WATER - Tips for getting enough

Staying hydrated is just as important as the rest of your health and beauty regimen. About 60% of your body is water, and being even mildly parched - a  likely possibility, considering that fluid loss occurs throughout the day - may lead to problems such as fatigue, headaches, and weight gain. 

People who are active need to be extra diligent about sipping.  The American College of Sports Medicine warns that failure to drink up before, during, and after prolonged exercise puts you at risk for heat exhaustion.  Losing just 2% of your body weight from fluid, which can even happen during the cooler months, impacts speed and endurance.  

Quenching your thirst keeps you healthy and energized. Here are some tips and facts on getting enough of the free, clear stuff in your daily diet:

DRINK MORE, SLIM DOWN

Regular drinking & sipping throughout your day may also help you reach your weight loss goal. Researchers from Virginia Tech found that people who downed two glasses of water 20-30 minutes before eating, consumed 75 fewer calories during each meal and shed pounds more quickly than dieters who didn't pre-hydrate. German researchers who have also shown that water slightly boosts metabolism because it requires energy to process it.  

Other good reasons to hit the water bottle include: banishing bloat, warding off constipation, beating fatigue, and clearing out toxins (including those found in alcohol).

ARE YOU GETTING ENOUGH?

It's unlikely. Although the exact amount of water you need varies from person to person (dark urine, as well as having a pungent odour, is a sign you're lacking), the Institute of Medicine (IOM) suggests that women aim for 9 cups a  day, while men should strive for 13 cups because of their higher muscle mass. But 43 % of adults get less than 4! Another general and quick calculation for your personal water intake requirements is to take your weight, divide it in half and drink that amount in ounces. 

The IOM guidelines don't strictly refer to plain H20; water-rich foods like soup and fruit count too, as do other beverages. But if you rely heavily on sugary drinks, your waistline is going to pay the price. A 20 oz " single serve" bottle of soda contains 240 calories (similar to a candy bar) and is as unhealthy as it gets.



Source: Larry Sherrer

 

Susan Arruda