What's the big deal with water?

The phrase "you are what you eat" should be re-worded to "you are what you drink". About 55%-60% of the average human body weight is water.

Water aides in several bodily functions including:

• Helping maintain a stable body temperature. Body water also serves as the source for sweat that is produced by sweat glands. Once the sweat is on your skin, the sweat drop is exposed to air and can evaporate. This evaporation actually provides the cooling effect.


• Water is critical to the maintenance of blood volume. Adequate blood volume directly impacts blood pressure and cardiovascular function. 


• Intense exercise can result in the formation of lactic acid (that sore feeling in your muscles). Water carries protein buffers that directly neutralize the lactic acid, aiding in relieving sore muscles.


• Water serves as the body's delivery and waste removal medium. It helps deliver nutrients, hormones, immune cells and oxygen just to name a few.

Now that I have convinced you to drink your water, how much should you consume?

First, I am talking about WATER! Not fruit juice, pop (diet pop either), coffee or a sports drink. You first need to focus on consuming just water. Either tap or bottled you decide, neither is superior.  For the average adult, we recommend 8 (8 ounce) glasses of water, which is 2 quarts per day.  I always find it is easiest to stay hydrated if I carry my bottle of water around with me all day long; when I am a little thirsty, I drink. I just continue to fill up my water bottle when it is empty.  This will help maintain hydration throughout your busy day.

For those of you participating in Devin’s Dash, don’t forget to stay hydrated!

Healthy Hydration

By Jeff, H3 Program Intern

WATER you up to today?  Does it involve a little healthy hydration?  Hope so because staying hydrated and consuming the appropriate amount of water should always be on the agenda. 

What’s interesting is that our bodies are made up of over 60% water!  Not only does H₂O flush out toxins harmful to our organs, but it also carries essential nutrients to keep our body’s cells in premium working condition.  What’s more, when it comes to weight management, filling up on fluids can help control hunger and may even slightly increase metabolism in the short term.

On that note, you are probably already tapping for the tap water, yet after this blog I’m sure to have you up out of your chair well on your way to the restroom. With that said here’s the how to on healthy hydration and the benefits behind it!  

 

Start with the 8x8 Rule.  Most general guidelines recommend drinking eight 8-ounce glasses of water per day so this is a good place to start.

Purchase a BPA free water bottle.  Having a close container nearby will certainly keep you company and reaching for further fluids. Why BPA free? Well, BPA is a plastic used in the lining of containers, CDs, DVDs, sports equipment and thousands of other products.  The problem here is that oodles of new research have sprung about in regards to its safety.  BPA has been linked to breast cancer, prostate cancer, heart disease, hyperactivity and many other negative health conditions.  Although not completely proven, we may as well avoid our exposure while hydrating!

Before, during and after.  When it comes to hydration your body tends to have a mind of it’s own, and more often than not it won’t signal for immediate H₂O replacement.  A good rule of thumb for dehydration prevention in short bouts of exercise is to roughly replenish with 12 to 24 more ounces of water.  Although, exercise lasting longer than an hour will require even more based off your body weight and how much you sweat.

Live off fruits and veggies.  Refilling the water jug is not the only way to boost the H₂O balance.  According to many sports medicine specialists 30 to 40 percent of our water intake comes from nutrient rich foods.  Watermelon and other fruits/veggies are anywhere from 50 to 90% water!

So that’s all well and good, but WATER the benefits?

Every system in the body depends on it.  By consuming appropriate amounts you’ll be keeping your body at optimal health. Proper hydration reduces the chances of kidney stones, keeps joints lubricated, prevents constipation, and even lessens the relentlessness of colds and flu.

Lack of water leads to dehydration.  This is when feelings of tiredness and fatigue tend to set in. Lightheadedness, headaches, little or no urination and dry mouth are the tell tale signs that it’s time to re-hydrate.

Supplies feelings of fulfillment.  Although this is not a lasting effect, it’s certainly a great accompaniment for every meal.  Drinking a glass of water with every meal will help curb the appetite and helps us from not overeating.

May increase metabolism.  Larger studies are obviously needed yet, in a study done by Michael Boschmann, MD, and colleagues from Berlin's Franz-Volhard Clinical Research Center:

“After subjects drank approximately 17 ounces of water, the subjects' metabolic rates -- or the rate at which calories are burned -- increased by 30% for both men and women. The increases occurred within 10 minutes of water consumption and reached a maximum after about 30 to 40 minutes.”

 

That’s just four fluid essentials along with four fantastic fluid benefits.  Anyhow, that should get ya’ll going towards healthier hydration.  

 

References:

Mayo Clinic Staff, Water: How much should you drink every day?

http://www.mayoclinic.com/health/water/NU00283

 

Boyles, Salynn, WebMD Staff Drinking Water May Speed Weight Loss: Metabolic Rate Increases Slightly With Water Consumption

http://www.webmd.com/diet/news/20040105/drinking-water-may-speed-weight-loss