What has 0 calories and no fat—saturated or otherwise?
It’s delicious, filling, and aids in weight loss. It has been found, in medical studies to reduce your chance of getting breast cancer, colon cancer, kidney stones, and even in helping to zap the common cold. It makes you look younger, feel better, and helps every cell in your body function more effectively. Give up? It’s water. Whether you choose tap water, bottled water, flavored or plain, with ice or without . . . the important thing is that you drink enough of it.
It makes sense that we need water. After all, the human body, including the solid tissue, muscles, and brain is composed of about 70% water. Your blood is 82% water, and the lungs nearly 90%.
Most of us have heard that we should drink at least 64 ounces, or eight 8-ounce glasses of water each day. Yet in spite of all the water bottles now decorating people’s desks, cars, and kitchens, the fact is, many Americans are simply not drinking enough of this clear, magical liquid.
A recent study conducted by the Nutrition Information Center at The New York Hospital found that the average person consumes only 4.6 servings of water each day. Only half of us drink at least 8 glasses of water daily. Nearly one in ten people surveyed drank no water at all! When asked about why they didn’t drink the recommended 64 ounces, many people responded by saying they drank only when they were thirsty.
Why We Need Water
Contrary to popular belief, thirst is not the signal you should be waiting for as an indication of when to drink. By the time thirst has set in, your body is at the second (or moderate) stage of dehydration. If you wait until you’re thirsty to drink, you simply won’t function at your best, because many chemical reactions of digestion and metabolism require the use of water. Your body is used to transport oxygen and nutrients to all the parts of your body, as well as to remove toxins from every cell. If these vital functions can’t be properly maintained, it throws your whole system “off kilter.” With only a 4% to 7% drop in body fluid, symptoms such as dizziness and lethargy can kick in. If you’re thinking, "Well, missing a glass or two of water a day isn’t any big deal" . . . think again. Water is involved in almost every bodily process, including digestion, circulation, and excretion. It also helps regulate the body’s temperature. Water even affects the brain’s functioning. One study found that a mere 2% loss of body fluid reduced short-term memory and affected the performance of mental tasks, such as addition and subtraction.
Warm Weather and Working Out
During hot weather and workouts, a person is especially vulnerable to dehydration, the loss of water and important blood salts, such as potassium and sodium, as well as electrolytes. The symptoms of dehydration include: dry mouth, thirst, and dark-colored urine. People who are experiencing any level of dehydration typically feel "worn out." Signs of severe dehydration are: extremely dry, peeling mouth; sunken eyes; dry skin that doesn’t spring back when pinched; rapid, weak pulse; cold hands and feet; rapid breathing; and feeling faint or dizzy. When you sweat, body salts, as well as water, leave the body in the perspiration that pours from your skin. If you’re running a three-hour marathon, your need for water can rise from the usual 64 ounces to 104 ounces, which is 13 glasses of water. No matter what sport or physical activity you’re involved in, it’s always a good idea to drink 8 to 16 ounces of water at least an hour beforehand. Then afterwards, drink at least one glass for every half-hour you worked out.
Whenever you’ve been out in hot weather or have been exerting yourself without drinking, and you feel any of the dehydration symptoms, take immediate steps to drink water. If signs are severe, immediate medical attention is also advisable.
What Counts as Water?
Of course, you can avoid the problem of dehydration if you just drink enough. The big question is . . . what counts as "water"? The short answer is that only water counts as water. After all, water is the fluid absorbed fastest into your digestive system. However, many nutritionists also say you can count other beverages, such as milk (which is 90% water), as well as fruit juices and herbal decaf teas. What you may not count is any caffeinated beverage, such as soda pop, coffee, or tea. Alcoholic beverages also don’t count. These drinks act as diuretics, which actually make you lose water, rather than replenish it.
What if you don’t like the taste of tap water? Don’t worry, you have many options. You may opt for a filtered water system in your home. These systems are economical and may, because of improved taste, make it easier to get those glasses down. You can also try dressing the water up with lemon, lime, or orange slices. You may prefer to drink bottled water, and a number of different kinds are available to make water drinking more pleasurable (see list below).
Tips for Getting in 8 Glasses Per Day
Your eight glasses may be spread throughout the day. Begin your day by downing an 8-ounce glass before breakfast. While you’re working, or going about your daily routine, it’s a good idea to keep a chilled 32 ounce bottle at your desk or work area, in your car, or at home, so that you are more apt to find time to take a sip. Make it your goal to drink that entire bottle before leaving. Always drink an 8-ounce or larger serving of a decaf beverage, juice or milk, with each meal. Also, drink before exercising or going outside in hot weather. Following this "drinking" plan should give you all the fluids your body requires. The payoff is that you’ll feel more alert, energetic, and healthy than ever before!
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