You may have heard that our bodies are made of water and its true! In fact, we are about 60% water so you can imagine getting enough fluids on a daily basis is extremely important. But why? Because, throughout the day, we lose fluids in our sweat, urine, saliva, stools and even breathing. Those liquids must be replaced in order for our bodies to function correctly.
And while we now know that the 8 glasses per day recommendation isn’t an exact prescription, we must take in at least as much fluid as we lose. Now about 20% of that fluid can be found in the fruits and vegetables we eat but we need to replace the rest with liquids. And water is the best liquid to choose. Here are six reasons to drink more water.
Maintain the balance of body fluids Fluid drives many of the body’s processes, such as digestion, absorption, circulation, creation of saliva, transportation of nutrients and the maintenance of body temperature. The brain tells the kidneys how much water to release as urine and how much to retain. When fluid levels drop, the brain triggers thirst to get you to take a drink. Its better if you stay ahead of that dehydration by drinking enough water throughout the day.
Get Help Losing Weight Drinking more water can help you lose weight in two ways: feeling full and by boosting your metabolism! In fact, in two studies, drinking approximately 18 ounces of water (two average glasses full) resulted in boosted metabolism by 24-30% for approximately 1 ½ hours. And if you drink two glasses about 30 minutes before you eat, you will feel fuller sooner and be less likely to overindulge. In one study, dieters who drank 18 ounces of water 30 minutes before a meal lost 44% more weight over 12 weeks.
Energize Your Muscles Muscles are about 80% water, so they need fluids and electrolytes to function well. Without them, they fatigue and perform poorly. Experts suggest at least 18 ounces of water about two hours before exercising and, at regular intervals while working up that sweat.
Hydrate Your Skin From Within Your skin contains plenty of water and functions as barrier to prevent excess water loss. So, if you are properly hydrated, your skin will look it. And while water won’t make you look any younger, dehydration WILL show up on your skin in the form of dryness and deeper wrinkles.
Boost Your Brain AND Your Mood Your brain function can be highly affected by your hydration status. Studies show that even mild dehydration (1-3%) can impair brain function. In a study of young women, fluid loss of just 1.36% impaired both mood and concentration and increased the frequency of headaches. Many other studies of children and elderly have shown that mild dehydration can impair mood, memory and brain performance.
Avoid Hangovers! We all know this one. Alcohol is a diuretic that causes you to release more fluids than you take in. That causes dehydration, and while may not be the primary cause of a hangover, it can cause symptoms such as thirst, dry mouth, fatigue and headaches. A good rule of thumb is to drink one glass of water in between drinks to replace the fluid loss and one BIG glass before bed. That might prevent you from waking up only to regret the night before!
Tips for Drinking More Water
- Have a glass of water with every meal and snack. Add two glasses 30 minutes before eating if you are trying to shed pounds.
- Carry a reusable bottle of water with you at all times. Keep one in the car too.
- Eat more water-rich foods, such as fruits, vegetables, broth-based soups, oatmeal and beans.
- Drink at least 18 ounces of water two hours before you exercise, and then rehydrate regularly while you are active.
- While at home, make it a habit to pour a glass of water and have it nearby. You are more likely to drink it if it’s in plain sight.