Ever heard: drink 8, 8oz glasses of water a day? Most of us have heard this, but
what is the reason behind it? For starters, let’s take a look at our body composition.
The male body is composed of about 60% water and a woman’s body about 50%. As
you can see, water makes up a large majority of our bodies. Every cell in the body
contains water and it is needed for the cells to maintain normal function, making it
essential to our survival.
Water is calorie-free and can act as a thirst quencher, energy booster, fat burner,
and appetite suppressor. It is also thought to have many other health benefits like,
decreasing the incidence of kidney stones, constipation, colon/urinary cancer, etc.
Water helps to control body temperature, transport nutrients, weight, and regulate
the digestive, absorptive, circulative, and excretory functions. Our bodies cannot
store water so it is crucial to replenish losses, especially after excessive
perspiration. Calculate your daily water needs here:
http://nutrition.about.com/library/blwatercalculator.htm
Some of you may be worried about water retention during your weigh-ins.
Water retention is also known as edema, when there is excess water is retained by t
the body tissues. People who are overweight may retain 8-10 pounds of water
(http://www.nativeremedies.com/ailment/water-retention-causes.html). A few
causes of retention related to nutrition, are excessive sodium intake, a deficiency in
some B vitamins, low levels of albumin (found in B vitamins/protein), a result of
food allergies, and possible others. Some ways to avoid retention are by cutting
down on salty foods and sticking to a regular exercise regimen. Avoid taking
diuretics to decrease risks of becoming dehydrated. Remember to always replace
your water losses. Watch for the signs and symptoms of dehydration; dry mouth,
dry eyes, muscle cramps, confusion and weakness, decreased blood pressure,
nausea and vomiting, and possibly heart palpitations. Avoid dehydration at all costs,
follow these steps to increase your water intake and to avoid dehydration!
Tips to help increase intake:
-Carry a reusable water bottle, you can refill it throughout the day and reuse it for
months to come. Having water accessible like this will promote drinking!
-Fruit and vegetables are largely composed of water; choose these foods at your
next meal
-Cut back on caffeine
-Have water at every meal
-Keep a glass of water with you as you roam about the house, whether is be while
you’re watching TV, working at your desk, etc.