WEEK ONE- HYDRATION
CHALLENGE: For men, drink 3 liters/104 ounces of water each day; for women, drink
2.2 liters/72 ounces of water each day, and record it daily.
Click here to record your weekly participation. Participants must submit their results by
11:00 p.m. on Sunday, September 20th to be entered into the drawing for a water bottle. A
reminder email will go out each Thursday.
Don’t forget to use the hashtag #LivingAboveTheBar and tag the @SCBar and/or
@SCBARYLD handles for an opportunity to win more prizes!
WHY?
The Institute of Medicine recommends a daily adequate intake (AI) for men to be
approximately 13 cups (3 liters/104 ounces) and for women to be approximately 9 cups (2.2
liters/72 ounces).[1] Other experts say you should try to drink half your body weight in
ounces, every day. For example, if you weigh 150 pounds, drink 75 ounces of water a
day.[2]
Benefits: [3]
• Water makes up about 60% of your body weight.
It is depended on by every system in your body.
• Water flushes toxins out of vital organs, carries
nutrients to cells, and protects joints and cartilage
(the rubbery material that coats our bones).
• Studies show adequate water intake boosts our
mood and energizes us!
• Aiding digestion, water helps dissolve fats and
soluble fiber and reduces the burden on kidneys
and the liver by helping flush waste.
• Dehydration results in less blood and oxygen
flow to the brain and muscles. This induces stress
and can result in headaches, difficulty focusing,
and muscle fatigue.
• Drinking water boosts your body’s ability to burn
fat. According to a study published in the
“Journal of Clinical Endocrinology and Metabolism,” dinking about 17 ounces of
water increases metabolic rate by 30% in healthy men and women. And not drinking
enough has the opposite effect (mild dehydration causes the metabolism to slow
down by as much as 3%). Studies also suggest drinking 1–2 glasses of water before a
meal will naturally suppress appetite.[4] Our body oftentimes mistakes hunger for
thirst—grab some water next time you feel sluggish or fatigued and it may just be the
perfect perk up!
• Staying hydrated helps prevent wrinkles.
•
Exercise and temperature both have an effect on the amount of water necessary to
stay properly hydrated. One study specifically recommends drinking plenty of fluid
two hours before exercise, five to 10 ounces of fluid every 15 minutes during
exercise, and fluids with increased sodium content after exercise.[5] If you are
sweating or are in a warmer environment, the body needs more fluids to maintain a
balanced body temperature in order to function at its best; do not wait until you are
thirsty to drink.
TIPS:
•
Flavor water by adding fruit or vegetable slices (lemon slices aid digestion, detoxify
the liver, and help you stay calm)[6]
•
Use a straw (then you don't have to bend your head back to take a sip)
•
Use a water bottle with measurements written on it to help reach "drinking" goals
•
Keep a cup at your desk
[1] Mayo Clinic Staff, "Water: How much should you drink every day?," MayoClinic.org., Sept. 5, 2014,
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256.
2 Yuri Elkaim, "The Truth About How Much Water You Should Really Drink," Health.USNews.com, Sept. 13, 2013,
http://health.usnews.com/health-news/blogs/eat-run/2013/09/13/the-truth-about-how-much-water-you-should-really-drink;
"Water and Your Diet: Staying Slim and Regular with H2O," July 7, 2009, http://www.webmd.com/diet/water-for-weightloss-diet?page=1.
3 Sally Tamarkin, "34 Proven Ways Water Makes You Awesome," January 6, 2015, http://greatist.com/health/healthbenefits-water; Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older
adults. Dennis, E.A., Dengo, A.L., Comber, D.L., et al. Obesity, 2010 Feb;18(2):300-7.
4Shape Editors, “6 Reasons Drinking Water Helps Solve Any Problem,” Sept. 12, 2012, http://www.shape.com/healthyeating/healthy-drinks/6-reasons-drinking-water-helps-solve-any-problem/.
5 Lisa Lavalle Overmyer, "How to Rock a Summer Workout Despite the Heat," July 5, 2012, (citing Keeping sports
participants safe in hot weather. Sparling, P.B., Millard-Stafford, M. Department of Health & Performance Sciences,
Georgia Institute of Technology. The Physician and Sportsmedicine. 1999 Jul;27(7):27-34), http://greatist.com/fitness/howrock-summer-workout-despite-heat.
6 "Lemon Water Can Really Improve Your Morning (And Day)," March 17, 2014, HuffingtonPost.com,
http://www.huffingtonpost.ca/2014/03/17/lemon-water-benefits_n_4980265.html.