Are you getting enough AQUA? If not, you could end up with excess body fat, poor muscle tone, digestive complications, muscle soreness — even water-retention problems, as water is a mineral that is necessary for proper bodily function.
The body is made up of mostly water (60-70%) and when dehydrated affects all of the major physiologic systems >>>respiratory, nervous, digestive, circulatory and urinary <<< We can go up to 2 months without food, but only a few days without water. So you may ask how do I know WHAT’S ENOUGH ??? and what are its BENEFITS/RISKS???
read on….
Benefits of water include:
- Regulation of body temperature – helps to cool the body through perspiration
- Removal of wastes from the body – via kidneys, skin, urine, colon, lymphatic system (risk kidney stones, toxicity, constipation, with poor intake)
- Carry nutrients, oxygen and glucose to the cells to give you energy- through blood (92% of blood plasma is H2O)
- Provides natural moisture to skin and other tissues – lungs (must be moist to take in oxygen and excrete carbon dioxide), stomach lining (dilutes HCL acid).
- Cushions joints and helps strengthen muscles- synovial fluid found in joints, bursae, and tendon sheaths is primarily water
- Vital for chemical reaction in digestion and metabolism
Dr. Howard Flaks, a bariatric (obesity) specialist in Beverly Hills, Calif, says, “By not drinking enough water, many people incur excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased toxicity in the body, joint and muscle soreness and water retention”
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Water retention? If you’re not drinking enough, your body may retain water to compensate. Paradoxically, fluid retention can sometimes be eliminated by drinking more water, not less.
“Proper water intake is a key to weight loss,” says Dr. Donald Robertson, medical director of the Southwest Bariatric Nutrition Center in Scottsdale, Arizona. “If people who are trying to lose weight don’t drink enough water, the body can’t metabolize the fat adequately. Retaining fluid also keeps weight up.”
How much water is ENOUGH?
Because your body looses fluid from ways other than exercising, like breathing, everyone’s suggested water intake may be slightly different. However, it has been suggested that the suggested fluid intake for everyone is about 2 liters of water a day. This breaks down to drinking minimum of 8-10 eight ounce glasses of water per day.
The International Sports Medicine Institute, suggests this formula for daily water intake: 1/2 ounce per pound of body weight if you’re not active (that’s ten eight-ounce glasses if you weigh 160 pounds), and 2/3 ounce per pound if you’re athletic (13 to 14 glasses a day, at the same weight).
Your intake should be spread throughout the day and evening. The best times to consume water is ½ hour before each meal and 2 ½ hours after each meal. It is also a good idea to add two more glasses of water around the time of the heaviest meal and before going to bed. At first you might be running to the bathroom more frequently, but after a few weeks, the bladder will adjust and urination will be less frequent, but in larger amounts.
Symptoms of Dehydration:
Often people might wait until they are thirsty to drink water. This is not a good indicator because when you feel thirsty, your body is already dehydrated. When water becomes scarce, the body tries to limit the amount it loses through breathing, mucous production, urination, perspiration, and bowel movements.
They key is to drink water throughout the day to avoid feeling thirsty. Some of the symptoms of drinking too little water may be:
- Nausea
- Dry lips, mouth or dry and itchy skin
- Acne
- Dark colored urine or infrequent urination, repeated urinary tract infections
- Constipation
- Increased body temperature or labored breathing
- Fatigue, poor concentration and short-term memory
- Some painful disorders- i.e arthritis, low back pain, headaches, migraines
- Dry and unproductive coughs
TIPS on getting ENOUGH H2O:
- Make sure you are drinking water before, during and after exercise.
- If you are away from home for most of the day, fill a water bottle to take with you so that you can gradually drink while you are out.
- Take water breaks at work instead of coffee or tea breaks.
- Drink water with meals instead of soda or other carbonated beverages.
- Check your urine. If it is clear or pale yellow, you are properly hydrated, if it is a darker yellow, you need more fluids.
- Drink water in between meals.
Sodas, coffee, and teas cannot count as valid water intake because they contain caffeine. Caffeine has diuretic properties that cause the body to lose even more water
Sources:
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Manz, F. and Wentz, F. ”The importance of good hydration for day-to-day health. ” Nutr. Rev. 2005 Jun;63(6 Pt 2):S2-5 http://www.ncbi.nlm.nih.gov/pubmed/16028567?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVAbstractPlus
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Manz, F. “Hydration and Disease.” J Am Coll Nutri. 2007 Oct;26(5 Suppl):535S-541S http://www.ncbi.nlm.nih.gov/pubmed/17921462?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVAbstractPlus
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