What do you really know about water? Are you hydrated? Do you consume enough liquids daily?
Jumpstart your Get Healthy Be Beautiful journey with drinking WATER! We know that water is the source of life and essential to our health. Our bodies are made up of more than 60% of water. Water also makes up approximately 92% of our blood, 75% of our brain and muscles, and 22% of our bones. BUT DID YOU KNOW…
- By the time a person feels thirsty, his or her body has lost over 1 percent of its total water amount
- A person can live about a month without food, but only about a week without water
- We lose over 2 quarts (64 oz) of water every day through normal perspiration
- Insufficient water consumption is actually a risk factor for colon, breast and urinary tract cancers such as cancers of the kidneys, bladder, prostate, and testicles
Hydration is critical to the function of the immune system, blood circulation, and the transportation of nutrients in the body. Water leads to greater health by flushing out waste and bacteria through urination, perspiration, and bowel movements. Other benefits from staying hydrated include clear healthy skin, increased energy, mental clarity, and regulated body weight and temperature.
Drinking water is an important step towards a healthier lifestyle. However, many of us struggle with our adequate daily intake. It is easy to go for days without drinking water because we consume fruit juices, herbal teas, and other beverages expecting the same benefits. Milk, juices, and teas are composed of mostly water and can contribute to our daily intake but should not completely replace the consumption of water. Water is calorie-free, relatively inexpensive, and readily available so be sure to select water instead of sugar-sweetened beverages. The zero-calories in water can also help with managing our weight.
GET HEALTHY BE HYDRATED!
So how much water should we consume daily? As part of the Get Healthy Be Beautiful journey, commit to following one of the popular guidelines for drinking water and develop your own timeline for your water consumption. Keep in mind that our water intake varies based on exercise, climate, and other external factors.
Option one: Drink at least eight 8-ounce glasses of water daily
Option two: Drink enough water to equal ½ your body weight in ounces daily
(For example, if you weigh 180 lbs., drink at least 90 oz. of water each day)
Option three: Drink a gallon of water (128 ounces) every day
I recommend using the guideline that considers your individual body weight since we are all different but your minimum daily intake should be at least 64 ounces (equivalent to eight 8 oz. cups). To ward off dehydration, consume enough fluid so that you rarely feel thirsty, your mouth isn’t dry and sticky, and your urine is colorless or light yellow.
It is uncommon to drink too much water but our kidneys do have a limit. According to Scientific American and LiveStrong.com, healthy kidneys can filter water at 800 to 1,000 mL (27 to 34 oz.) every hour. Excessive consumption of anything can have a negative impact. Symptoms of overhydration or water intoxication can include nausea, vomiting, headache, and changes in mental state (confusion or disorientation). Overhydration can also lead to dangerously low levels of sodium in the blood causing severe symptoms such as muscle weakness, spasms or cramps, seizures, unconsciousness, and even coma.
Be purposeful about your water intake to stay focused on keeping your body hydrated. I use a 32 oz. water bottle with a straw to keep me on track. My daily schedule includes drinking 32 ounces in the morning between the time I wake up (5:30 a.m.) and leave for work (7:30 a.m.). I drink at least 16 ounces or one bottle of water before lunch (12 noon) and another bottle of water before leaving work (around 5 p.m.). At this point, I have achieved the minimum 64 ounces which also meets the water intake recommendation for my weight. Before bedtime, I will consume between 8 to 32 ounces more. Overtime, my body has become adjusted to the increased intake of water and I have seen a changes in my energy level, facial appearance, and digestion. You too will soon begin to see and feel a difference!
Try it – Plan for at least one day this week that you will drink the minimum recommended daily intake of water and let us know how it goes in the comments below.