Drink More Water For Better Health
Cheers! To Water!
There’s nothing new about the fact that drinking more water helps you lose weight and improve health. In a study, led by Brenda Davy, PhD, RD, associate professor in the department of human nutrition, foods and exercise at Virginia Tech, researchers found that “middle-aged and older people who drank 2 cups of water right before a meal ate 75–90 fewer calories during that meal. In this recent study, they found that over the course of 12 weeks, dieters who drank water before meals three times per day lost about 5 pounds more than dieters who did not increase their water intake” (Webster 2010). If you fill your stomach before a meal, you will eat less. And if you’re drinking water, you’re probably not drinking sugary/high calorie beverages. All of this helps us along the path to weight loss.
Dehydration Can Lead to Health Problems
In spite of the fact that we know drinking water is good for us, most of us have trouble taking enough in. This can lead to kidney stones, difficulty with weight loss, headaches, poor nutrient absorption, constipation, and a slower metabolism since water is the medium for most chemical reactions in the body, especially those involving energy production. Because of its numerous and diverse functions in the body, water is often regarded as the most important nutrient.
Vitamins & Water
Taking vitamins and herbal supplements is a great opportunity to have a full glass of water and if you’re not taking any vitamins, you probably should be! Have your doctor do a blood test to determine what you may be low in. Surprisingly, many of us – male and female alike – are deficient in vitamin D. I found out that I was, so now I get outside as much as possible! If you are feeling stressed, you may need to take a B complex. If you’re having any pain issues associated with inflammation, turmeric is a great herbal supplement in a capsule form that can help relieve pain when taken regularly. Vitamins C and E are great for the skin, and fighting wrinkles from the inside is just as important as treating them on the outside. And of course, a multiple vitamin can be beneficial for most people since we may not eat enough fruits and vegetables (5-9 servings per day).
Flavors Make It More Enticing
If you’re still not excited about water, maybe you’re not drinking the right kind. Maybe you need to filter your water, or change the filter on the water dispenser in your refrigerator. If you want a little flavor in your water, squeeze in some fresh lemon, lime, orange, or cucumber wedges. Even making a batch of mint tea, or other herbal tea, hot or iced, can count as a water serving, just don’t over-sweeten! Use honey or agave nectar to sweeten it if you want a little sweetener.
Make Opportunities to Drink More Water
How many times have you been offered water and you declined? Or, when in a restaurant, did you forget to ask for water at a place that doesn’t automatically pour it and you just ordered another kind of drink? Whenever you are offered water, take it, and drink it! If you are in your car frequently, try to take it with you. However, don’t drink from a plastic bottle that sat in the heat.
All Fluids Count, But Water’s Best
Of course, water is the preferred beverage to replace the fluid you lose each day, followed by beverages that contain little to no calories. But all daily fluids you consume do add up. The Institute of Medicine recommends that men get about 14 cups of fluid daily, while women should aim for 10 cups per day. Pregnant women and those who are breastfeeding may need more. Here’s a basic rule: if the color of your urine is pale yellow, you’re probably getting enough fluids. If it is dark yellow, probably not.
Now, if you don’t already have a glass of water beside you, go get one! Cheers!
Sources
Webster, Sandy Todd. IDEA Fitness Journal (Oct 19, 2010).
