Water Tips: How Much Water Do I Need?

Did you know that almost 75 percent of your body is made up of water? Every day you use up your body’s water supply when you sweat, go to the bathroom, run your everyday errands and, of course, exercise. You need to replace the water that you lose by drinking at least eight 8 oz. glasses a day. Proportionally, larger people need to drink larger quantities of water (approximately one additional glass for every 16 pounds of excess weight). Water is important to the body for many functions, ranging from assisting in basic muscle contraction, to maintaining clear and healthy skin. As toxins and impurities build up in the body, water is the most efficient way to flush out these unwanted elements. In fact, staying properly hydrated generally optimizes your metabolism, inherently burning off fat much more efficiently. In the body, the abundance of water is necessary to lubricate and maintain proper range of skeletal and muscular motion. Because the body fluctuates in regards to variables such as exercise or climate, a tough workout or a hot/dry day will require more water consumption for the body to function optimally. Additionally, you should increase the amount you drink if you are pregnant, breast-feeding, or consuming alcohol and/ or caffeine, or have diarrhea or fever. 

To calculate the minimum daily amount of water you should consume each day divide your body weight in pounds, by 16. This is the number of eight ounce glasses you should consume daily. 

Do You Drink Enough Water?

Most people do not consume an optimal amount of water, therefore, a significant number of them experience symptoms such as muscle cramps, headaches, and fatigue. Not drinking enough water may cause more than just these symptoms. It contributes to constipation (When the body receives too little water, it siphons what it needs from internal sources and the result is constipation.) This increases the risk of heat exhaustion or heat stroke. It also can cause and or contribute to asthma, dental disease, kidney stones, and urinary-tract infections and may even increase the risk of colds and cancer. Insufficient water intake is a particular concern among older people because aging, certain drugs, and certain diseases (such as diabetes and stroke) may all weaken the sense of thirst. In fact, dehydration is one of the top ten reasons why older people are hospitalized. On a positive note, drinking the optimal amount of water daily relieves constipation. The bowel will function normally and constipation problems are minimized. There has been evidence suggesting that drinking ample amount of water may provide more important health benefits for example: reducing the risk of breast cancer, bladder cancer and colon cancer, reducing chances of kidney stones and asthma attacks. It can also contribute to better oral health, significantly ease back and joint pain, reduce the risk of developing, and increase weight lose. 

Can water help you lose weight?

Water should preferably be cold; there is evidence that suggests that drinking cold water can actually burn calories. When the body gets the sufficient amount of water it functions correctly, its fluids are balanced and your body runs more efficiently. As a result, the endocrine gland functions normally and fluid retention is minimal. More fat is used as fuel because the liver is free to metabolize stored fat and a natural thirst desire returns. 

It is possible that water is the single most important element in weight loss. Water suppresses the appetite naturally and helps the body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits.

The kidneys cannot function properly without enough water. When they do not work to capacity some of their workload is passed onto the liver. The liver's primary function is to metabolize stored fat into usable energy for the body. But if the liver has to do some of the kidney's work, it cannot work at optimum efficiency. As a result, it metabolizes less fat and more fat remains stored in the body and weight loss stops. 

Drinking enough water is also the best treatment for fluid retention (feeling bloated). When you drink the proper amount water the body attempts to get rid of the water, flushing your system. Otherwise, the body does not get enough water and holds onto every ounce. Diuretics pills can offer a temporary solution or quick fix at best by forcing out stored water along with some essential nutrients. The body will again perceive this as a threat and will replace the lost water at the first opportunity. Excess salt may also cause water retention. Your body will tolerate sodium only in certain concentrations. The larger the salt intake, the more water your system retains to dilute the salt. Simply drinking more water will help deplete unnecessary salt.  As water is flushed through your kidneys, it removes the excess sodium and water retention. The best way to relieve water retention is to give your body what it needs, plenty of water.

It is said that drinking the optimal amount of water daily can decreases the risk of colon cancer, breast cancer, significantly ease back and joint pain, and reduce the risk of developing bladder cancer. So, in closing, respect your body and drink plenty of water. 

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"Sweat plus sacrifice equals success."
-Charlie Finley