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The Importance of Water
Although most people don’t think of it as a nutrient, water is the most important nutrient in your daily diet. Think of it this way. You can go weeks without food, but you can only go a few days without water. So it is very important. It’s even more important when you realize that your body is 60 to 75% water. So, approximately two-thirds of our body weight is water. You can break them down even better by looking at the composition of different body parts. Your blood is 83% water; your muscles are about 75% water; your bones are made up of about 23% water; and your brain is 74% water.
See why it is really necessary to drink enough water. It doesn’t take much dehydration to cause problems in your body. You can only lose 1 or 2% of your body weight in water, and the reaction may be that you lack energy and feel tired.
Lack of water can cause other problems such as mild to excessive thirst, fatigue (which we just discussed), headaches, dry mouth, muscle weakness, dizziness, lightheadedness, and little or no urination. Therefore, it is important to make sure that you drink enough water. Many people ask “How much water is enough water?” A rule of thumb is to ingest about half of your body weight converted to fluid ounces. So if a person weighs 200 pounds, they should drink 100 ounces of water a day.
About 20% of the daily intake of water can come from food. If you eat a lot of fruits and vegetables, they will contain a lot of water. This is especially true in things like watermelon and citrus fruits which are almost 100% water when you calculate it by weight. Beverages like milk and juices are also primarily water.
Many people ask me, “What about beer, wine, coffee, tea, and soft drinks? Can these drinks count toward your water intake?” unfortunately, all of these drinks are diuretics and will actually flush water out of your system. So water is still your best bet.
Now that I have listed some of the disadvantages of not drinking enough water, here are some of the advantages. Water works in every system of the body.
It helps your digestion; helps you absorb all the food; it acts as a transport system for all nutrients in the bloodstream. Water is necessary for all functions, especially circulation and excretion. For example, you are actually blowing out water in your breath every time you exhale. Water leaves your system not only through urine, but also through feces, sweat, and breathing. You lose water every day, so it is extremely important that you constantly replenish it.
Water helps maintain your body temperature; it does this through the process of sweating and by opening the capillaries in the blood vessel system, enabling proper blood flow to the surface of the skin, which helps regulate body temperature. One of the greatest things water does is cleansing. Water helps flush toxins from your system. Helps maintain healthy kidneys; helps maintain a healthy bladder; it gives you better skin as it helps wash away waste including dead skin cells.
Drinking enough water reduces the possibility of kidney stones or urinary tract infections. It can give you more energy as dehydration is one of the biggest causes of fatigue. If you don’t drink enough water, your blood volume decreases, which makes your heart work harder, and you just get tired faster.
Another thing water does is speed up your metabolism. A study from a research center in Berlin was recently published in the Journal of Clinical Endocrinology and Metabolism. It has been shown that people who drink two liters of water a day can burn an extra 150 calories a day. I know that doesn’t seem like much, but that translates into about 5 lbs. per year of weight loss that you don’t even have to worry about because it’s burned off simply by drinking more water.
During the study, it was also discovered that when a person drank water, their metabolism increased within 10 minutes. The researchers think that about 40% of the increased metabolic rate was related to the fact that the body heated the water that the person drank. This is one good reason to drink water that is cold. Another good reason to drink cold water is that it enters your system faster than warm water.
Water also helps suppress appetite. It helps you feel full while helping the body metabolize stored fat. According to studies, if you reduce your water intake, you can actually cause more fat to be stored. Also, if you increase your water intake, you will reduce the existing fat deposits.
Here’s why it works. Your kidneys cannot work properly if you do not give your body water. When the kidneys are not working properly, part of the load that is normally done by the kidneys is transferred to the liver.
The liver’s biggest function is to metabolize stored fat and convert that stored fat into usable energy for your body. If the liver has to do part of the kidney’s work, it obviously won’t be able to work at full capacity. What happens in the end? The liver cannot metabolize as much fat, so more fat ends up being stored in your body. Because water is so vital in metabolizing fat, it is a key factor in weight loss. Weight loss is increased by an accelerated metabolism, which is achieved by drinking enough water. With this in mind, an overweight person should actually drink more water than a thin person. This is because the more you weigh, the greater your metabolic load.
Since we know that water helps metabolize fat and that an overweight person metabolizes more fat, it is easy to see that an overweight person should drink more water. In fact, you should drink one extra glass of water for every 25 pounds you weigh. the extra weight they carry.
Water also helps maintain muscle tone. Since muscles are made up of more than 75% water, this helps the muscles in their ability to contract, prevents dehydration within the muscles and prevents pain.
It also helps prevent sagging skin. This happens because while the water flushes out toxins, the water actually encourages the cells to shrink giving them a clean, healthy cellular structure. It does this by cleaning out all the toxins in the cells.
Water is a universal solvent; water is a cleaning agent that we use all the time to wash dishes, clothes and cars. It makes sense to use it to clean the body as well.
During weight loss, if you’re working on it, your body will release a bunch of toxic waste into your system as it burns stored fat. You will need to drink more water to help flush out all those toxins and prevent you from feeling uncomfortable from the detox. Thus, water helps to get rid of waste and quickly washes it away.
Speaking of flushing out waste, water also helps relieve constipation. When the body does not get enough water, the first place it goes to get water is the lower part of the intestine. What then happens is that you become constipated due to lack of water. If the same person drinks enough water, bowel movements return. Since we’re talking about excretion and waste removal, a good way to tell if you’re drinking enough water is the color of your urine. If it is dark orange or the color of apple juice, you are not drinking enough water. The color of your urine should be more like lemonade. If your urine is as clear as water, that’s even better. That way you know you are fully hydrated.
When you finally get to the point where you are fully hydrated, all your systems will work better. Fluid retention will not occur because your body only retains fluid when it thinks it is dehydrated. So when you get enough water, fluid retention will stop, your stored fat cells will be used for fuel, the liver will be freed up to do the work it should be doing, there won’t be as much stress on the kidneys, your regular thirst will return and there will be no so much hunger.
Some people have asked about sources of water other than fruits and vegetables. Tap water is not very good for drinking. A study by Tufts University of tap water in different parts of the United States found contamination ranging from E. coli to pharmacy drugs. This is not unusual when you consider that approximately 80% of all drugs that people take are eliminated through urine or stool. There are currently no wastewater treatment plants that have pharmaceutical screens to filter and clean the water before sending it back to the community for use. Cholesterol-lowering drugs like Lipitor were found to have the highest concentration of the drug. The second highest concentration was hormone replacement drugs such as Premarin and birth control pills. So all of these things can be found in your tap water.
It is best to get your own filters for your home. There are several different types of water filters available including reverse osmosis and charcoal filtration.
Bottled water is another way. Try to stay away from plastic bottles as plastic can leach into the water over time. Bottled water will have an expiration date. This is done to reduce the risk of the plastic remaining in the water if it has been stored for a long time or in a heated environment. Plastic contains neurotoxins that can attack the nervous and reproductive systems. Try to put the water in a glass if possible.
Alkaline water is the best of all for you. It is important for the body to be at a more alkaline pH because studies have shown that the more acidic the body is, the more prone it is to diseases, especially cancer. Try to keep your body’s pH at 7. This can be measured in your urine; it should also have a pH of 7 which will be that very clear color I was talking about earlier. By the way, the pH of water is 7. Most people in the United States have acidic bodies directly caused by high meat consumption and a generally poor diet that contains foods that will cause acidity in the body. For example, soft drinks contain phosphoric acid which will cause acidity in the body.
In short, drink lots of water and try to get it in a glass container.
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