It is a well-known fact that the human body can last weeks without food, but only days without water. Therefore it is essential that drinking water forms a necessary part of our day.
How much water do we need?
The body cannot store water, and therefore we need fresh supplies every day.
The amount we need depends on our body size, metabolism, the weather, the food we eat and our activity levels.
The daily water intake advised by dieticians has been: 30ml per 1kg body weight. This works out to be 8 classes of water for a sedentary person who weights 67 kg.
8 glasses of water has become a “holy” number – but it doesn’t make practical sense to me.
The guide I like to use is 1 glass of water per 10kg of body weight for a sedentary person. The reason I use this guide is that it is more likely to be achieved by us normal people.
A lighter person such as myself will do better with 6 glasses and eat more hydrating nutrient dense foods to maintain muscle mass.
A heavier person will benefit from more than 8 glasses to help suppress hunger and aid digestion.
Water and weight management
Maintaining a healthy weight is difficult, particularly if the body is dehydrated.
A 2016 study published in the July-August issue of the Annals of Family Medicine, noted that water might be a secret weapon for dieters, the research involved nearly 10,000 adults.
Study leader Dr. Tammy Chang found: “Those who were inadequately hydrated had higher body mass indexes (BMIs) than those who were adequately hydrated,”
Scientists dispute the claim that water causes weight loss, but say it is associated with weight loss. They add that drinking plenty of water forms behaviors or habits that are conducive to weight management.
The following are 5 easy ways to create healthy habits using water:
- Understanding real hunger: Our body doesn’t distinguish hunger and thirst easily. Therefore, next time you are feeling a little hungry, have a glass of water first and wait an hour. In the meantime prepare a healthy meal so that you have something ready when you are really hungry!
- Cut out liquid calories: Drinks such as; soft drinks, milk based coffee, flavoured tea and juices are packed with calories and easy to consume. They are often drunk without thought. My rule is to never drink calories. This rule makes drinking water an easy healthy choice!
- Keep the digestive system moving. Drinking enough fluid (water), along with exercise and having adequate fibre intake, keeps waste moving through the digestive tract efficiently. Water helps reduce abdominal bloating and the feeling of being “clogged up.”
- Drinking Cold Water: You may have noticed that in class I offer cold water for those who forget their drink bottle. Drinking cold water helps you to last longer and burn more calories during your workout. Studies have shown that cold water (about 5°C) is absorbed more quickly by the stomach and hydrates the body better than warm water.
- Start the day healthy: If you start your day with a glass of water and make a conscious effort to always carry a water bottle with you, eventually the mind will associate water with drinking and quenching thirst.
Water and mental health
Many of us are told to keep a positive attitude towards life that is to see “the glass half full” and not to focus on what we don’t have “the glass half empty”
This expression always leaves me wondering: “what’s in the glass?” I believe the real power in moving towards well-being is to be grateful for what is in our glass – our life.
I feel viewing the glass this way gives us the power to make real change if the content of our glass does not nourish and enrich us as human beings.
Taking a literal example; drinking excessive alcohol does not have a long term positive effect on our body or mind.
Choosing instead, to drinking water and exercise regularly, creates an attitude of gratitude and with it comes a positive mind!
Your homework for this week is…
In the comments below let me know how you have added more water to your life for fitness and good health!
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Anna
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