Habitude Fitness

Try it Thursday: Drink Your Water!

It has no calories and is sodium and caffeine free. Every system in your body is dependent on water to function. Lack of it can lead to dehydration, and your body’s vital systems may struggle to function properly. Of course we are talking about water…shall we pause while you take a sip?waterbottle

I love using my CamelBak to reduce waste from plastic water bottles!

Did you know that even mild dehydration can zap your energy and make you feel tired? How much water should I drink, is a simple question. However, there are many factors that are in play to deliver a sufficient answer such as; your health, how active you are, or where you live.

8 glasses could fall short of what is recommended for men and women. Perhaps this 8 a day is easy to remember according to studies available. I personally promote drinking half of your body weight in ounces, which is equally as easy to remember! For example, if a person weighs 150 pounds, that individual should be consuming roughly about 75 ounces of water a day. However, we need to remember other factors that influence how much water we should really be consuming and perhaps adding another 8 ounces for every thirty minutes of fluid loss!

If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise. –mayoclinic.com

Hot and humid weather can also affect how much you should be replacing daily. On the flip side, staying inside in the heated indoor air during winter months can also play a role in your skin’s moisture, another reason to stay extra hydrated.

Illnesses that would produce vomiting or fever can also require a higher intake as well as pregnancy and breast-feeding. If you are feeling good and not pregnant, you may find your self enjoying a cocktail. Anytime I order a glass of wine, I always order a glass of water. Sip of one, sip of the other. Be a good friend and order the table a round of waters!

Water can also help decrease stomach acidity. If you consume water upon rising in the morning, it is possible to help decrease symptoms of heartburn. Busyness can affect how much water we consume in a day. I recognize and am also guilty of being thirsty and not taking the time to grab a drink. In order to ensure a good start to each day with proper hydration, keep a glass or full water bottle at your bedside. I have been practicing this for several months now. As soon as I wake up I grab my full bottle of water and start to drink it on my way to the bathroom, sip some more while letting the dog out, and finish it up while I am making coffee. Before I have had anything to eat or drink, I have already consumed 32 ounces of water! Drinking plenty of water in the morning may also aid in getting things to …move along. 🙂

Your body depends on rhythmic contractions that occur in your colon to help move food along. These contractions depend on what is known as a gastrocolic reflex, according to the textbook “Physiology.” Simply, when you fill your stomach with food or drink, your body, sensing a new arrival, sends signals to your intestines to evacuate, increasing the likelihood of a bowel movement. -Livestrong.com

Water is also a great way to help with weight control. Ensuring proper hydration is absolutely key to increasing your metabolism. If you are chronically dehydrated this affects your body’s ability to burn fat.

When your body is deprived of water, the ability of the kidneys to purify blood is affected. Stress on the kidneys causes the liver to become stressed, which stops the liver from metabolizing fat as quickly and efficiently as it should. As a result, your metabolism slows down to conserve water, which leads to weight gain and can contribute to belly fat. -Livestrong.com

Many times we feel something inside of us twinge, gurgle, or rumble. However, too often we reach for a snack when in reality we may be thirsty. If you are dehydrated, this can actually cause your body to retain fluids. We hold onto things we need when we are in short supply! One of our healthy habitudes includes exercise for effective weight management. When exercising, it is very important to take in extra water to maximize our efforts!

In addition to preventing dehydration, water helps you lose weight by reducing your appetite, increasing your metabolism and washing down fat breakdown byproducts. Water also helps to improve your mood because your body feels good and it gives you more energy, helping you work and exercise better. Water also helps to detoxify your body, helps relieve a headache related to dehydration, helps with digestion and constipation, decreases your chances of getting sick because it improves your immune system and it might reduce your risk of getting bladder and colon cancer. –Livestrong.com

This is a great clip on how to  magnify waters fat burning abilities!

I have hit on just a few great reasons to ditch the diet cola and reach for a bottle of water. Ensure you are at your best by filling up your water bottle…now!

I often pour a natural sparkling water into a wine glass to enjoy and feel a little fancy! I am actually enjoying that now while I write this post! Another great way to squeeze in H2O!

I often pour a natural sparkling water into a wine glass to enjoy and feel a little fancy! I am actually enjoying that now while I write this post! Another great way to squeeze in H2O!

Your Trainer,

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