No one would argue that drinking water is necessary to maintain health. The standard recommendation for daily water intake is eight 8-ounce glasses a day. Some shrink from this—they either don’t like to drink plain water or think they have to drink it all at once, leading to a full, bloated feeling.
About that full feeling: when it comes to weight loss, water is key. It’s filling, indeed, and helps the body to flush out waste and keep the metabolism moving along.
There’s even more to it than that: sometimes our brains think we’re hungry when really we’re just a little dehydrated. Eating instead of drinking when water is what you really need can lead to becoming overweight.
Signs of dehydration include:
- Thirst (an obvious one)
- Dark-colored urine (it should be light yellow, almost clear—unless you’ve eaten a lot of beets)
- Dry mouth, eyes, and/or lips
- Infrequent urination (less than 3 or 4 times a day)
- Memory loss
Chronic dehydration increases the risk of kidney stones, muscle damage, cognitive dysfunction, and other serious problems.
So how much water do you need to be sufficiently hydrated?
Recent research published in the Annals of Family Medicine studied just that.
The study’s conclusion: it depends.
That makes perfect sense. Someone who weighs 100 pounds needs to consume less of everything than someone who weighs 250. So issuing a guideline that says everyone should drink 64 ounces of water a day isn’t really helpful. Here’s what is.
The purpose of the study was to…
“assess the relationship between inadequate hydration and BMI [body mass index] and inadequate hydration and obesity among adults in the United States.” (1)
Over 9,500 people between the ages of 18 and 64 were monitored over a 3-year period. The method of measuring hydration consisted of urine analysis. The conclusion:
“We found a significant association between inadequate hydration and elevated BMI and inadequate hydration and obesity, even after controlling for confounders. This relationship has not previously been shown on a population level and suggests that water, an essential nutrient, may deserve greater focus in weight management research and clinical strategies.”
Basically, chronic dehydration is a factor in BMI and the incidence of obesity.
In the United States, more than 2/3 of adults and 1/3 of children and adolescents are considered overweight or obese. (2)
It’s not too formidable a task to get enough hydration—notice we didn’t say “drink enough water”. Drink water in bits throughout the day, by all means. If you want to perk up your water, adding flavor and nutrition, click here for some supremely healthy infused water recipes. Replace other foods (e.g., complex carbohydrates) with hydrating ones:
- Herbal teas, hot or iced (rooibos, peppermint, chamomile, dandelion—whatever you like)
- Homemade popsicle made with fruit juice and water—particularly pleasant on a hot day
- Plain yogurt – probiotic for digestive health and composed mainly of water, yogurt contains electrolytes magnesium, potassium, and sodium, which are all necessary for efficient hydration. Use grass-fed if you can (or organic to avoid growth hormones and genetically modified organisms from the feed); try mixing with fresh berries or fruit juice in those popsicles we mentioned. Stay away from the added sugar in other varieties of yogurt.
- Coconut water contains the primary electrolytes—significantly more than any commercial sports drink—plus many vitamins and minerals that your body needs.
Hydrating your body doesn’t mean drinking any ol’ beverage.
- The sugars and artificial sweeteners in soda make it toxic.
- Coffee is a diuretic, which is contrary to the purpose of hydration.
- Bottled sports drinks are full of sugar, artificial sweeteners, food starch, plant gums, and chemicals to give them color and texture. Click here for a recipe to make your own.
- Energy drinks are…how shall we put it delicately? Bad in every way.
- Vitamin water is full of sugar (sugar makes you fat).
Be mindful of how much water you drink. Keeping a glass on your desk and sipping throughout the day will encourage you to drink more without having to think about it. (You have to try very hard to drink too much.)
You’ll also get a little more exercise by walking to re-fill your glass. The more you weigh, the more you need to drink to maintain hydration levels. Maintenance of hydration levels promotes weight loss. There’s a perfect balance there somewhere.
- The Scary Reason Europe Just Recalled This Whisky
A popular brand of alcohol in both the U.S. and overseas has recently been recalled for an unnerving reason… it’s content …
- Costco Is Buying Over A Thousand Acres Of Land For Local Farmers To Grow Organic Produce
Costco isn’t exactly where you’d think of shopping for natural products, but they certainly starting making their mark on the …
- From Cellulite Scrub To Wasp Repellent: 10 Amazing Uses For Coffee Grounds You Never Knew Existed
If you drink coffee every day, then you probably go through a lot of coffee ground. While these little grounds might …
- Marathon Runners Put Winning Aside To Honor World War II Veteran
“Thanks for your service,” utters one racer after the next as they stop in their tracks mid-race to give 95-year-old …
- 5 Reasons Why You Don’t Want Your Cholesterol Levels Too Low
We hear about cholesterol and how it leads to cardiovascular disease and now cancer. People have latched on to that …
- Simple Healing Digestive Juice For Bloating, Indigestion And Fast Detox
Have you ever had a “food baby?” If you’ve ever experienced this, then you know how uncomfortable it gets. Your jeans …
- Mix One Ingredient With Orange Juice To Flush Toxic Buildup From The Lungs
Mention tartar and some people might think you are talking about the ugly plaque dentists are always warning you about. …
- This Is Not A Normal Bug…If You See One Do THIS Immediately!
Bugs can be annoying, but most of them are pretty harmless, right? You may have heard of the seemingly innocent …
- The Ultimate Detox Bath
We unknowingly put a lot of toxins in our bodies. Pollution, stress and other factors create this combination that makes …
- Candida Overgrowth – 12 Things to Avoid If You Have It
Many women suffer from recurrent yeast infections. Candida albicans is a naturally-occurring microorganism (technically, a fungus) that lives in the …
- 5 Vital Reasons to Shed That Excess Weight
If you have been struggling to muster up the motivation to lose that excess weight that has been lurking for …
- Master List of Monsanto Owned “Food” Producers
What if you found out that your favorite brand isn’t as safe and family-friendly as its colorful branding makes it …
- WATCH: Shocking Video Shows How Unhealthy Eating Habits From Childhood Can Be Dangerous
A short film released recently by Children’s Healthcare of Atlanta is looking to make a point about the impact that …
- How to Detox with a Coconut Oil Cleanse to Get Rid of Parasites, Viruses, and Fungal Infections
Coconut Oil Detox “Detox” is a word that flies around alternate medicine circles all the time. But what does that …
- Green Marijuana-Infused Wine Is Now Being Sold In The U.S.
Wine never goes out of style. Whether it’s reinventing itself with different flavors, colors, packaging (champagne popsicles anyone?) and audiences …