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.
- 6 Reasons Why You Don’t Need To Fear Saturated Fats Anymore
For decades, healthcare professionals have been warning patients to avoid saturated fat. The theory has long been touted that this …
- This Is What Happens To Your Body When You Hang Eucalyptus In Your Shower
Showers are one of those rare moments in the day where you can really spoil yourself. Whether you take it …
- These TOXIC Ingredients Are The Reason Why You’re Better Off Making Your Own Toothpaste
You might be surprised to learn that your toothpaste is loaded with unnecessary toxic ingredients. There’s a reason why the …
- Mainstream Media Finally Admits U.S. Honey Is Contaminated With Glyphosate Weed Killer
When we think of honey, we think of a basic, sweet, nutritious superfood that is delicious, versatile, and a completely …
- GMO, Pesticides, And Processed Food Contribute To Increase of Chronic Inflammatory Bowel Disease
Growing numbers of people are experiencing serious gastrointestinal issues every year. Irritable Bowel Syndrome (IBS) plagues 125 million North Americans …
- Keep One of These Plants In Your Home To Protect You From Radiation, Chemicals And Cigarette Smoke
But did you know that plant also filter out airborne toxins? In fact, plants can metabolize some toxic chemicals and …
- How To Make A Homemade Eczema Cream
Ceara (the creator of this recipe) used this cream to help heal her entire families eczema – but this can …
- 6 Surprising Reasons Why You Don’t Need To Be Afraid of Cholesterol
Cholesterol may have a pretty bad reputation, but that’s mainly because people don’t understand it. Sure, high concentrations of bad …
- Take a Castor Oil Detox Bath for Pain Relief and Organ Health
Many people over the age of 60 can remember their mothers compelling them to drink a spoonful of castor oil …
- This is Why You Always Wake Up in the MIDDLE of the Night (and how to make it STOP)
Getting a full night’s rest can make you feel like a whole new person at the beginning of the day. …
- Calcium Supplements Don’t Make Your Bones Stronger…They Buildup In Your Arteries And Kidneys!
The dairy industry has long promoted their products by continuously drilling the importance of calcium in the heads of consumers. …
- STOP Adding Splenda To Your Morning Coffee! Here’s What It Does To Your Body…
You were right to avoid artificial sweeteners. As reported by UPI, a new study links sucralose, sold as Splenda, to …
- Massive Recall Issued For Contaminated Canned Tuna!
On March 16th 2016, the FDA published a tuna recall affecting three companies with product processed at the same facility. In …
- Mothers May Need Up to One Year to Recover After Delivery
For many new mothers, the standard 6-week to 2-month recovery time allotted to most women after childbirth is insufficient. While some …
- Wash Your Face With Coconut Oil Every Day And Watch What Happens To Blemishes And Wrinkles
Back in 2011, Americans spent more than $50 billion on beauty products. (1) Everyone wants beautiful looking skin. But not everyone’s …