Did you know that the average human body is 60% water? That's why staying hydrated is just as important as eating well is to your fitness routine!
An interesting case study done over 8-weeks revealed that focusing on water intake alone, without any other dietary changes, resulted in improved metabolisms and significant weight loss. The participants simply drank two cups of water half an hour before every meal, three times a day, and lost weight!
Simply put, if you have some pounds to shed, drink more water.
How water keeps you healthy
1. Thermogenesis is your body’s ability to produce heat and burn calories. It is stimulated by your water intake, which increases your metabolic rate. Studies like the one I mentioned above proves that simply drinking more water every day can dramatically increase your metabolic rate by up to 30%!
2. Nutrient absorption and digestion are also aided by water intake. The cells in your body use water to transport fats, proteins, and carbs throughout your body, as well as remove waste efficiently!
3. Water helps suppress your appetite. So, rather than trying to satiate your thirst with unnecessary calories between meal times, drinking water instead of snacking can help you reduce the amount of food you eat by up to 20%! So next time you're feeling like a little more than a piece of fruit or a few crackers between meals? Grab a glass of H2O!
How much water to drink when you exercise
The American College of Sports Medicine recommends that when you’re physically active, you drink:
2-3 cups of water 2-3 hours before you exercise
1/2 to 1 cup of water every 15 to 20 minutes while you exercise
2-3 cups of water after your exercise for every pound (0.5 kilogram) of weight you lose during the workout…
Also, don't forget that the hotter it is, the more you sweat, the more you will need to replenish your fluids.
And, while water is great, if you're planning to exercise for more than an hour, consider using a sports drink to help you maintain your body's electrolyte balance, or better yet, make your own by adding a little lemon, honey and salt into your water, to create a similar effect.
How to tell if you're drinking enough water
Research shows that drinking 8 glasses of water a day isn’t as important as simply staying hydrated. Everyone's body is unique. An easier method than counting cups is to simply focus on staying hydrated.
Easy ways to stay hydrated:
Stay on top of your thirst - Grab a water bottle you like and keep it by your side. Simply feeling thirsty means that you’re already dehydrated, so drink up!
Keep an eye on the porcelain throne - Dark yellow pee is a sure sign of dehydration, so drink more and aim to make it as clear a yellow as possible.
Keep an eye on your moodiness – Feeling tired, grumpy, unable to focus, and headachy are all signs of dehydration. So if you want to pop an over the counter painkiller, consider munching on a saltine and drinking a glass of water first to see if that helps.
Whether you’re getting active or not, simply choosing water over everything else is your best bet to fitness and hydration success. Everything you drink counts towards your daily fluid intake, but remember to choose healthy alternatives like low-fat milks, low-sugar juices, and do your best to avoid sugary soft drinks and caffeine filled coffees and teas.
Check out our Vacation Flex Meal Guide for more ideas on how to build your own perfect meal plan without having to count calories.
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