Water: the magic element

Many times when we think we feel hungry what we really are is thirsty. Our mind sometimes confuse hunger and thirst. When you find yourself hungry not at the right times, just try to reach a cup of water before grabbing some food. If you really are hungry, you can still eat a snack afterwards. But let's say your feelings of hunger go away after drinking a cup of water. Even so, you have just saved yourself calories by not eating the snack your body did not really need. Water is really great because it fills you up and keep you away from eating too much. Many diet and health books recommend drinking water before going to social events, like cocktail parties and sporting events, because doing so will prevent you from eating the sometimes unlimited not so healthy snacks likely to be there. Drinking water can help you to assess how hungry you are and to make better food choices. 

Lack of water can lead to dehydration, a condition that occurs when you do not have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired. Dehydration can be your body's most enemy. It slows your body functions and metabolism. Your metabolism will slow to conserve energy when you did not have enough water, and organs will not function efficiently. Drinking water has been proven to contribute to your body's ability to burn calories. Your body needs an adequate amount of water to properly function, especially during exercise, and dehydration prohibits the fat-burning process. Drinking cold water first thing in the morning is an easy way to speed up your metabolism. As you wake up, just drink a glass or two of cold water. Your body will have to warm up the water entering your system increasing your metabolism in the process. It is a simple basic step to add into your daily routine that, while not a miracle cure, can certainly contribute to your weight loss efforts.

Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for ear, nose and throat tissues. It aids in keeping your joints lubricated, very important for both daily functions and in preventing your body from injury during exercise. Drinking water is vital to your weight loss efforts. If you're working out regularly, drinking an adequate amount of water is extremely important. Whether you are just embarking on your weight loss plan or have been steadily making strides for some time, make sure you are drinking enough water for your body to function correctly.

how much water do we need? Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming water, beverages and foods that contain water. But how much fluid does the average healthy adult need? Studies have determined that an adequate intake for men is roughly about 13 cups (3 liters) of total beverages a day, and for women is about 9 cups (2.2 liters) of total beverages a day. However, everyone has probably heard the advice "Drink eight 8-ounce glasses of water a day". That is about 1.9 liters, which is not that different from those studies. Although the "8 by 8" rule is not supported by hard evidence, it remains popular because it is easy to remember. Just keep in mind that the rule should be reframed as: "Drink eight 8-ounce glasses of fluid a day" because all fluids count toward the daily total.

Water consumption during summers

Also, it is important to change water consumption habits specially in summer seasons. If you do not suffer from diabetes or blood pressure, you can have electrolyte or glucose water. These waters can not only be refreshing but also increase your energy levels. Try to drink maximum amount of water in the morning. For example, after waking up, do your best to drink around  2-4 glasses of water. You could also add some amount of coffee, tea, lemon, honey or cinnamon to give a taste."

If you think you need to drink more, here are some tips to increase your fluid intake and reap the benefits of water: Have a beverage with every snack and meal. Choose beverages you enjoy. You are likely to drink more liquids if you like the way they taste. For example drinking coffee or green tea with no sugar or some not caloric sweetener if you like a sweet taste instead of drinking water only might help you to consume more water a day. Eat more fruits and vegetables. Their high water content will add to your hydration. About 20% of our fluid intake comes from foods. Keep a bottle of water with you in your car, at your desk, or in your bag. Choose beverages that meet your individual needs. If you are watching calories, go for non-caloric beverages or water. A coke zero instead of a normal coke will certainly help.

There are some phone apps that can help you to track your water consumption to make sure you do not forget to fulfill your water needs. We recommend you to use the water tracking tool incorporated into fitbit app because this app can help you also to stay fit in many ways. There are many others available in the android and iphone market in case you prefer a different look.

First Edition: Jan 2014

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