What’s the big deal?
Every single plant and animal needs water to survive. The reason for this is because 60% of our body weight is made up of water. Our bodies use water in all the cells, organs, and tissues, to help regulate & maintain other bodily functions.
Because our bodies lose water through breathing, sweating, and digestion, it's crucial to rehydrate and replace water by drinking fluids and eating foods that contain water.
How does Water help directly with Weight Loss & Boost Metabolism and Fat Breakdown
Ever had those days where no matter what you eat - you never feel full? You keep reaching for the snacks or adding extra portions of food to plate. Thirst or Dehydration is a very similar sensation to being hungry. This is why is it is CRITICAL to make sure you are well hydrated everyday - so you are not eating for the wrong reason! Most people drink when they’re thirsty. But often by the time you're thirsty - you may be a bit dehydrated.
Secondly - water is involved in every type of cellular process in your body, and when you’re dehydrated, they all run less efficiently -- including your metabolism. Think of it like your car: if you have enough oil and gas, it will run more efficiently. It’s the same with your body.
Your liver is responsible for burning fat into calories for energy . If you don't have enough water in your cells, the liver has to stop breaking down fat and help the kidney with detox. Staying hydrated keeps those chemical reactions on track. Being even 1% dehydrated causes a drop in fat break down.
Finally all the research shows that drinking a glass of water before a meal helps you to feel more full and eat less. Many people find that if they have water before a meal, it’s easier to eat more mindfully.
One study, for example, found that people who drank water before meals ate an average of 75 fewer calories at each meal. That doesn’t sound like a lot -- but multiply 75 calories by 365 days a year. Even if you only drink water before dinner every day, you would consume 27,000 fewer calories over the course of the year. That’s almost a 3.5kg weight loss.
Not all drinks were created equal :)
If you’re watching your calorie intake, it’s important to watch what’s in your glass as well as what’s on your plate. Choosing the right drink AND keeping an eye on how much you pour can help curb your appetite and cut calories.
First prize is always WATER! Replacing sweetened soft drinks with water will cut hundreds of calories from your diet each day.
Drinks to avoid or limit:
smoothies
fruit juice
energy drinks
flavour waters
speciality coffees
cocktails
cooldrinks
sport drinks
coconut waters
protein shakes
When should you drink and how much should you drink?
Most people drink when they’re thirsty, which helps regulate daily water intake. But often by the time you're thirsty - you're probably a little dehydrated.
Signs of Dehydration
Tired
Cranky
Headache
Poor concentration
Dry skin & decreased skin elasticty
Dark urine
Unrelenting hunger levels
How can we get more water through the day?
Keep a water log. Everyone tracks food. There are apps that pop up with water reminders throughout the day
Carry a water bottle with you wherever you go
Pace yourself to approach half of your recommended consumption by midday. You can always finish about an hour before you plan to sleep
Flavor it - add fruit / lemon / ginger / mint / cucumber to your water.
Tie it into a routine. Drink a glass of water every time you brush teeth, eat a meal or use bathroom
Get a refill as soon as it’s empty
Drink in unconventional ways eg: a beer glass of gin glass
Keep a glass of water on your desk at work
Switch one glass of soda or cup of coffee for a glass of water
Work out HOW MUCH water YOU need??
An easy way to check how much water you need is 35ml x KG body weight.
Then you can see how many glasses that is based on 1 glass = 200 -250ml
eg:
35ml x 60kg = 2100ml
2100ml / 250ml = 8.5 glasses water per day
Remember you will need to INCREASE this amount when:
Sweat due to exercise or illness
Before, During, and After Exercise
In a naturally hotter climate / weather
Sick
Taking a long-distance flight
Before Your Period
When You’re in a Midday Slump