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The Importance of Water
Although most people don’t think of it as a nutrient, water is the most vital nutrient in your daily diet. Think of it this way. You can go weeks without food, but you can only go without water for a few days. So it is very important. It is even more important when you realize that the composition of your body is 60 to 75% water. So approximately two thirds of our body weight is water. You can break them down even better by looking at the composition of different body parts. Your blood is 83% water; your muscles are about 75% water; your bones are about 23% water; and your brain is 74% water.
You can see why it is really necessary to drink enough water. It doesn’t take much dehydration at all to cause problems in your body. You can have as little as 1 or 2% loss of body weight in water and the reaction can be that your energy is sapped and you feel tired.
Not getting enough water can cause other problems, such as mild to excessive thirst, fatigue (which we just covered), headache, dry mouth, muscle weakness, dizziness, lightheadedness, and little or no urine. That’s why it’s important to make sure you drink enough water. Many people have asked “How much water is enough water?” The basic rule of thumb is to consume about half of your body weight in fluid ounces. So if a person weighs 200 lbs, they should drink 100 fluid ounces of water per day.
About 20% of your daily water intake can come from food. If you eat a lot of fruits and vegetables, they contain a lot of water. This is especially true in things like watermelon and citrus fruits are almost 100% water if you figure it out by weight. Drinks such as milk and juice are also mainly water.
Many people ask me “What about beer, wine, coffee, tea and soft drinks? Can these drinks be counted in your water intake?” unfortunately, these drinks are all diuretics and will actually leach the water from your system. So water is still your best bet.
Now that I have given you some of the downsides of not drinking enough water, here are some of the benefits. Water works in every system of the body.
It helps your digestion; it helps you absorb all your food; it acts as the transport system for all nutrients in the bloodstream. Water is necessary for all functions, especially circulation and excretion. For example, you are actually blowing water into your breath every time you exhale. Water leaves your system not only through your urine, but also through your feces, your sweat, and through respiration. You lose water every day, so it is extremely important to replenish the water.
Water helps you maintain your body temperature; it does this through the process of sweating and by opening the capillaries in the circulatory system allowing the skin surface to have the proper blood flow which helps to regulate the body temperature. One of the greatest things that water does is cleaning. Water helps flush the toxins out of your system. It helps to keep your kidneys healthy; helps to keep your bladder healthy; it gives you better skin as it helps flush out the waste including dead skin cells.
Drinking enough water gives you a reduced chance of kidney stones or urinary tract infections. It can give you more energy, as dehydration is one of the biggest causes of fatigue. Not drinking enough water lowers your blood volume, which makes the heart work harder and you just get tired, faster.
Another thing the water does is rev up your metabolism. There was a study recently published in the Journal of Clinical Endocrinology and Metabolism from a research center in Berlin. It turned out that people who use two liters of water a day can burn up to 150 extra calories a day. I know it doesn’t seem like much, but that turns into about 5 lbs. per year weight loss that you don’t even need to worry about, because it is burned off by simply drinking more water.
It was also discovered during the study that when a person drank water, their metabolic rate went up within 10 minutes. The researchers think that about 40% of the increased metabolism had to do with the fact that the body warmed up the water that the person drank. That is one good reason to drink water that is cold. Another good reason to drink cold water is that it gets into your system faster than warm water.
Water also helps suppress your appetite. It helps keep you feeling more full while it helps the body metabolize stored fat. According to studies, if you reduce your water intake, you can actually cause more fat to be deposited. Likewise, if you increase your water intake, you will reduce your existing fat deposits.
Here’s why it works that way. Your kidneys cannot work properly if you do not give your body water. If the kidneys do not work well, part of the load that is normally done by the kidneys is deposited on the liver.
The liver’s biggest function is to metabolize the stored fat and convert that stored fat into usable energy for your body. If the liver has to do something for the kidneys, of course it cannot work fully. What ends up happening? The liver cannot metabolize as much fat, so more fat is stored in your body. Because water is so important in metabolizing fat, it is a key factor in weight loss. Weight loss is enhanced by the boosted metabolism provided by drinking enough water. With this in mind, an overweight person should actually drink more water than a thin person. That’s because the more you weigh, the higher your metabolic load is.
Since we know that water helps to metabolize fat and that an overweight person metabolizes more fat, it is easy to see that an overweight person should drink more water. In fact, they should drink one extra glass of water for every 25 lbs. of extra weight they carry.
Water also helps to maintain your muscle tone. Because the muscles are more than 75% water, it helps to give the muscles the ability to contract, prevents dehydration within the muscles and prevents the pain.
It also helps prevent sagging skin. This happens because when water flushes out the toxins, the shrinking cells are actually pushed up by the water and give it a clean, healthy cell structure. It does this by removing all the toxins in the cells.
Water is a universal solvent; water is a cleaning agent that we use all the time for cleaning our dishes, cleaning our clothes and cleaning our cars. It makes sense that we should also use it to cleanse our bodies.
During weight loss, if you work at it, your body will dump a whole lot of toxic waste into your system as it burns off the stored fat. You need to drink more water to flush out all those toxins and avoid feeling any discomfort from the detoxification. So water helps get rid of the waste and rinses it out quickly.
Speaking of eliminating waste, water also helps to reduce constipation. If the body does not get enough water, the first place it goes to get water is the lower intestine. What then happens is that you become constipated due to lack of water. If the same person drinks enough water, the bowel movements return. Since we are talking about excretion and eliminating waste, a good way to tell if you are drinking enough water is the color of your urine. If it is a dark orange color or like the color of apple juice, you are not drinking enough water. The color of your urine should be more like lemonade. If your urine is clear like water, that’s even better. That way you know you are fully hydrated.
When you finally get to the point where you are fully hydrated, all of your systems will work better. There will be no fluid retention because your body only retains fluid when it thinks it is fluid deficient. So if you get enough water, fluid retention will stop, your stored fat cells will be used as fuel, the liver will be free to do the work it needs to do, there won’t be as much stress placed on your kidneys, your regular thirst will return, and there will not be so much hunger.
Some people have asked about sources of water other than fruits and vegetables. Tap water is not so good to drink. A study done by Tufts University on tap water in different parts of the United States showed contamination ranging from E. coli to pharmacy drugs. That’s not unusual when you consider that roughly 80% of all drugs that people take is eliminated in their urine or feces. Currently, there are no wastewater treatment facilities that have pharmaceutical screens to filter out and clean the water before it is sent back to the community for use. The greatest concentration of a drug was found to be the cholesterol-lowering drugs such as Lipitor. The second largest concentration was hormone replacement drugs such as Premarin and birth control pills. So all these things can be found in your tap water.
It is best to get your own filters for your home. There are several different types of water filters available, including reverse osmosis and charcoal filtration.
Bottled water is another way to go. Try to stay away from plastic bottles as the plastic can leach into the water over time. Bottled water will have an expiration date. This is done to reduce the risk of plastic being in the water if it was stored for a long time or in a heated environment. The plastic contains neurotoxins that can attack the nervous system and the reproductive system. Try to get your water in a glass if possible.
Alkaline water is the best of all for you. It is important that the body is kept at a more alkaline pH because studies have shown that the more acidic a body is, the more susceptible it is to disease, especially cancer. Try to keep the pH of your body at 7. This can be measured through your urine; it should also have a 7 pH which will be the very clear color I talked about earlier. By the way, the pH of water is 7. The majority of people in the United States have acidic bodies directly caused by their high consumption of meat and generally poor diets that contain foods that will cause the body to be acidic . For example, soft drinks contain phosphoric acid, which makes the body acidic.
To sum it up, drink a lot of water and try to get it in a glass container.
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