On the journey toward improved weight and health, many people make the mistake of overlooking the importance of hydration. Water makes up about 60% of your body weight, and every cellular process in your body depends on it! For example,water flushes toxins out of vital organs and carries nutrients to your cells. A lack of water intake can lead to dehydration — a condition that occurs when you lack enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and cause fatigue.
As you can see, hydration plays a crucial role in your weight-loss goals! Here’s more of what you need to know about hydration and your health so that you can use water to your advantage on your journey toward better health!
Hydration and Your Body
Staying hydrated helps your metabolism run efficiently. Even slight dehydration can result in a significant drop in metabolism. It can be difficult to decipher between hunger and thirst as well! Drinking adequate amounts of fluid not only helps you to regulate the amount you eat, but it helps you digest your food as well.
Also, cutting calories makes you prone to constipation, but water allows your kidneys to filter everything they need to. Additionally, it helps you to eliminate effectively so that constipation can be avoided. Inadequate hydration also puts you at higher risk for painful kidney stones.
Hydration and Physical Activity
Hydration also plays a role in physical activity, which is an important part of health and wellness. With any physical activity, your body temperature rises and your body sweats to avoid overheating. You should drink fluids before, during and after exercise — whether or not you feel thirsty.
If you work out intensely (an hour or longer), you may need to replace electrolytes by drinking reduced-calorie sports drinks (or try making your own). While rare, it is possible to drink too much fluid. Endurance athletes who drink excess amounts of water are at risk for depleting sodium levels in their blood. However, drinking too much water is unlikely for a healthy adult who eats an average American diet.
If you feel concerned about your fluid intake or have health issues, be sure to check with your doctor or registered dietitian to determine how much is right for you.
Making the Most out of Hydration
Generally, if you drink enough fluid so that you rarely feel thirsty and your urine is clear or light yellow, your fluid intake is probably adequate. If you measure your daily intake, it should amount to at least 7-8 cups per day. However, your hydration needs should be based on the climate where you live, your size, weight and activity level.
To minimize your risk of dehydration and to ensure that your body has the fluids it needs to function properly, choose mostly water and drink a glass with every meal and between each meal. When monitoring calorie intake for weight management, consider choosing calorie-free beverages. That way, while you’re aiming to reduce your calorie consumption, liquid calories won’t add up. Plus, they’re typically not as satisfying or filling as solids.
Tips for Maximizing Hydration
If you want to make sure you are consuming more fluids throughout the day, try these tips:
- Carry with you a stainless steel or insulated bottle/cup with a lid or straw. Fill it up several times each day.
- Keep a cup of water next to your bed in case you wake up at night. You can also drink it first thing in the morning.
- Sip on water or herbal tea on your way to and from work.
- Try drinking a glass of water if you feel a sense of hunger but it’s not yet time for a meal. Then, if you still feel the need to eat, you’ll feel fuller and eat less.
- Try adding a slice of lemon, lime, orange or a few raspberries to your water to make it more attractive and enticing.
- Lastly, pace yourself! Aim for a cup of caffeine-free fluid every hour of the day. If you find yourself behind on sipping, try downloading an app on your phone such as Plant Nanny or Waterlogged. They may be what you need for that extra push to challenge yourself to improve your water intake! Perhaps a bottle with timely reminders such as MyHydrate Hydration System can help you to establish a drinking routine while tracking how much you drink each day. They even offer spa water infusers to add herbs or a refreshing fruit flavor to your water! For more information on the MyHydrate Hydration System, CLICK HERE.
Whatever tricks and tips work for you, putting these new habits into place will allow you to drink enough water to boost your metabolism, maximize digestion and keep your body running smoothly!
About the Author:
Pam Helmlinger, RD, LDN, CDE, is a registered dietitian and diabetes educator at Centennial Center for the Treatment of Obesity. She provides nutrition counseling to pre-and post-op bariatric patients along with a medical weight-loss program. She earned her Bachelor of Science in Dietetics from Harding University in 2001 and has worked with the program since 2006.
