Publication: Diet Buddy
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Diet Buddy - Monday, November 27, 2006
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Water Works!
Hi There Buddies!
I hope everyone survived their Thanksgiving feast without
putting too much of a dent in their weight loss program.
I know it's hard to hold back and think rational when
you're looking at a table full of delicious foods that
have you drooling at the mouth. If you were like me and
fell of the "moderation" wagon and indulged a bit too much
this past week, don't feel too guilty, it's OK, just pick
yourself up, forgive yourself and get back on track.
Thanksgiving comes but once a year, right? Now, to make
it through this coming month!
Today I'd like to share the importance of drinking those
8 glasses of water a day...it's good for us, as we've all
heard, but for some of us the thought of drinking a gallon
of water every day is not exactly a thrilling task that we
enjoy. It's more like acquiring the habit of doing so.
Water has absolutely no flavor and you're forever running
to the bathroom. You ask, why do we need to drink this
liquid and why do we need so much of it? Does it really
suppress your appetite and help with weight loss? Do we
really understand the mechanism of Mother Nature's finest
and it's benefits? Let's take a look at what Total Body
Fitness has to say on the subject:
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Without water you could exist no more than a few days.
That is why water is considered the most important nutrient
in the body. Our bodies are made up of approximately 60-65
percent water. Muscle is made up of 70 percent water,
while fat is only 22 percent. Water is responsible for
transporting needed nutrients to the body's cells and
transporting the waste out. This is why water is so
important to us.
When a person does not drink enough water daily his or her
body will tend to save it. We call this water weight. It
occurs when the body stores more water than is necessary.
There are other reasons some people are prone to water
weight. For some it may be a diet high in sodium or
starchy carbohydrates. For women it may fluctuate through-
out the menstrual cycle.
How much water do we need daily? Some professionals say 64
ounces, while others say 1/2 ounce per pound of body weight.
Since no two people are alike, it is recommended drinking
1/2 ounce of water per pound of body weight considering you
have no medical ailments. For example, some people with
heart problems are unable to drink that much fluid or a
dangerous amount of fluid buildup could occur. If you are
one of these people consult with your physician for advice.
Your daily water intake could also vary depending on your
physical activity level. The more active you are the more
water your body will need.
You can get water from a variety of sources like fruits,
fruit juice, tea, soft drinks, and some foods; however the
more water you drink in plain form the better.
Since most city water contains chlorine and unwanted
contaminants it is recommended drinking reverse osmosis
water.
Note: Even though soft drinks contain water keep in mind
that most also contain caffeine which actually dehydrates
the body. In fact, any drink that contains caffeine will
act as a diuretic.
Water and fat loss!
The levels of oxygen in the blood stream are greater when
the body is well hydrated. The more oxygen the body has
readily available, the more fat it will burn for energy.
Without the presence of oxygen the body cannot utilize
stored fat for energy efficiently. Not only will the body
burn more fat when well hydrated, but because of the
increased oxygen levels you will also have more energy.
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If water intake is too low:
* The ability to transport nutrients can become
compromised, resulting in a decrease of muscle fullness,
and
* A toxic buildup of ammonia, urea, uric acid, and other
substances, which would begin to accumulate in the body.
Water is essential for:
* Dissolving and transporting nutrients such as oxygen and
minerals to the body.
* Helps digestion, assimilation, metabolism, elimination,
and waste removal in the body.
* It is also necessary with weight loss.
* Water intake helps in flushing out toxins from the fat
cells, which are stored in fat tissue and released into
the bloodstream. In order to burn fat cells, the fat
cells first will have to be free of excess water and
toxins.
* The body will hold on to excess water for survival if
adequate amounts of water is not supplied.
* Water is a critical nutrient for many bodily processes.
Problems of Water Retention:
The amount of water you drink plays a key role in water
retention. Water retention, medically known as edema, can
be caused due to any reasons listed below:
* Dehydration: When you are dehydrated, your body
excretes less water, and bloating can set in. Know your
daily intake of water essentials for adequate hydration.
* Constipation: If you don't have frequent bowel
movements, your body tends to absorb poison from
partially digested foods in the intestinal tract. The
constipation that occurs encourages the body to retain
fluids to dilute these poisons. Constipation is, in
fact, the most common problem in relation to water
retention.
* Intake excess dietary sodium and
* Diseases such as heart or kidney disease.
Options available to overcome Water Retention:
* A healthy diet based on cereals fruits and vegetables.
* Add fiber in your diet. Fiber generally referred to as
'roughage' is essential for the healthy functioning of
your body. It plays a very important role in nutrition
and is very beneficial to many aspects of your health.
The first is weight management. A diet rich in fiber
can help to promote fat loss if fiber food replaces fats
and sweets. This is possible because fibrous foods offer
fewer calories per gram (4 calories/gram) than fats (9
calories/gram) which are not easily converted to fat and
also have the ability to expand up to 10 times their
weight and size in the stomach.
* Another option for losing excess fluid is to take
prescription diuretics, but these tend to flush vital
minerals from your body and are not advisable.
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Things to Remember!
- Nearly 60% of your body weight is water. About 75% of
your muscles are made of water.
- Our bodies receive water in three ways: from food, from
drinking and from metabolism.
- The old "8 glasses a day" is a fine standard...depending
on what size glass you use! We need about 2.5 liters
per day.
- Drinking alcoholic beverages dehydrates your body.
- Water may help suppress your appetite.
- Drinking enough water helps many medical ailments:
chronic fatigue, allergies, depression, digestive
problems, urinary tract problems, constipation and more.
- Drinking enough water actually prevents water retention.
- Water helps you improve muscle tone.
Did You Know ???
1. 75% of Americans are chronically dehydrated. (likely
applies to half the world population).
2. In 37% of Americans, the thirst mechanism is so weak
that it is often mistaken for hunger.
3. Even MILD dehydration will slow down ones metabolism as
much as 3%.
4. One glass of water will shut down midnight hunger pangs
for almost 100% of dieters studied in a U-Washington
study.
5. Lack of water, is the # 1 trigger for daytime fatigue.
6. Research indicates that 8-10 glasses of water a day
could significantly ease back and joint pain for up to
80% of sufferers.
7. A mere 2% drop in body water can trigger fuzzy short-
term memory, trouble with basic math, and difficulty
focusing on the computer screen or a printed page.
8. Drinking 5 glasses of water daily decreases the risk
of colon cancer by 45%, plus it can slash the risk of
breast cancer by 70%, and one is 50% less likely to
develop bladder cancer.
If you don't like the taste of plain water, try adding some
Crystal Light (which comes in different flavors) for taste.
Some people don't like drinking cold water during winter
months, try warm water instead. Add a slice of lemon or
lime for extra added flavor, and always remember, drink
your water folks, it does your body good!
Gained a few pounds over the Thanksgiving holiday? Stop by
our Diet Buddy Forum and share with our fellow readers
at... Diet Buddy Archives
Have a great week everyone !!!
Disclaimer: Since I am not a medical professional any
statements in this column are strictly based on research I
have done and should not be misconstrued as medical advice.
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GopherCentral's Question of the Week
Will Nancy Pelosi make a good Speaker of the House?
Please take a moment to share your opinion, visit:
The Question of the Week
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Questions...Comments...? email us at: Email Libby
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