If I told you there was something that you could drink that would dramatically impact your health, skin, weight, and energy level wouldn't you drink it. What if I told you I was talking about good old water? That's right, pure H2O. This substance is the most fundamental ingredient to a healthy body.
Water is without a doubt one of the most underrated and yet dramatically effective keys to weight loss and, in particular, body fat reduction. There's absolutely no denying that drinking a lot of pure, clean water (8-12 glasses per day) will help you get and stay LEAN.
I want to be clear- I am talking about plain water, not soda, seltzer, juice (which is loaded with sugar; even diet soda is full of salt and chemical sweeteners), not coffee, tea, juice, blah, blah, blah (those are filled with caffeine which does the opposite of water- they make the body more dehydrated).
Why is water such an effective fat loss aide? There are several important factors:
· Water seems to act as a natural appetite suppressant. In fact, people on diets who do not increase their water intake will find themselves feeling 'hungry' much more often and more severely than those who increase their water consumption. One possible reason for this is that dieters are getting less water from their food, because they're eating less food, so the body is actually craving fluid. These cravings can be significantly curbed with increased water intake.
· Consuming enough water allows the kidneys to function optimally. This in turn enables the liver to become more efficient at metabolizing fat. The result is an increased fat burning capacity in the liver. When you reduce the amount of calories in your diet you may reduce glycogen stores- remember 1 part stored carbohydrates to 3 parts water. You need extra water to help keep your body in fluid balance.
· When the body doesn't get sufficient amounts of water, it will metabolically shift in a defensive and protective strategy to 'preserve' what it has. This can only result in a negative slowdown of bodily functions and processes. Incidentally, something similar happens when you cut fat completely out of your diet: the body compensates by holding on to as much of its fat stores as possible, thus defeating the purpose. This is why I recommend a nutrition program rich in 'good' fats which promote metabolism.
In addition to fat loss, drinking adequate amounts of water also has numerous other biological and physical benefits. Maintaining healthy and vibrant appearing skin is an example of one such added benefit.
Water becomes increasingly important when you exercise. By the Time you're thirsty, it's too late because your already dehydrated. It may take more than a half hour to get thirsty and by then your performance could already be suffering. Hydration has the most impact on your ability to perform.
Your muscles need oxygen and nutrients to work hard (to work at all, for that matter); and your blood stream, made up mostly of water, is the fuel line that delivers them. So, if you're low on water, your fuel pressure is low. You can't perform at your peak.
Water is also the coolant for your machine. Your muscles generate 8-10 times more heat when you work out. More heat means your cooling system has to go into high gear to conduct heat away from vital organs to your skin, where it's dissipated by sweat.
You can easily sweat away 2 liters of water per hour when you exercise on a hot day. Imagine losing that much coolant out of your car's radiator every hour. Your car would overheat in no time. It takes the average person just a half hour before they start feeling the effects.
Dehydration Is Not Pretty. You feel weak, begin to experience headaches, nausea, and cramps. If left untreated, heat exhaustion and heatstroke set in, which can be fatal. Dehydration is a key factor in decreased performance and something known as "hitting the wall."
Don't run out of water! Keep drinking before, after and especially during activities. Drink cool liquids. Your body absorbs water most readily when it's 50-60 degrees.
There are several ways to ensure proper hydration, according to the American College of Sports Medicine. First, start with a large drink, about 16oz., 2 hours before going out to exercise. This gives your body plenty of time to regulate its fluid levels prior to exercising and helps delay or avoid the effects of dehydration during exercise. Second, during exercise it is very important to drink before becoming thirsty and to drink at frequent intervals to replace fluid lost through sweating. It takes approximately eight fluid ounces of fluid to replace each pound of body weight lost. Third, studies show that people drink more if the drink tastes good. To avoid unnecessary calories try Crystal Light, diet Snapple, or herbal teas. Even adding lemon to your water can help you drink more fluids.
Finally, and probably most important, is bringing adequate amounts of fluids with you when you exercise. Unless someone exercises in an area where drinks are available every 15 minutes or so, it's important to carry water with you. Finding a system that is comfortable and works for the sport is becoming easier all the time. Water bottles, easy to use water filters, products like the Fuel Belt, and fanny packs designed to carry water are all readily available; it's important to find a drinking system that works for you and your sport and to use it regularly. Select a drinking system that keeps water cool. The 45-55 F. range is optimal for quickest absorption and cooling of your core temperature.
Be alert to the signs of heat illness and stop exercising until you can get enough to drink and lower your body temperature. Nausea, headaches, dizziness, and a stoppage of perspiration are all indications of heat injury. The good news is that, because 60% of body weight is water, the simple act of drinking 8oz. every 15-20 minutes during exercise prevents dehydration, the resulting heat injury, and increases efficiency and performance.
We all know that water is important but here are some frightening facts
75% of Americans are chronically dehydrated.
In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.
Even MILD dehydration will slow down one's metabolism as much as 3%.
One glass of water shut down midnight hunger pangs for almost 100% of the dieters studied in a U-Washington study.
Lack of water, is the #1 trigger of daytime fatigue.
Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
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 on a printed page.
Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.
Bottom Line: drinking sufficient amounts of pure water should be the first step in any serious fat reduction program.
Written by: Colette Nelson / Evolution Look Fitness Writer
www.colettenelson.com