Are You Drinking Enough? Pregnant Women Need More Water!
Water is a natural, fat-free appetite suppressant that contains no calories and no cholesterol. It's low in sodium, helps the body metabolize fat, helps maintain skin and muscle tone, and improves energy levels. Here's how to make sure you're getting enough.Increase your energy the right way
It's 3 o'clock in the afternoon, and you're looking for something to haul you out of the energy slump. The top choices are often sugar -- or fat-laden snacks from a vending machine or beverages loaded with caffeine.
Beverages meant to give you an energy jolt can also have the opposite effect. Just one cup of coffee may help keep you energized for up to six hours, but caffeine can trigger a cycle of fatigue by interfering with REM sleep.
Alcohol poses a double whammy; it causes the body to lose nutrients, and it warps sleep patterns.
Here's a secret to revitalization, particularly effective for the afternoon blahs. Treat yourself to a tall, ice cold glass of water.
Water has wonderful restorative properties. It is a natural, fat-free appetite suppressant that contains no calories and no cholesterol. It is low in sodium, helps the body metabolize fat, helps maintain skin and muscle tone, and improves energy levels.
Every physiological function depends on water. Water helps regulate body temperature, transports oxygen, nutrients, hormones, and antibodies; helps eliminate toxins and other wastes from the body; and lubricates your joints as well as your hair, skin, mouth, nose and eyes.
Water protects organs and tissues; increases the efficiency of proteins and enzymes essential to metabolism; and relieves water retention (though it may seem counterintuitive, when you're retaining water, the best course of action is to drink more water, not less).
If you allow yourself to get dehydrated, every part of your body suffers. Dehydration has been linked to asthma and allergies, constipation and heartburn, hypertension and headaches, poor muscle tone, and inefficiencies in digestion, metabolism and organ function.
Keep your energy levels up, particularly after a workout, by making sure you get enough.
How much is enough?
You may have heard that you should drink eight 8-ounce glasses each day, but that may not be sufficient for you.
The International Sportsmedicine Institute says that a physically active person needs two-thirds of an ounce of water for each pound of body weight every day. A less active person needs one-half of an ounce of water for each pound of body weight.
Keep in mind that your body needs 16 ounces of water before, 4 to 8 ounces every 20 minutes during, and 24 ounces following your workout.
You'll also have to make up for the water lost through your consumption of caffeine and alcohol. Drink an additional 8 ounces of water for each cup of coffee, caffeinated soda, or serving of alcohol you consume.
If you're physically active, calculate: ( _your body weight_x .67) + (_cups of coffee,etc._)x 8) = daily intake in ounces
If you aren't physically active, calculate: ( _your body weight_ x .5) + (_cups of coffee,etc._) x 8) = daily intake in ounces
As with most major lifestyle changes, check with your doctor before significantly changing your water intake. Certain medical conditions call for restricted or increased water consumption.
When you first begin to re-hydrate, you may feel like you're spending all of your time in the bathroom. Just wait it out. Within a few weeks, your body will adjust and you will urinate less frequently. Just avoid heavy water intake right before bed to avoid midnight trips to the bathroom, which can interfere with sleep patterns.
Overcoming your inertia
Here are some common excuses for not getting enough water:
"I'm not thirsty"
You may notice that, when you drink more water, you find yourself thirsty, but, when you live on caffeinated soda, you're not thirsty at all.
The truth is, thirst is not a good indicator of water deprivation. A lack of thirst may actually signal dehydration, and "dry mouth" thirst is a sign of extreme dehydration.
When your body is deprived of water, it adjusts by disabling the body's thirst sensor. Once you start hydrating yourself, thirst kicks in again.
"I don't like water"
Here are some tips for downing the day's water:
When you are properly hydrated, you'll experience an energy boost and you may find that you eat less, too.