Water! It's Important Role In Your Fitness and Nutrition Regime

When we think about our game plan when it comes to getting in better shape, we usually focus on two things: exercise and nutrition. But there are other crucial components to being successful, and adequate water intake is one of them. Yes, I know it is not the most exciting topic of discussion, but it is one that needs to be addressed nonetheless.

Water has a host of positive effects on the body. It helps maintain positive brain function, aids in digestion, keeps skin healthy, helps kidney function, helps energize muscles, and helps maintain normal bowel function. Our bodies are made up of around 60 percent water, and most importantly, we cannot live without it! We can go for weeks without adequate food sources, but without water, we could cease to exist within 3-7 days.

Water can also help control the urge to overeat during each meal, and overall throughout the day, by helping us feel full longer. Drink a glass of water about 15 minutes before a meal and you probably won't eat as much!

There is no better alternative to water when it comes to a beverage. Drink more water, and you are less likely to drink beverages that sabotage your fitness goals i.e. soda, sugary fruit drinks, and artificially sweetened drinks. But water does not have to be the "bland" one of the bunch! Feel free to infuse your water with cucumber, lemon, mint, etc., if you need a little flavor!

How much water should we drink? The best rule of thumb is to aim for half of your body weight in ounces. This applies to both male and female.

For example: 200 lb male = 100 oz of water daily
                     140 lb female = 70 oz of water daily

I have two caveats to this; your water intake needs to be spread out evenly through the day. Don't think that drinking 80% of your water in the last few hours of the night will benefit you the same, because it won't. Also, a gallon of water (128oz) is plenty, so basically if you way 250 lbs or more, your goal is a gallon a day. If you feel like you are thirsty, then you are already becoming dehydrated. Yes, you will have the issue of being in the bathroom a lot, but it is an inconvenience you want to have! Your urine should be a clear to very pale (almost straw color) yellow. Dark urine is a direct sign of dehydration. The exception here is with supplementation. If you are taking a multivitamin, you will most certainly have the "radioactive green" urine for the first trip or two to the bathroom. This is fine.

Drink water, the BEST beverage available!

I hope you reach your destination, but your journey is what really counts! Until next time... L.D.