The Magic of H2O
We’ve all heard it. “Water is good for you! You need to drink more water. You’re probably just dehydrated. ”
Between Tv, health magazines, doctors, family, and my water obsessed fiance, I hear that all the time. What’s the big deal?! Let me enjoy my extra-sugary pink drink!
Wanting to make a massive change in my dieting habits, I knew my water intake was going to have to increase dramatically, and my pink drink has got to go.
To motivate myself to drink more than my usual five or fewer cups a day, I did some research on the benefits of drinking water. Below are some cool things that I found.
Benefits of Drinking Water
Prevents Cramps and Sprains
This piece of information I related with. During exercise, I almost always get cramps. This would frustrate me because I am always sure that I stretch and warm-up before a workout. According to mindbodygreen.com, drinking more water keeps joints lubricated and muscles more elastic, so pain is less likely. I’m saying, “YES!” to no more cramps!
Keeping your body hydrated can aid in digestion. This is because water is essential to digest your food and also prevents constipation.
Helps Maximize Physical Performance
I am positive that every diet out there raves about staying hydrated. In one study, dieters who drank half of a liter of water before meals lost 44% more weight over 12 weeks (3).
Makes you Happier
Mild dehydration has been shown to impact the mood of healthy young women (4).
It delivers more oxygen throughout the body
Blood is composed of about 90% water. Blood carries oxygen to the muscles, tissues, and cells. This means that if you are dehydrated, the intensity of your workouts will go down.
It improves your immune system
Drinking more H2O will help you flush out harmful toxins in your body. Also, as we mentioned in our last point, transporting oxygen throughout your body, ensures that muscles, tissues, and cells are working optimally. Less time sick means more time in the gym.
Drinking water can get rid of headaches
When I was in the military, it seemed like every single problem we had, health-wise, was due to dehydration. I learned that most headaches were due to not drinking enough water. This is what researchers found in a study looking into the effects of mild dehydration in the cognitive function of young, healthy females (4).
It’s free! Many places offer water options for free, and you can always filter sink water or refill a water bottle. So save yourself some coin and skip the pop and the extra grande fancy pretty drink.
Signs of dehydration:
- One of the first signs of dehydration is if your urine is dark
- If you are feeling dizzy, confused, or lightheaded
- Dry lips, mouth, and skin
- If you are feeling physically and mentally fatigued
- Reduced exercise performance
- Elevated body temperature, heart rate, and rate of perceived exertion (RPE)
- RPE is used to measure exercise intensity. It’s a scale from one to ten in which a person expresses how easy or taxing the activity they are performing is.
How much water should we drink?
- Convert your weight from pounds to kilograms.
- Divide your weight in kg by 25
- ie: 100 kg ÷ 25 = 4 liters a day
- 4 liters is 1.06 gallons per day
- 4 x .264 =1.056
- add 100 milliliters per every 100 calories burned through exercise.
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