Sep 09
28
Drink Water, Lose Weight, Don’t Die
Staying properly hydrated is a favorite topic of mine, just ask my wife. Any aliment, no matter how slight, my first reaction is to ask “How much water are you drinking?” It’s not that I enjoy sounding like a broken record; it’s that people are consistently underestimating the importance of staying hydrated.
Water (aside from oxygen) is the most important nutrient your body requires. Without it you’re dead inside of a few days, a whole order of magnitude faster than without anything else.
What water does for you?
- Eliminates wastes and toxins
- Lubricates joints
- Firms and tightens skin
- Aides digestion
- Regulates body temperature
- Carries nutrients to your cells
- Helps moderate hunger
Yes, you read that last one right, staying hydrate will make you less hungry. Most people are chronically dehydrated; often the signs that the body gives off when it’s dehydrated are mistaken for hunger. Next time you feel the need for a snack try drinking a glass of water and in a few minutes you’ll find the urge to snack has disappeared!
How can you lose weight with water?
When it comes to working out and losing weight, water is critical.
- A dehydrated body will decrease its energy output and slow its metabolism, effectively handicapping your workout!
- Dehydration reduces blood volume, limiting the oxygen and other muscle growth hormones getting to your muscles.
- Reduced blood volume also prevents your cells from getting rid of lactic acid which is part of the reason you’re sore the next day
- Muscle is 80% water. Fat is 20% water. Dehydration impacts your calorie burning muscles more than your calorie storing fat cells.
One common myth is that drinking too much water will make you bloated and actually increase your weight. Your body carefully regulates how much water it takes in and won’t let you over drink in all but the rarest cases. The old adage of using your urine to tell how hydrated you are, is true. You want your urine to be either clear or only slightly yellow tinged.
So how much water should you be drinking?
- Start your day with 2 cups, since you tend to be dehydrated after sleeping
- The rule of thumb is to drink 8, 8oz glasses throughout the day, or half your body weight in ounces (180lbs = 90oz), whichever is more
- 8oz 20-30 minutes before working out
- Continually sip throughout your workout
- 8oz within 30 minutes of working out
I’ve mentioned before, that soda/pop is not an acceptable replacement for water and in fact should be limited or eliminated. Studies show that many athletes are over hydrated, mostly from chugging sports drinks. Sports drinks as well should be limited, as they only provide nutrients needed after 60-90 minutes of sustained exercise. Sticking with water will give you exactly what your body needs without the additional calories, sugars, and loads of sodium. If you can’t bear the taste of plain water, try adding some sliced fruit or cucumber to freshen the taste!