“Water is the driving force of all nature”- Leonardo da Vinci.
This quote sums up the importance of water in our lives. Water ranks as one of the most essential things for our existence. In fact it’s been said that, “There are only three things women need in life: food, water, and compliments.”
It’s been drilled into our heads that water should be our best friend. We should ideally drink 8 glasses of water for better metabolism and lower body weight. All of that is fine but have you ever wondered at the actual science behind water consumption?
Let’s take a literal deep dive into the secrets of water.
Water And Our Bodies:
- Muscles are made up of 75% water and the brain contains over 80% water. They need adequate amount of water for their functioning. Under dehydrated conditions, water is drained out from these reserves, esp. muscles, leaving them dry, leading to cramps.
- Frequent headaches can also be symptoms of a dehydrated body, blood vessels dilate when they don’t get enough water to maintain their functions.
- Dehydration leads to low energy levels. Lack of water nutrients, minerals, vitamins and water regulated chemicals lead to depleted reserves .Avoid indulging in tea, coffee or soda r and instead opt for a glass or two of water.
- We lose water through urine and sweat especially in warmer climates like ours. Water can also be lost due to respiration. With age the water regulation system of body becomes less efficient, so we need to be concerned about adequate water and electrolyte balance.
The “8 Glasses Of Water” Formula:
The 8 glasses of water formula worked prior to the excess pollution in air, food and water. Stress levels have changed and our food habits have drastically changed over time. Fast food, soda, coffee, tea, diet drink and alcohol are the culprits for reducing the required water intake.
- When we feel thirsty, we reach for soda and when we feel tired we reach for tea/coffee.
- When we want a healthy take on lifestyle we reach for diet versions. In the end we are gradually reducing our water intake.
- Fruit juices and vegetable juices – esp. the packaged “healthy” variety are laden with extra sugar and sodium.
We need water, just plain water to keep our body moving and to flush out the toxic effects all the pollutants in our life
What Is Actual Amount Of Water Needed?
General thumb rule:Body weight in pounds divided by 2 = number of ounces per dayThe formula for optimal function is:Body weight in pounds divided by 2 + 20% = number of ounces per day
For Example:
My weight is 65 kg (1 kg = 2.20462 pound) = 143.3 pound
My water intake = 71.65 oz. ( 1 oz = .03 lit) = 2.1 liter water in day
And optimal water intake = 71.65 + 14.33 (20% of 71.65) = 86 oz = 2.5 – 2.6 liter in a day
Tips For Introducing More Water In Your Life:
- Use a BPA free / stainless steel bottle. Fill it up in morning and guzzle up all the water by mid day and refill it. Carry it everywhere, from room to room, in the kitchen and in car. You can buy a similar one in office. Just keep it next to you all the time. The idea is the more you see, the more you will intentionally reach for it. Upto this point in the article, I already drank 0.75 liters, I am already through my 30% of water drinking goal and its only 12:30 p.m. See it’s easy.
- Drink water when you wake up in morning. Keep a bottle filled with water on your bedside a night before.
- Consume at least a cup of water before each meal. This will simply fill your stomach and make you feel less hungry.
- Cut down on colas/ coffees/ tea and replace them with water atleast once in a day.
- Yes green tea (5 cups a day to boost metabolism) and coconut water count as water intake.
- Apart from direct water intake, you can add water rich food like water melons and tomatoes to daily meals.
Note:
People who have significantly low water intake can increase it slowly over a period of 3-4 weeks. They have to consciously put effort into this. Remember “water helps losing weight”.
How Does Water Help In Weight Loss?
- Reduces the feeling of hunger: You will be less hungry when there are constant liquids flowing through your stomach. It will satiate your hunger pangs and make you miss your mindless grazing for snacks
- Reduces water weight:When your body realizes that it is getting enough water it will stop holding water and release it through the digestion process.
- Studies held in Germany that were published in The Journal of Clinical Endocrinology and Metabolism state that up to 40% of the increase in calorie burning is caused by the body’s attempt to heat the ingested water.
People who have significantly less water intake can also notice some initial increase in weight as the body will store more water because it is used to rationing. Your body will do this until it adjusts its system to new healthy level. Once proper hydration level is achieved, a healthy weight loss will automatically start. When fat cells are properly hydrated they will be utilized by the body for fuel.
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