Why You Should Include Water in Your Diet

We have all heard that we are supposed to drink 6-8 glasses of water each day, but is that really true? Every person's body is different and what you need to drink in a day depends on a variety of factors like your size, physical activity and the climate you live in. How do you determine how much water you need? What happens to your body if you don't get enough water? What are the best ways to get your necessary amount each day? What kinds of water bottles are best for you and the environment? Read on to find the answers to these questions.

Some say you should drink six glasses of water others say eight, still others say that there is no way to predetermine an individuals water needs without first examining many factors about the persons lifestyle and the climate they live in. Some say that a quick way to determine your body's needs is to take how much you weigh in pounds and cut it in half. That amount is how many ounces you should drink. So for example if you weigh 140lbs you need 70oz of water, that's roughly eight cups. According to the Mayo Clinic Staff there are many ways to determine the amount you need but the most accurate way is a combination of methods. Drinking water before and during each meal and making sure to drink extra water in the heat, humidity, or during physical exercise are good habits to help you stay hydrated. They explain that as long as you are drinking about 6.5 cups a day and experience light to clear urine your water intake is adequate. Soda, coffee, and other caffeinated drinks can actually dehydrate you more. Be careful with sports drinks as well, they may contain high amounts of sugar.

The human body is made up of 70% water and every function in every cell uses water to complete its processes. Your blood uses water to flow freely through your veins delivering much needed oxygen to your organs and muscles. Your kidneys and gastrointestinal tract rely on water to help flush out toxins in your body through your urine and fecal matter. Your skin uses water to stay clear and supple. Dehydration can lead to oily skin which clogs the pores and can also lead to wrinkles as the skin is less resilient. Water is such a crucial part of your everyday life and it's important to make sure you get enough each day. If you don't you could suffer from dehydration. Mild dehydration is accompanied by a feeling of thirst and dark yellow to amber urine. It is easily treated by drinking water immediately and continuing to hydrate regularly. Moderate dehydration can be identified by severe thirst, lightheadedness, and muscle cramps. Lying down usually helps the lightheadedness and re hydrating is possible at home. Severe dehydration can lead to a failure of your major organs, sever lightheadedness that doesn't improve with lying down, and can result in hospitalization.

Now that you know how much should you should drink and why here are a few tips to help you get into the habit of drinking more water. First keep fresh water near by, it seems too simple, but just having a water bottle at your desk or on the table will remind you to drink more throughout the day. If you find plain water is boring add some fruit to liven up the flavor. Citrus fruits like lemon, lime, and orange are great but they aren't the only options. Try blending watermelon, strawberries, kiwi, and raspberry into your ice water. The chunks of fruit keep it interesting and sweet and offer vitamins and nutrients you wouldn't normally get from regular H2O. Try drinking a glass of water before and during each meal. That should get you at least 6 of your daily servings while helping you feel fuller. I have found this also helps with portion control which in turn helps you meet your weight loss goals.

Finally what should you carry your water in? Keeping bottled water on hand can be expensive and can lead to a lot of plastic waste. In order to keep healthy while respecting mother earth you should consider getting a reusable water bottle. Plastic bottles such as Naglene and Soma Crystal are made of safe non leaching plastics and come in a variety of styles and sizes. Metal bottles, made of stainless steal or aluminum, are becoming more popular due to their safe non leaching non porous material as well as their almost indestructible nature. Gaiam and Klean Kanteen are two examples of great brands of metal bottles. For more information check out this article on reusable bottles.

Water is the most common resource on this planet yet it is also one of our most valuable resources. It is required to sustain life and it's important we get enough each day. Try drinking more water for 30 days and you'll notice the changes in your energy levels, skin texture and tone, and you may even lose a few pounds.

Sources:

Mayo Clinic Staff, Water: how much should you drink every day, Mayo Clinic

Jan Nissl, Dehydration, www.revolutionhealth.com

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