Importance of Water
Almost two thirds of the human body is made up of
water. Its roles include everything from removing waste to regulating
body temperature to lubricating joints, just to name a few. Water also
acts as a natural appetite suppressant and aids in metabolism. With all
these functions, the consumption of water is vital to the normal
functioning of the body.
Effects of Dehydration
A lack of water consumption can be detrimental to
your body. If your hydration levels drop by only 2 percent, you may
experience fuzzy thoughts, lack of concentration and difficulty focusing
visually. If you often feel fatigued in the middle of the day and
cannot figure out why, dehydration is likely the culprit, which in turn
makes exercise difficult to perform. When you are not properly hydrated,
you may also feel a burning sensation in your stomach that is similar
to hunger pangs. This feeling can mistakenly lead you to unnecessary
calorie consumption. It has also been linked to increased risk of
cancer, premature aging, irritability, anxiety and numerous other
ailments. Links have even been made between chronic dehydration and
obesity.
Drinking More Water Helps You Consume Less CaloriesA 2010 Virginia Tech study[ii] followed 48 adults over 12 weeks who were dieting. Participants were split into two groups: one that followed a low-calorie diet and another that followed that same diet, but drank 500 ml (about 2 cups) of water before breakfast, lunch and dinner.
After 12 weeks, the participants who were drinking more water had lost about 5 pounds more.
Why? For one, they were eating less; the second group ate about 75-90 less calories per meal. Plus, by drinking more water, the research team concluded that they were drinking less sugary drinks.
How Water Aids Weight Loss
According to Revive Your Life, a study conducted
at the University of Washington found that drinking one 8-oz. glass of
water eliminated midnight hunger pangs in 98 percent of the subjects,
thus decreasing caloric intake from midnight snacks. Water may also
cause an increase in energy, allowing you to push harder through those
workouts. "The Journal of Clinical Endocrinology and Metabolism"
published a study in 2003 examining the thermogenic effect of water.
Researchers led by Michael Boschmann found that consuming 16 oz. of
water caused a 30 percent increase in metabolism, mostly attributable to
the body warming the water to body temperature.
The following example is specific to cold fluids but the effect of hot fluids is the same though the numbers are slightly different.
You burn roughly one calorie for every fluid ounce of water you drink, but this only counts if the water is extremely cold. Lets say you drink a liter of ice cold water - that is an extra 32 calories burned without doing any extra physical activity. That does not sound like much but keep this in mind; if you drink only one liter of ice-cold water everyday that is an extra expenditure of 224 calories per week, 896 calories per month and 10,752 per year - that is equal to 3 pounds of fat that you will have lost (or at least not gained) by simply drinking cold water. Though every individual has varying hydration needs, it is likely that you need a lot more than just one liter of water per day (particularly if you are physically active), so these numbers could easily be more impressive if you just increased your intake. How easy is that! Now keep in mind that this is just the first and most direct effect water has on the body. In actuality, being properly hydrated can have an even more significant effect on calorie burn.
Other Drinks
Pure water is the most beneficial form of liquid
to consume. Sugary drinks contain empty calories, plus they can cause
your body to struggle to absorb the water it needs. Caffeinated drinks
can be even more damaging due to caffeine’s diuretic effect, causing the
amount of excretion of water from the body to be elevated.
How to Trick Yourself Into Drinking More Water Every Day
If you already have a good morning and bedtime routine, make drinking
water a part of it. You can still have your morning coffee, but add a
glass of water in beforehand. The Natural Choice blog recommends having a
glass at the same time and in the same place during your routine every day:
...get in the habit of drinking a glass of water right after you get out of the shower, or right before you wash your face at night. This is an easy way to add at least two glasses of water a day to your routine.Wake up, have a glass of water. Get ready for bed, have a glass of water. Just by doing that you get a head start on the rest of the day. If you’re having a hard time remembering to incorporate it in your routine, find ways to make your water more visible. Put a glass of water on your nightstand so you see it before you go to bed or have a glass waiting by the coffee maker so you remember to have a glass while your coffee is brewing.
Get a Decent Water Bottle and Mark It with Time-Oriented Goals
Water bottles are an excellent way to increase your water intake. Get a high-quality one,
even if it costs you a little more. A good stainless steel or
heavy-duty plastic bottle should do the trick. Once you’ve found one you
like, take it with you everywhere.
You can take your water bottle usage to the next level by coming up with
your own timed drinking goals and marking it on the bottle. Get some
tape or a label maker and start marking how much water you’d like to
drink by a certain time every day. This way you can actually see your
water drinking goal and you’ll know whether you need to play catch up or
if you’re ahead of the game.
Whether it’s your favorite color or a unique design, the more you bond with your bottle, the less likely you’ll be to lose it. Slap an inspirational sticker or image onto it, or even write on it with a permanent marker. Now you’re ready to drink from it throughout the day—don’t forget to refill it as soon as it’s empty.There are a lot of good options for water bottles out there, but the most important thing is that you like it. You’ll never stay on track with a water bottle you hate using or are embarrassed to be seen with.
Make It a Game
Gamification is an effective way to get yourself to do a lot of things, and drinking water is no exception. Incentivize your new water habit
by rewarding yourself when you reach milestones. Go a whole week
drinking your goal every day? Treat yourself to something you don’t
normally get. It goes both ways too. Forget to drink enough water
yesterday? No Netflix or video games until you’ve made up for it.
Everything is more fun as a competition.... Apply the same concept to water consumption, and suddenly you’re racing to see how much water you can drink by lunchtime (my current PB is 1.25L) or how soon in the day you can finish 2L (my PB is 2:36pm).Just be sure you’re not just drinking a bunch of water in the morning and none for the rest of the day. It’s best to spread it out, but a challenge is always a good way to keep yourself engaged. However you like to gamify your life, find a tool that works for you and track what you do. When you can see how well you’re playing your own game it can only help you.
Set a Timer and Create Mental Triggers
If you’re still having a hard time remembering to drink water, set a timer on your phone. Create a few alarms set to go off throughout the day and when one goes off chug a big glass of water. This might seem like overkill, but nothing snaps you back into a routine like a phone screaming at you to drink.Part of building a new habit is finding a way to do things without the need of outside help, however, so it’s a good idea to create your own mental triggers. For example, if you start to feel hungry, have a glass of water. This does a few things for you: it’ll help your stomach and intestine on the digestive front, keep you hydrated, and possibly even curb your hunger. In fact, you may not even be that hungry and your brain just sent you the wrong signals for what it needed.
You can also make mental triggers for other things like having a glass of water every time you use the restroom or taking a sip of water every time you stop working. Have a sudden craving for junk food? Grab a glass of water instead. Triggers can be requirements you have to meet as well.
Jazz Up Your Water Drinking Experience
You might be more inclined to drink water if it was a little more
interesting. If that’s the case, there are plenty of ways to go beyond
plain, boring H2O. Some fruit or cucumber in your water adds a little
flavor without adding in the sugar you’d find in straight fruit juice. Freeze some lemon slices in ice cubes for an easy water upgrade or try a little ginger and herbs
to switch things up a bit. If you’re missing the fizz from your soda,
try some sparkling water or club soda. You’ll get the bubbly without the
other not-so-great stuff. Check out my detox and fat flush water recipes.
Eat Your Water
Yes, food has water in it too. It may not have enough for you to only eat your daily intake of water, but there are some foods you can snack on that can help. Fruits and vegetables are a great source of water, and also make for a healthy alternative to chips or candy. Here are some of the fruits and veggies with the highest water content:Cucumber, Lettuce, Celery, Radishes, Tomatoes, Bell Peppers, Cauliflower, Watermelon, Spinach, Strawberries, Broccoli, Grapefruit, Apricots, Cherries, Grapes, and Zucchini.Pick your favorites and keep those around. It’s important to note, however, that when you cook these things, they lose a lot of their water, so they’re best eaten raw.
Drinking more water can literally change your life for the better. When you’re properly hydrated, you can digest easier, sleep better, and think clearer. Learn to love the taste of water, because every single sip is good for you.
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