Drink Up! The Importance of Staying Hydrated

Did you know that water is the most important nutrient?

The human brain is composed of 95% water; blood is 82% water; the lungs are nearly 90% water. Water is also the single most critical nutrient for health, growth, and development. It is not only the most important nutrient in the body, but also the most abundant. Water is critical to the balance of all our body’s systems, including the brain, heart, lungs, kidneys and muscles.

Drinking enough water on a daily basis is necessary, especially when we’re sweating it out at the AndFitGym.

Health Benefits

Fight Fatigue

Although water does not provide energy in the same way carbohydrates and fat do, it plays an important role in energy transformation.  If you are experiencing fatigue can be a sign of dehydration. Whether you’re working out or working a desk job, your body needs water to work well and keep cool.  If you’re thirsty, you’re already dehydrated. Fix it: Drink water throughout the day so your urine is light colored.

Helps In Weight Loss

Water can suppress appetite naturally and increases the body’s ability to metabolize stored fat.

Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits.

This is thought to occur because a reduction in water decreases the efficiency of the kidneys, which results in some kidney functions being shunted to the liver.

Since one of the liver’s primary functions is to metabolize stored fat into usable energy for the body, it metabolizes less fat while performing functions normally performed by the kidneys. This results in less stored fat burned, and a reduction in weight loss.

Reduces Fluid Retention

The body perceives dehydration as a threat to survival and begins to hold on to every drop.

Water is stored in extracellular spaces (outside the cell) which can result in swollen extremities (feet, legs, and hands).

Increases Muscle Tone

Muscles are made primarily of water. Dehydration can prevent muscles from properly contracting, reducing muscle tone.

Increasing water intake will help prevent muscle cramping, improve the strength of muscle contractions and quicken muscle response. Preventing dehydration will also help prevent sagging skin, since water will fill out the muscles, resulting in clear, healthy, and resilient skin.

Hints To Stay Hydrated

The easiest way to stay hydrated is to drink at least eight ounces each hour you’re awake. When you are working out and thirsty it is easy to drink 4-to-8 times that amount if you have with you a wide-mouth container with you for constant refilling.

Why is it important to drink water during pregnancy?

Dehydration during pregnancy can lead to many complications such as headaches, nausea, cramps, oedema and dizziness. This is especially important in the third trimester when dehydration can actually cause contractions that can trigger preterm labour.

Water delivers essentials to our Fetus.  All the good stuff in the prenatal vitamins and healthy foods that we faithfully consume every day are shipped to our fetus.  It all starts with water, which helps our body absorb essential nutrients into the cells and transports vitamins, minerals and hormones to the blood cells. It’s those nutrient-rich blood cells that reach the placenta and ultimately our baby, all with the help of H2O.

Drinking enough water also keeps our urine diluted, which not only keeps things flowing but also prevents us from getting UTIs  (urine that hangs out too long in our bladder can become a breeding ground for infection-triggering bacteria), as well as bladder infections and kidney infections (which are types of UTIs).

A good consumption of water also helps to prevent constipation, helping to move solid wastes more speedily down the digestive path. And, since constipation is pretty common in pregnant women not to mention the fact that constipation pressure can cause hemorrhoids.

If you are pregnant you should aim to drink 12 or 13 glasses (they count a glass as eight ounces) each day, which is slightly more than the amount for non-pregnant women (around 11 glasses each day). Try to space out your sips to keep them coming steadily throughout the day rather than gulping a lot at once, which could leave you feeling uncomfortably full. Most of us don’t drink enough fluids, my advice is fill a water bottle or two every morning and keep it handy all day. If you are still working out, be sure to drink a lot before, during and after you work out, or if you are outside on a hot day. Please note, that if you feel thirsty, it’s a sign that your body is already on its way to being dehydrated.

2016-10-26T02:23:36+08:00

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Working out is great.  It makes us feel good and helps us build strength endurance.  But ultimately, for lasting change, your diet is and always will be the key ingredient.

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