Hydration — How to use water to lose fat, be fit and happy
Water is the essential nutrient for physical and mental performance and overall health. While you aren't dying of dehydration, are you drinking enough water to get 100% of the benefit?
Are you willing to drink more water if it meant it improved your health by 20%? 10%? 1%?
Let's dive in and see how drinking water can change your life.
How lack of hydration is affecting most people
- Low blood pressure
- Dizziness or Fainting
- Constipation/Stomach aches
- Muscle cramps
- Increased appetite
- Decreased focus
- Low mood/depression
After athletic activity, participants underwent cognitive tests, which included short-term memory and mood scales among others. The researchers found that water dehydration was associated with negative mood, including fatigue and confusion, compared to the hydrated group.
The level of mild water dehydration (losses of between 1 percent and 2 percent) experienced among participants in the study could be compared to the mild water dehydration some people experience in their daily lives from [insufficient water intake]
So, most people are deficient and it's seriously effecting their health and optimal function. Does supplementation add a lot of benefits? Lets find out.
Benefits of water Supplementation
- Increased fat loss 12
- Increase your BMR
- Improved liver and kidney function
- More muscle gain
- Increased Energy
- Improved focus
- Improved mood
- Better Recovery
- Better Joint Health
- Fatigue severity was significantly increased by 70%
- Mean power was significantly decreased: 7.17% in the upper body and 19.20% in the lower body.
- Peak power was significantly decreased: 14.48% in the upper body and 18.36% in the lower body.
How much water do you need?
Intake varies by age, gender, activity level, climate etc. Since you lose a lot of water through sweat and urine intake, it has to be increased accordingly. Aiming for a gallon a day is a good start - yeah I know, unfortunately that's what we're stuck with until they can concentrate it more!
In the US, the reference daily intake (RDI) for water is 3.7 litres per day (L/day) for human males older than 18, and 2.7 L/day for human females older than 18
Another recommendation is half your bodyweight in oz. So a 200lb person should drink 100oz. I recommend you keep this essential supplement with you at all times and keep it topped off.
How do I maximize my water?
Daily water supplementation is essential, and unlike your 1 a day multi, you gotta drink this stuff all day long. So get a big water bottle and fill it with all that water goodness.
Water and Electrolytes?
Electrolytes are minerals that help regulate most body functions, they are also dissolved in water so they are very closely connected. More importantly they help with maintaining blood pressure and fluid balance. We're mostly concerned with fluid balance since if you are electrolytes become too depleted then you can't retain or use water properly.
Electrolytes for Hydration
All known higher lifeforms require a subtle and complex electrolyte balance between the intracellular and extracellular environment. In particular, the maintenance of precise osmotic gradients of electrolytes is important. Such gradients affect and regulate the hydration of the body as well as blood pH, and are critical for nerve and muscle function. Various mechanisms exist in living species that keep the concentrations of different electrolytes under tight control. link
Symptoms of low electrolytes can get a bit complicated, beyond the scope of this article, since there are many essential electrolytes and each has difference purpose and different symptoms of deficiency and excess. In addition, electrolytes (outside of extreme conditions) can theoretically be supplied entirely through diet, so supplementation is not always necessary. When you might run into problems is when you are doing a fat loss diet and quite limited in the amount and even scope of foods you can eat. Couple this with heavy exercise and your risk of minor deficiencies increases.
Supplement with Electrolytes when:
- Salt Cravings
- Cravings for electrolyte laden foods:
- Dairy = Calcium
- Salty snacks = potassium, calcium, iron, sodium
- Chocolate/cocoa = magnesium)
- Drinking water doesn't seem to quench thirst
- Swelling and edema (Water retention)
- Tomato products
- Potatoes (Sweet or Regular)
- Squash, Peppers
- Beat greens
- Lima beans
- Dried fruits (Raisins, Prunes)
- Fresh Fruit and Vegetables
- Yogurt and Dairy Products.
- Pumpkin Seeds
- Cocoa powder
- Oat Bran
- Tomato paste
Can I get water from other beverages?
- Tea (regular, decaf, herbal) - avoid sweetened
- Flavored water
- Sparkling water
- Electrolyte drinks
- Any liquid - except high proof alcohol/diuretics.
We don't recommend taking in a lot of extra calories in the liquid form. It's best to stick with plain water or tea, and add low calorie electrolytes and other flavors as needed.
I'll leave you with this Scooby video
Now go drink some water!