The Importance of Water

One of the most important things you can do for better nutrition and a successful diet is to drink enough water.

Water needs to be considered an essential nutrient. Because of easy access we take water for granted and do not realize the importance of proper hydration. According to experts, water is ranked second only to oxygen as essential for life. Your overall body weight is 2/3 water. A person can survive about two months without food, but only a few days without water.

Water is the most abundant ingredient in the human body through all phases of growth and development. Every system in your body depends on water to function.

• Water is essential to your body's temperature regulation, keeping it cool through perspiration. 
  
  
• Water flushes out toxins and wastes.
  
  
• Water is a major component of blood which carries nutrients and oxygen to and from all cells.
  
  
• Water provides a moist environment for all body tissues. It is the major component of saliva and mucous which lubricates the membranes that line our digestive system beginning with the mouth. Mucous membranes in the nose and eyes function better when well hydrated.
  
  
• Water cushions joints and protects tissues and organs like the brain from shock and damage.
  
  
• Water helps maintain a healthy weight. It is hard to distinguish between hunger and thirst. If you feel hungry, drink some water first and then reassess your hunger status.

Water is an important part of your daily bodily functions, so it is important to continually replenish it. Each day, your body loses 2-3 quarts of water through sweat, urination, excretion and breathing. The body loses even more water if you exercise, live in hot or dry climates, consume high fiber diets, and consume caffeine or alcohol. It is recommended to drink 8-10 cups of fluid a day, adding more water if any of the previously stated situations apply.

"Drinking water is important during weight loss because it provides hydration without unwanted calories. Drinking non-caloric fluids like water before or with a meal can help a dieter feel full sooner," explains Donna Logan, RD, a registered dietitian at the University of Texas Medical School in Houston. “So in addition to not adding calories, drinking water may help replace or avoid unnecessary food calories found in snacks or extra servings at mealtime. Drinking water also helps flush wastes from the body, which is especially important during times of fat metabolism and weight loss." 

Water: Drinking Enough to Boost Your Diet

Recommendations from the Food and Nutrition Board are for women to get 91 ounces per day and men 125 ounces from all sources — water, other beverages, and foods with a high water content.

When it comes to water alone, explains Logan, "A general recommendation is to drink eight 8-ounce cups of water per day, for a total of 64 ounces. This is a generalization only, and actual fluid needs are affected by diet, physical activity, body composition, and climate." 

For instance, this number goes up if you exercise — a key to successful weight loss — and even more so in hot weather when it’s possible to lose about the equivalent of a quart of water in an hour, according to the American Council on Exercise. You’ll want to drink water before, during, and after every workout. 

Don’t wait to feel thirsty to start sipping — that’s a sign that dehydration has already started to occur. You want to drink water throughout the day, on a regular basis. 

Water: Four Tips for Getting Your Fill

Here are some easy tricks for getting enough water while dieting:

Use a water tracker. "A water tracker is merely a device which helps you keep track of how much water you drink. A water tracker can provide a graphic record of eight glasses of water which are checked off as they are consumed. For example, drinking a 20-ounce bottle of water would translate into two and a half cups on the tracker. Such trackers are available online or can be easily replicated," explains Logan. 

Add water throughout your day. "People can use a variety of methods to help ensure they get enough water. Some carry a 64-ounce container of water and drink throughout the day, with the goal of drinking all the water before they go to bed. Those who spend time away from home may take a portable 16-ounce container, knowing that they need to fill and drink it four times throughout the day. Others associate drinking with routine activities throughout the day, such as drinking fluid at meals, before brushing their teeth, or after feeding the dogs," says Logan. 

Get water through food. "Fruits and vegetables, especially those that are fresh and juicy, provide fluid to the diet. Like water, clear soups and broths help dieters feel full for very few calories, contributing to weight loss. However, beware of creamy soups that, while adding fluids, contain many calories. Skim milk, and low-fat and no-added sugar yogurts and puddings also help hydration and nutrition without excessive calories," recommends Logan. Melons and citrus fruits also have a very high water content. 

Jazz up your water glass. "Many people find that adding low- or non-caloric flavorings to water, such as a wedge of fruit, helps satisfy their appetite cravings," adds Logan. This is also a very inexpensive way to make your own flavored water. 

If you want your body to work for you, you need to drink plenty of water. Water can fill you up, decrease your appetite, and help your body get rid of waste from that fat you’re burning. So what are you waiting for? Water is available right now from your tap, and it's free. 

So, add lemon, add lime. Soak cucumber slices or your favorite fruit and drink up :)