Water is essential for so many functions in our bodies, including weight management, detoxing and more, but are you drinking enough water?
Love it or loathe it (I love it!) water, next to air, is one of life’s most essential source for you and your body to live in optimum health. It helps with weight loss and in my opinion, water should be classified as an essential nutrient, which the body needs.
It is said that the human body is made up of 70-80% water. When you exhale, there are water particles in your breath. When you sweat, you leak out water from your body. When you go to the toilet, water is also released. If that water is not replaced in the right amounts, you and your body become dehydrated.
Often I’m asked, “Lillian, how much water should I drink?” or I’m told, “Lillian, I know I’m not drinking enough water”.
There are lots of theories of how much water one should drink, but generally I use 1.5-2 litres as a guide and not as a rule. This is because depending on your daily schedule, there may be some days where you’ll require more water, for example, if you’re very active or exercising a lot, and on other days not so much water.
You may find the following helpful to discover if you’re drinking enough water and if you’re not, how to start drinking more:
Signs You’re Dehydrated & Lacking Water.
- You’re thirsty, which most people ignore or mistake it for hunger.
- You feel light-headed or dizzy.
- You get frequent headaches.
- You feel tired most of the time.
- You have dry mouth, lips and eyes.
- Your skin looks older and can be dry.
- Your urine is concentrated (dark yellow in colour, rather than a light yellow).
- You pass small amounts of urine infrequently (less than three or four times a day).
- When you do the “pinch test” (pinch the skin at the back of your hand and let it go), your skin sluggishly goes back into place.
- You struggle with your exercise workout. Dehydrated muscles and joints limit their performance.
If dehydration is ongoing (chronic), it can affect:
- your kidney function and cause kidney stones to develop
- cause liver, joint and muscle damage
- cause cholesterol problems
- bring on constipation.
How You Can Rehydrate and Stay Hydrated Throughout The Day.
- Start your day with a glass of water to boost your digestive system and wake up your metabolism.
- Caffeine and alcohol act as diuretics and cause the body to lose water, so opt for herbal teas. If you often drink caffeinated and alcohol based drinks, then have a glass of water to drink alongside.
- Throughout the day ensure you have water available to drink. Keep a water bottle on your desk at work, so you can top up your glass throughout the day and carry a bottle of water with you when you are on the go.
- Drink between 1.5 to 2 litres of water a day, as a guide. This includes herbal
- Vegetables (and fruit) contain approx. 80-90% water and turning them into a smoothie or fresh juice is a great way to hydrate.
- If you’re going to exercise drink a glass (approx 300ml) before your workout and sip 500ml throughout – even if you are doing a gentle pilates or stretch class.
Give these practical tips a try.
If you need further help with your health, exercise or eating, get in touch with the Fit Temple Team.