Water/Hydration

1/21/2023 (Originally posted 12/26/2021)

Water/Hydration

Water consumption and sleep are likely the 2 unsung heroes of weight loss success. I mean how easy is it to drink water, and sleep, we should all have these 2 skills mastered! The truth is most people do not drink enough water and do not get enough sleep. Both should be tracked closely as “cheating” on either can be detrimental to your weight loss progress.

I’ve seen posts on weight loss groups that go something like “I know I’m supposed to drink water, but I CAN’T STAND drinking water!!! It makes me gag!!?” – I think “What do you drink?” because if it’s something like diet soda that’s like saying “I HATE breathing clean air – it makes me gag!! – I prefer to BREATH SMOG!!” LOL!

Breathing and drinking water should be 2 things we do naturally – we have the breathing part down – water should be just as important.

WHAT I DID:

I drank @ 100oz of water daily (and still do). I’ve gone through long periods where I’ve consumed at least a gallon daily (128oz).

The most important thing here – space the water out – DO NOT try to drink 64oz of water at once – just to catch up – EVER!

Hyponatremia is a serious health condition that can occur when the sodium in your body becomes too diluted due to excess water ingestion over a short period of time.

When this happens, your body’s water levels rise, and your cells begin to swell. This swelling can cause many health problems, from mild to life-threatening.

Space the water out. If you drink 10-12oz of water per hour – over 12-14 waking hours – you can easily (and safely) get 100oz to a gallon in daily.

Will you urinate more – yep – will you burn more fat too – yep.

Benefits of water:

– Drinking water before meals can curb appetite

– Boosts metabolism

– Replaces sugary beverages and extra calorie drinks

– Water is a natural appetite suppressant

– Water increases calorie burn

– Water helps process waste and flush toxins

– Water is necessary to burn fat

– Helps muscles, joints, and vital organs function properly

– Reduces muscle cramps and fatigue

How much water should you drink?

Do your research here and determine what is best FOR YOU. General recommendations are about 50% of your body weight in oz.

For example, if you weigh 200 pounds – 100oz of water daily would be recommended.

The old school rule was 8×8 (8 x 8oz glasses per day)

The following water intake recommendations are from the National Academy of Medicine (NAM) in the United States:

2,700 mL/day (91.3oz) for adult women

3,700 mL/day (125.11oz) for adult men

Some people require more or less water, depending on a variety of factors, including:

– activity level

– age

– body size

– temperature

– humidity

– sun exposure

– health status