Has it occurred to you today that you are thirsty? Guess what – by the time you experience the sensation of the thirst, you are already dehydrated. That thirst is your body calling for re-hydration.
Your body is composed of roughly 60% water. That means when we are dehydrated – and most of us spend our days constantly dehydrated to some degree – we are affecting the performance of the majority of our body. Nearly all of our systems do not function as well without the proper water intake.
So, really, what does this mean? Why should we drink more water?
How much are you supposed to drink to reduce your stone risk?
When visiting with the doctor, patients are told to go home and start drinking a gallon of water a day. If you don’t drink more than a couple of glasses per day now, how are you supposed to drink a gallon tomorrow? Drinking more water is a simple way to reduce your stone risk, but simple does not mean easy. Most of you find this task extremely hard. I tell everyone to start out slowly. If you drink one glass per day now, then drink two tomorrow. Set new goals to increase your water consumption each week. I have seen people go from 1 glass per day to 10 glasses per day within a month.
Spend Time to Avoid Pain
I can hear you saying now; “I don’t have enough time in the day to spend it in the washroom”. This is a legitimate response and one I have heard many times throughout my career. I will not lie. You will spend more time in the bathroom, but you will get accustomed to your more frequent bathroom visits. The bigger picture is the one to focus on. Better hydration means you will be less likely to form more stones; this means that water can reduce ER and doctor visits, and lost time away from work. What is going to the bathroom a few more times a day compared to all of the pain, suffering, and expense you will endure if you don’t drink more water?
I have seen my share of pilots, teachers, surgeons, nurses, and traveling salesman all increase water intake despite the time constraints of their occupations. The one thing they all do is make the time. I have worked with surgeons and surgical nurses before and it is true that they cannot leave the OR to use the bathroom during an 8 hour open heart surgery. Intermittent dehydration can be a real problem in this case. My clients who work in the OR do their best to drink for the rest of the day to try and make up for the loss. Sometimes there is really no choice. Thankfully this is the exception, not the rule.
Once you make up your mind that you do not want to suffer with the severe consequences that kidney stones bring to your life, you will find a way to incorporate more water into your daily routine. It is your choice, your commitment to your health that creates a one day at a time habit of drinking more water.
Under the usual conditions of life, 3 – 4 liters of fluids a day will provide 2.5 to 3 liters of urine volume, and this is enough. The average healthy adult bladder holds about 1/2 liter, so this means 7 – 9 bathroom trips in 24 hours.
The benefits of drinking plenty of water are endless. It gives you healthy skin and nails, fuels your muscles, helps your body absorb nutrients and flushes out toxins. You will be delighted to know that drinking water can also help you lose weight, too. Stay one step ahead of the weight loss game by simply increasing your water intake and knock a few extra pounds off the scale.
Drinking more water can help you lose weight in the following ways:
If you’re not use to drinking a lot of water don’t be overwhelmed by the numbers. You can drink way more than you think by just developing better habits and before you know it you’ll hit your daily intake amount without even thinking about it.
Posted on May 23, 2016 Sandria Washington
Image from: http://www.kicknfitkids.com/blog/
Simple tips for livening up your drinking water
Not everybody has a taste for water, but we all need it to ensure that our bodies continue functioning properly. If you want to drink more water, but aren't crazy about the taste (or lack thereof), here are some tips that can make it more enjoyable:
1. Add fresh fruit. Citrus fruits, such as lemons, limes, and oranges, are classic water enhancers, but other fruit flavors might also tempt your taste buds. Try crushing fresh raspberries or watermelon into your water, or adding strawberry slices. Cucumber and fresh mint are refreshing flavors as well — especially in summer.
2. Use juice. Any fruit juice can be a good base flavor for water, but tart juices, like cranberry, pomegranate, grape, and apple, are especially delicious. Go for juices that are all natural, with no added sugars. And remember: Fruits and their juices don't just taste good — they contain vitamins and antioxidants that can benefit your health too.
3. Make it bubbly. Many people prefer sparkling to still water. If plain old water isn't inspiring to you, try a naturally effervescent mineral water — which will give you the added benefit of minerals. Or try bubbly seltzer, a carbonated water. You can add fresh fruit or natural juice flavors to your seltzer, as suggested above, or look for naturally flavored seltzers at your local market. If you become a seltzer devotee, you might want to consider getting a seltzer maker for your home.
4. Get creative with ice. Some say that ice water tastes better than water served at room temperature. If that's so, flavored ice cubes may make an even better drink. Use some of the flavoring suggestions above and start experimenting with fresh fruit, mint, or cucumber ice cubes. Simply chop your additive of choice, add it to your ice cube tray along with water, then freeze. You may also consider juice, tea, or coffee cubes. If you want to be more creative, use ice cube trays that come in fun shapes, like stars, circles, or even fish.
5. Drink tea. Herbal, fruit, green, white, and red teas are generally considered to be better for you than black teas (or coffee, for that matter) because they contain little to no caffeine. And there are countless flavors of these teas to choose from. Start with the selection at your local market or health food store. If you're interested in pursuing more exotic flavors and sophisticated teas, start researching the vast array of specialty teas that come from all parts of the globe.
6. Try bouillons, broths, and consommés. If your palate leans toward the savory, you may pass on tea and start sipping one of these hot and savory liquids instead. Choose low-fat and low-sodium versions for maximum health benefits. Because soup is water-based, a cup of hot soup will count toward your daily fluid consumption.
7. Add fast flavor. If you're looking for a quick-and-easy flavor booster, you might also consider sugar-free drink mixes, and flavor cartridges that can be used with your faucet filter system.
By Jen Laskey
There are many summer activities that have us outside for extended periods. With warmer temperatures, we should consider the additional water our bodies loose. If you don’t replace the water you loose, you will become dehydrated. Signs of dehydration include:
· Dry, sticky mouth
· Sleepiness or tiredness
· Decreased urine output
· No wet diapers for 3 hours for infants
· Urine is darker than usual
· Few or no tears when crying
· Dry skin
· Dizziness or feeling lightheadedness
Children and older adults are especially at risk for becoming dehydrated due to the way their body responds to hot temperatures. It is important for everyone to prevent dehydration by drinking water throughout the day. Do not wait until symptoms appear to start drinking water.
It is difficult to recommend a specific amount of water you should drink every day because everyone is different. The best way to know you are drinking enough water is by making sure your urine is consistently colorless or light yellow.
Make it a habit to carry a bottle of water with you at all times. Find a way, such as setting an alarm on your phone, to remind you to drink your water regularly. Eating fruits, vegetables, and drinking milk are also healthy ways to get more water!
Mayo Clinic. (2014). Dehydration. Retrieved from http://www.mayoclinic.org/diseases-
Popkin, B. M., D’Anci, K. E., and Rosenberg, I. H. (2010). Water, hydration, and health.
For a long time, drinking water has been thought to help with weight loss.
In fact, 30–59% of US adults who try to lose weight increase their water intake.
Many studies show that drinking more water may benefit weight loss and maintenance.
This article explains how drinking water can help you lose weight.
Drinking Water Can Make You Burn More Calories
Most of the studies listed below looked at the effect of drinking one, 0.5 liter (17 oz) serving of water.
Drinking water increases the amount of calories you burn, which is known as resting energy expenditure.
In adults, resting energy expenditure has been shown to increase by 24–30% within 10 minutes of drinking water. This lasts at least 60 minutes.
Supporting this, one study of overweight and obese children found a 25% increase in resting energy expenditure after drinking cold water.
A study of overweight women examined the effects of increasing water intake to over 1 liter (34 oz) per day. They found that over a 12-month period, this resulted in an extra 2 kg (4.4 lbs) of weight loss.
Since these women didn’t make any lifestyle changes except to drink more water, these results are very impressive.
Additionally, both of these studies indicate that drinking 0.5 liters (17 oz) of water results in an extra 23 calories burned. On a yearly basis, that sums up to roughly 17,000 calories — or over 2 kg (4.4 lbs) of fat.
Several other studies have monitored overweight people who drank 1-1.5 liters (34–50 oz) of water daily for a few weeks. They found a significant reduction in weight, body mass index (BMI), waist circumference and body fat.
These results may be even more impressive when the water is cold. When you drink cold water, your body uses extra calories to warm the water up to body temperature.
Bottom Line: Drinking 0.5 liters (17 oz) of water may increase the amount of calories burned for at least an hour. Some studies show that this can lead to modest weight loss.
Drinking Water Before Meals Can Reduce Appetite
Some people claim that drinking water before a meal reduces appetite.
There actually seems to be some truth behind this, but almost exclusively in middle-aged and older adults.
Studies of older adults have shown that drinking water before each meal may increase weight loss by 2 kg (4.4 lbs) over a 12-week period.
In one study, middle-aged overweight and obese participants who drank water before each meal lost 44% more weight, compared to a group that did not drink more water.
Another study also showed that drinking water before breakfast reduced the amount of calories consumed during the meal by 13%.
Although this may be very beneficial for middle-aged and older people, studies of younger individuals have not shown the same impressive reduction in calorie intake.
Bottom Line: Drinking water before meals may reduce appetite in middle-aged and older individuals. This decreases calorie intake, leading to weight loss.
Drinking More Water is Linked to Reduced Calorie Intake and a Lower Risk of Weight Gain
Since water is naturally calorie-free, it is generally linked with reduced calorie intake.
This is mainly because you then drink water instead of other beverages, which are often high in calories and sugar.
Observational studies have shown that people who drink mostly water have up to a 9% (or 200 calories) lower calorie intake, on average.
Drinking water may also help prevent long-term weight gain. In general, the average person gains about 1.45 kg (3.2 lbs) every 4 years.
This amount may be reduced by:
A recent, school-based study aimed to reduce obesity rates by encouraging children to drink water. They installed water fountains in 17 schools and provided classroom lessons about water consumption for 2nd and 3rd graders.
After one school year, the risk of obesity had been reduced by a whopping 31% in the schools where water intake was increased.
Bottom Line: Drinking more water may lead to decreased calorie intake and reduce the risk of long-term weight gain and obesity, especially in children.
How Much Water Should You Drink?
Many health authorities recommend drinking eight, 8-oz glasses of water (about 2 liters) per day.
However, this number is completely random. As with so many things, water requirements depend entirely on the individual.
For example, people who sweat a lot or exercise regularly may need more water than those who are not very active.
Older people and breast-feeding mothers also need to monitor their water intake more closely.
Keep in mind that you also get water from many foods and beverages, such as coffee, tea, meat, fish, milk, and especially fruits and vegetables.
As a good rule of thumb, you should always drink water when you’re thirsty, and drink enough to quench your thirst.
If you find you have a headache, are in a bad mood, are constantly hungry or have trouble concentrating, then you may suffer from mild dehydration. Drinking more water may help fix this.
Based on the studies, drinking 1-2 liters of water per day should be sufficient to help with weight loss.
Here’s how much water you should drink, in different measurements:
Also, it is not recommended to drink too much water either, as it may cause water toxicity. This has even caused death in extreme cases, such as during water drinking contests.
Great Tips for Maintaining Healthy Nails
When nails lose the moisture, they need they naturally become weak and frail causing easily damaged nails. To avoid this, particularly in winter, it’s important to stay well hydrated and the best way to do so is to drink more water. Doctors recommend drink at least eight glasses of water or more to stay properly hydrated throughout the day.
Give your nails some breathing room and time by taking a break from nail polish and your regular manicures. Some nail polishes contain chemicals like acetone and formaldehyde that can erode your nails natural protein layer that helps to protect your nails. Applying polish too often can also cause nail discoloration, leaving behind an awful yellow tinge on your nails. Avoid any nail polish removers with acetone or formaldehyde as they are too harsh for nails and can cause nails to dry out, leaving them brittle and prone to breakage.
Instead, opt for acetate formula removers to clean off your polish and leave behind beautifully hydrated and fresh nails. Switching up this simple step in your beauty routine can save your nails for healthier, stronger nails in the long run. Acrylic nails can weaken your real nails. Although they look pretty, it’s best to refrain from getting them. You can look just as fabulous with your natural nails.
Buy some gorgeous nail polish, and learn to steady your hand so you can create designs. It won’t be long until you’ll forget all about your obsession with acrylic nails.
Drinking water is one great way to beat the heat in the warm, dry climates, and to keep you hydrated and prevent dry skin.
You probably have experienced dry skin at one point or another. Thankfully, treating dry skin isn't that difficult, and you can all start from within. You know how vital water is to diet and health, but drinking a lot of water can prevent and treat dry skin. Your skin protects your body from various toxins and diseases, as well as from the elements.
Drinking water is a great way to support your overall health and wellness. And while many doctors used to recommend drinking eight, eight-ounce glasses of water a day, this has been dismissed recently. According to the U.S. Department of Agriculture, Americans each drink 3.9 cups a water per day. You only need the water that is required of you to stay hydrated. More importantly, your water intake depends on your body type, overall health and other factors.
You may think it's hard to get enough water throughout the day, but there are many ways to make it easy. Keeping a glass or water bottle with you throughout the day will help you remember. Try keeping a timer on your watch or phone for every few hours to remind you. If you're suffering from dry skin, hydrating from the inside out is key for treating the problem and keeping it from coming back.
Unfortunately, drinking water alone will not rid you of dry skin and the issues that come along with it. You'll need to pair this with other remedies that treat your skin directly to receive the results you're looking for. But staying hydrated is always number one, and drinking water is the best way to do it.
Suffering from dry skin is not a walk in the park, but you can prevent and treat it. Following some simple steps and staying on top of the problem can help keep it at bay.
5 Benefits of Drinking Water During Exercise
The number of people in the United States with kidney stones has been increasing over the past 30 years. In fact, the number nearly doubled since 1994. Just as an observer in my health club, I never see anyone drinking water. It’s ironic that these exercise enthusiasts are sweating to attain good health yet not drinking enough water while exercising can ultimately give them kidney stones.
How You Lose Water
You lose several cups of water everyday through breathing alone. The lungs require humid air to work. The average adult loses about six cups of water a day through urination and during exercise up to four cups per hour. When these loses are added up, it’s easy to see why the body needs fluid replenishment.
Limited Water Intake Symptoms
Limited water intake can cause dry coughs, bronchitis, dry skin, acne, nose bleeds, urinary tract infections, constant sneezing, sinus pressure, and headaches and the above-mentioned kidney stones.
Listed below are the benefits of drinking water when you exercise.
Water with Lemon. Besides quenching your thirst after a workout, lemons have a high concentration of citrate which naturally inhibits kidney stone formation. If you can’t drink water, drink lemonade.
Metabolism Boost. Drinking cold water amps up your metabolism. Since your body has to work to warm up the water, you will be burning a few extra calories in the process.
Your Heart. If you are drinking enough water, your heart doesn’t have to work as hard to pump blood throughout your body.
Your Skin. If you allow your body to get dehydrated by not drinking enough water, fine lines and wrinkles deepen. Water flushes out impurities and improves circulation besides plumping the skin.
Digestion. Water helps pass waste in the body. If you are dehydrated, your body will absorb water meant for your colon and other areas of the body. This will leave your colon dry and make it difficult to pass waste.
Understanding why water is so beneficial to the body makes it a little easier to drink.
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