Hydration is a key player in digestion, fat loss, and general health.
But how much do you actually need to drink?
Find out whether you’re way off or hitting the mark.
Did you know that around 70% of the human body is water?
Now consider how much thought you give to drinking water (let alone drinking enough).
No wonder your body and brain sometimes feel like they’re struggling.
In this blog post I’ll discuss the various functions in the body that rely on water, and then delve into your optimal water intake (with some handy hints for getting it right!)
Water And The Human Body
Every cell and organ in the body needs water, and we won’t survive for long without it.
It’s obvious how important water is for the blood and saliva. But what about the rest of it?
-Brain And Heart – 73% Water
-Lungs – 83% Water
-Skin – 64% Water
-Muscles And Kidneys – 79% Water
-Bones – 31% Water
Water helps form cells and carries carbohydrates and proteins through the bloodstream.
It helps our body remove waste and regulate its internal temperature.
Water also forms a shock-absorbing layer for the brain and spinal cord and keeps our joints lubricated.
It even helps us digest food, regulates our appetite, and helps us lose weight. (1)
How Does Water Help With Fat Loss?
1.) Appetite Control
Drinking water helps our bodies make sense of hunger and appetite cues, so we are less likely to overeat.
It also helps us feel fuller (this is true both for drinking water and for eating water-dense foods like vegetables). Studies show that people who drink enough water consumer fewer calories. (2)
2.) Burns Fat
Water plays a key role in lipolysis – the body’s fat-burning process.
The body needs water to physically break down fat in order to metabolise it.
3.) Metabolic Rate
Drinking water can even impact the number of calories your body burns at rest and may account for an increase of 25% for an hour or so.
Combined with water’s impact on appetite control and digestion, it’s clear to see how water can lead to better fat loss outcomes. (3)
4.) Better Digestion
Drinking enough water definitely helps your body digest food, moving it along the digestive tract so nutrients are absorbed and you suffer less bloat and discomfort.
How Much Water Should You Drink?
Clients often ask me for a water intake target for the day. I use the guidance of a famous practitioner called Paul Chek, who gives the following calculation:
– Your bodyweight in kg x 0.033
For example, a 60kg person should drink 2 litres of water a day, and an 80kg person should drink 2.6 litres.
Do the calculation for your bodyweight.
Are you drinking enough?
In an ideal world, your water intake would solely come from pure, filtered water. But I’m a realist.
Any non-caffeinated, sugar-free liquid is better than nothing.
So please aim to get as much of your intake from water, but don’t worry if you want to get some of it from fruit tea, herbal tea, or sugar-free squash.
7 Ways To Drink More Water
1.) Start Early
Get ahead of your water intake for the day by starting with a big glass of water or herbal tea.
Drink this before you start your day.
2.) Keep Water With You
Always have water with you – in your bag, on your desk, in the car.
If it’s there, you’re more likely to drink it.
3.) Track Your Intake
Keep a mental note of how much water you drink.
Use a sports bottle or refillable bottle, and check how much your favourite drinking glass holds (you only need to do it once).
4.) Make Smart Swaps
Be mindful of what you drink currently.
Can you swap coffee for herbal tea?
Or fizzy pop for fizzy water?
Are you stuck in habits without really enjoying them?
Small swaps soon add up.
5.) Listen To Your Thirst
As soon as you feel the urge to drink, have some water.
Don’t ignore your body’s signals.
6.) Make It Appealing
Lots of people don’t really enjoy plain water.
Make it more appealing by infusing a jug of water with fruit, citrus, or fresh herbs. Or add a squeeze of lemon and lime.
Even adding ice cubes can be a game-changer.
7.) High-Water Content Foods
These don’t really count towards your drinking water goal, but they definitely count towards healthy eating.
Eat more foods that are high in water, like vegetables and salad vegetables.
They are low in calories, high in fibre, and introduce a bit more hydration to your day!
If you need any help making changes in your life, get in touch today!
‘The number one rated Personal Trainer In Henley and Oxfordshire’
Links to studies mentioned in today’s blog: