Did you know that your body is made up of about 55-60% water?
Water is involved in every process in the human body! If you’re not drinking enough, you may not be giving your body the fuel it needs to keep your digestion moving, your brain focused, your skin supple, and your energy up.
Water and your weight
Water plays an important role in weight management as well. Drinking an adequate amount of water has been shown to cause a mild increase in metabolism so you burn more calories throughout the day. In addition, staying well hydrated will keep your hunger cues in check.
It’s quite easy to mistake thirst for hunger when you’re not well hydrated. Try experimenting with this. If you feel hungry, but it’s not mealtime, drink a glass of water, wait 10-15 minutes, and reassess your hunger. If you still feel hungry, you’re probably experiencing true physical hunger; if your hunger subsides you may be thirsty. Try drinking a more water and see if that does the trick.
Water requirements
You may be familiar with the general recommendation to drink 8 – 10 cups/day. However, this is not actually based on science. In fact, it is difficult to estimate an exact amount of water needed for an individual. Water requirements vary depending on age, gender, body size, health status, and physical activity levels. Numerous environmental factors, such as the temperature, also influence water needs.
Thirst can be used as a general guideline for most individuals. In other words, if you are thirsty, drink. If you’re not thirsty, don’t force yourself to drink simply because you believe it to be a healthy practice.
Also, pay attention to the color of your urine; ideally it should be pale yellow. Dark yellow urine is a good indicator that you may need more water. You want your urine to look like lemonade, not apple juice. Note: some foods (beets, blackberries, and rhubarb), vitamin supplements, and medications can turn your urine orange or red.
Flavor-Infused Water
If you’re not a fan of water, you can liven it up by infusing flavors. It’s easy to make your own flavor-infused water. Choose ingredients you enjoy and don’t be afraid to try some new ones. Experiment and have fun!
To get you started, here are several options that you can mix and match.
Fruit
- Citrus | grapefruit, orange, tangerine, clementine, lemon, lime
- Berries | strawberries, raspberries, blueberries, blackberries, cherries
- Tropical | pear, pomegranate, kiwi, mango, pineapple
- Melons | honeydew, cantaloupe, watermelon
- Other | apples, grapes, plums, peaches, nectarines
Vegetables
- Cucumbers, carrots, celery, peppers (hot or sweet)
Herbs
- mint, sage, rosemary, basil, cilantro, thyme, lavender
Spices
- ginger, cinnamon stick (ground cinnamon will float), black pepper
Water
- filtered water, plain sparkling water
THESE ARE FEW OF MY FAVORITE COMBINATIONS…
cherries + lime + mint
cucumber + orange + mint or basil
lemon + orange + ginger
carrots + pomegranate + sage
raspberries + lime
strawberries + grapefruit + mint
HERE’S HOW YOU DO IT…
Step 1. Add the fruits and/or vegetables to a glass jar or bottle. Slightly mash the fruits and/or vegetables with a wooden spoon to “juice” them. *Note: peel the skins from citrus fruits to avoid a bitter taste.
Step 2. Bruise the leaves of the herbs and/or spices by gently rubbing. This helps release the natural extracts and oils from them. Add them to the jar or bottle.
Step 3. Add either sparkling water or plain filtered water and drink up! These can be stored in the fridge for up to three days.
Staying well hydrated is one of many positive lifestyle habits that can lead you to achieving optimal health and your personal best weight.
