A surprising number of people don't drink enough water each day, even though the risks associated with dehydration are serious. And, for people working towards their goal weight, or trying to maintain a healthy lifestyle, even a small amount of dehydration has shown a drastic drop in metabolism.
Water truly is the key to a healthy body. A surprising number of people don't drink enough water each day, even though the risks associated with dehydration are serious.
Insufficient hydration causes:
Clumsiness and confusion
Lethargy and dizziness
Increased heart rate and blood pressure
Heat stroke, blackouts and potentially death
And, for people working towards their goal weight, or trying to maintain a healthy lifestyle, even a small amount of dehydration has shown a drastic drop in metabolism. Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.
Water also plays an essential role in diet and weight loss. While our bodies are generally marvels of mechanics and engineering, there are still glitches in the system. One of those glitches is that our bodies are pretty bad at differentiating hunger from thirst. As a result, we may misinterpret those midafternoon pangs for hunger and grab a snack, when what we really need is a tall glass of water.
Drinking water before meals is actually an effective weight management technique. Because of our body's inability to distinguish hunger from thirst, we're prone to eat more during our regular meals than we would if we weren't thirsty.
Water Can Help Control Calories. For years, dieters have been drinking lots of water as a weight loss strategy. While water doesn't have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help.
"What works with weight loss is if you choose water or a non-caloric beverage over a caloric beverage and/or eat a diet higher in water-rich foods that are healthier, more filling, and help you trim calorie intake," says Penn State researcher Barbara Rolls, PhD, author of The Volumetrics Weight Control Plan.
Food with high water content tends to look larger, its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.
Cells that don't maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue.
Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss. But don't expect over-hydration to erase wrinkles or fine lines, says Atlanta dermatologist Kenneth Ellner, MD.
"Dehydration makes your skin look more dry and wrinkled, which can be improved with proper hydration," he says. "But once you are adequately hydrated, the kidneys take over and excrete excess fluids."
You can also help "lock" moisture into your skin by using moisturizer, which creates a physical barrier to keep moisture in.
To ensure you're getting enough water in your diet to enjoy the summer months while also maximizing your chances of weight loss success, consider these steps:
Drink actual water. Flavored water is still water, but you'll also have to take into account the added sugar and calories that make your water taste like strawberries. If you prefer some flavor to your beverages, consider adding strawberries, cucumbers or lemon to your water.
Drink a glass of water before meals. In 2010, a Virginia Tech study found that people who drank 2 glasses of water before meals ate 75 fewer calories than those who didn't, which shakes out to about 14 pounds a year.
Fruits and vegetables are your friend! Fruits and vegetables are almost entirely water, so if you want a little substance with your hydration, fruit and veggies are the way to go. It's important not to go overboard. Drinking too much water immediately before meals can deplete the acids in your stomach, negatively affecting digestion.