Water serves several purposes for your body:
- helps to flush toxins
- carries nutrients to our cells
- provides a moist environment for tissues
Your body naturally lets you know it needs water, by making you thirsty.
- 1% drop in water in your body creates thirst
- 5% drop causes significant reduction in muscle strength and endurance
- 10% drop causes blurred vision and delirium occurs
- 20% reduction can cause death.
Did that get your attention?
Dehydration occures because your body expells water by:
- respiration (breath it out)
- transpiration (sweat it out)
- urination (well you know)
Making sure you remain hydrated is critical for good health and should be part of your daily routine – just like eating.
How much water do I need to drink every day
There is no set amount that you must drink but it is generally recommended that ,on average, woman get about 2 quarts/liters per day and men get about 3 quarts/liters per day. This means for women about 9 glasses (8oz) and for men about 13 glasses (8oz) per day. Keep in mind that food can contain water and that counts. So the more food with water you eat, the less you have to drink.
Why do I need water when I get up
Since we continue to breath and sweat while we sleep, we dehydrate during sleep. Add to that whatever condition you were in when you went to sleep and you see why you can wake up with your mouth dry and feeling thirsty. Your body has expelled water as you sleep and it needs to be replaced.
Eat Clean recommends you start your day by drinking an 8 oz glass of water as soon as you wake. The easiest way to do this, is to put a glass of water next to your bed when you go to sleep. That way it will be ready when awake. You should drink another 8 oz. glass within about 10 – 15 minutes but before you eat your first meal of the day. Follow this by drinking water throughout the day.
A Daily Water Drinking Schedule looks like this:
- When you wake
- 10 – 15 minutes later
- During Breakfast
- During mid-morning snack
- During lunch
- During mid-afternoon lunch
- Before Dinner
- During evening snack
- Before you go to sleep
This totals 9 glasses.
Men need to add an extra glass before daily meals 2, 3, 4 and 5 or make your nine daily glasses a 12 ounce serving. Do what works best for you.
Make sure to drink extra water before, during and after your workouts as a workout will dehydrate you.
A good way to help drinking water is to either carry a water bottle or keep one in the car and at work. If you are already working out or are planning to add workouts to your lifestyle you will want a water bottle. It is easier to drink water, if you have it with you and you are not having to go get another glass. The best type of water bottle is a Stainless Steel Water Bottle or one that is BPA free, impact resistant, dishwasher safe.
REMEMBER Water means Water
Fruit juices, milk, sports drinks, energy drinks, cool aid, soda, diet sodas, sweetened water, alcohol, caffeinated drinks or any other non-water fluid– DO NOT COUNT –toward your water intake.
If weight lose is one of your goals, drinking water can reduce your appetite and help you eat less at meals. A great side-effect. Since you are already drinking two glasses of water before breakfast it is recommended that you drink water before lunch, dinner and evening snack as well as when actually eating those meals. That way you will get the benefit drinking water before a meal can provide.
Tap or Bottled Water
As long as you have a safe public water source there is no need to spend money on bottle water. If you are not sure about your public water, you can have it tested or Tap water improved by adding a filtering system.
Bottled water, in addition to being expensive, has been found to contain more bacteria than tap water. . There is also the issue of what type of plastic is used in the bottle, which are usually not BPA free.
You hav already paid for public water through taxes, you should explore it as your first option.
But I don’t like the taste of water
If there is an issue with the taste of water inn your area, you should definitely investigate the source and make sure that your water is safe. If it is safe and it is still not pleasant for you to drink water, try adding some fresh fruit to your water.
You can add slices of lemon, lime, mint or cucumber into your water. At home making a pitcher or other container at a time is the simple solution. Carrying water with you can help at work or away from home. Obviously this may be easier said than done so bottled water may be your only choice.
You could also try to carbonate your public water. Some people prefer carbonated water and it counts towards your daily water intake, provided you have not added . Drinking carbonated water offers the same benefits as drinking plain water. It keeps you hydrated. Read more here. Carbonation is not the issue with soda it is the other ingredients.
DO NOT add any flavor packets or other ingredients such as sugar, sugar substitutes, sodium or caffeine.
THESE DO NOT COUNT towards your water intake.
After a while you should fine that you prefer water over what you primarily drank before.
The most important thing is to take the first step, stick to it and drink water all day everyday.