Water is life, and clean water is health. –
Audrey Hepburn
Well, Ms. Hepburn was certainly right.
Water is an important element for so many
different reasons. Let’s start with us: we’re made up of about 50-75% water
depending on body composition. Water is responsible for a multitude of
different body functions – regulating body temperature, carrying oxygen and
nutrients to the cells, dissolving minerals and nutrients, aiding digestion,
protecting body organs and tissues, lubricating joints, among others.
Oh, and it increases metabolism. Just in case
you wanted to know if aqua can help lose some stubborn pounds – the answer is a
resounding “YES!”
According to a study published in the Journal
of Clinical Endocrinology and Metabolism, drinking 17 ounces of water increases
metabolic rate by 30% in healthy men and women. The maximum effect was reached
30-40 minutes after the subjects drank.
Let’s look at another study that highlights
water’s weight loss properties. Researchers from the University of Birmingham
in the United Kingdom conducted a 12-week experiment in which 84 obese adults
was given basic weight loss advice and assigned to one of two groups. The first
group was instructed to drink about 16 ounces of water a half an hour before
their meals, while the second group asked to quickly imagine their stomachs
full before each meal. At its conclusion, the experiment revealed that the
first group loss three pounds more than the second.
This is much-welcomed news to those who have
a desire to lose a few pounds (dang near everyone), but we should be drinking
an adequate amount of water – from six to ten cups daily – regardless. Before
we delve further into the relationship between water intake and weight loss,
let’s briefly list H2O’s other health benefits:
–
Helps keep us alert
– Prevents headaches
– Boosts cognitive abilities
– Protects our heart
If you are indeed among the multitudes that
is seeking to lose a few pounds, proper hydration needs to be a key factor.
Aside from nourishing the body before, during and after any physical activity,
we should be tracking our water intake throughout the day. This is very
important, as the proper amount of water consumption can assure our metabolism
is operating at capacity while suppressing the desire to overeat.
We’re going to provide the formula for
calculating optimal water intake as well as a basic, numerical breakdown to
serve as a quick point of reference.
Please note: it’s not necessary to be
exacting in your water intake. Simply be as accurate as possible within reason.
Although, if you feel better busting out the water beaker, feel free! Measuring
cups could be beneficial, however.
FIRST, HERE ARE THE FORMULA STEPS AND A QUICK
EXPLANATION ON WHY YOU NEED THIS MUCH WATER TO EFFECTIVELY LOSE WEIGHT:
STEP 01: GET YOUR WEIGHT
Obviously, it’s important to have an accurate
number depicting weight in determining optimal water consumption. This is
necessary since, as the pounds or kilograms increase, water intake will
increase accordingly.
If the numbers on the scale show a decimal,
round down if it is a .4 or lower; round up if it is a .5 or higher. If using
an analog scale, get the most accurate reading possible
(Example: 200.4 pounds = 200 pounds. 200.5 is
rounded to 201, etc.)
STEP 02: DIVIDE YOUR WEIGHT IN HALF
If this number includes a decimal, simply
round up. The resulting number is our required water intake in ounces.
(Example: 201 pounds/ 2= 100.5, which is
rounded to 101 ounces.)
STEP 03: DETERMINE ACTIVITY LEVEL
The level to which we physically exert
ourselves has a direct correlation with our water intake. As we exercise or
perform anything strenuous, our bodies will naturally expel water, which means
this must be compensated for.
For every 30 minutes of exercise add 16
ounces.
STEP 04: CALCULATE WATER INTAKE
Simply add the numbers derived in steps 2 and
3.
Here’s an example of what the resulting
calculation should look like:
01: Weight: 201 pounds
02: 201/2 = 101 ounces (rounded)
03: 30 minutes of exercise daily = 16 ounces
04: 101 ounces + 16 ounces = 117 ounces (or about
10 12-ounce glasses of water)
Here are a couple helpful pointers to help
achieve our water intake:
01. Drink two 8 ounce cups of water before
every meal. This adds up to 48 ounces.
02. When getting up in the morning and before
going to bed, drink one 16 ounce glass to get another 32 ounces.
(Side note: if having to get up in the middle
of the night to use the bathroom is a concern, drink this additional serving in
the morning instead.)
In simply following these two tips, we’ll get 80 ounces of our water
intake. This should make it much simpler to reach our daily goal!
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