Do we need to remind you about the importance of Water in your Diet?
By now we all should know how essential water is to our daily survival, but be honest… Are you having enough Water? Truthfully.. Most of us forget! We definitely can all do with a reminder of the importance of drinking enough water!
Water is involved in every bodily function from digestion and circulation through to the control of body temperature and the excretion of waste products. The water in our bodies is continually being used or lost from the body. If you want your body to function at its optimal level, it is essential that you have enough water every day.
How much is enough?
Health authorities commonly recommend eight 8-ounce glasses (cup size), which equals about 2 liters, or half a gallon. This is called the 8×8 rule and is very easy to remember. However, some health gurus believe that you need to sip on water constantly throughout the day, even when you’re not thirsty. As with most things, this depends on the individual. Many factors (both internal and external ie level of activity, weather, breastfeeding, illness etc) ultimately affect your need for water.
How Much water is Safe?
Generally up to 3 liters per day is considered OK, but drinking too much can disrupt your body’s electrolyte balance, leading to hyponatremia, or low levels of sodium in your blood. Always listen to your body! Also, do not try have your whole day’s water allowance in one go! Although your kidneys can excrete up to 20–28 liters (4.5–6 gallons) of water per day, they can only process 800–1,000 ml (27–34 ounces) of water per hour.
For this reason, it’s important to spread your water intake throughout the day rather than drink it all in a single sitting. Additionally, be sure to listen to your body and adjust your water intake accordingly if you’re feeling unwell.
How can water help your Weightloss efforts?
Drink cold water:
It may be beneficial to drink cold water because your body will need to expend more calories to heat the water to body temperature.
Drink water before meals:
Drinking water about a half hour before meals can also reduce the number of calories you end up consuming, especially in older individuals.
But the best reason to immediately go drink a glass of water?…According to two studies, drinking 17 ounces (500 ml) of water can temporarily boost metabolism by 24–30%!!
Add more flavour:
If you are one of those people who struggle to drink plain water, try making it more interesting. Add more flavour to your water, by adding in a few other ingredients. A slice of lemon (from your fruit allowance) can add some taste to your water, and a few squeezes of lemon juice can make for a satisfying drink to replace other cold drinks. A few fresh mint leaves or a sprinkle of turmeric are also delicious and healthy ways to spice up a glass of lemon water. Many people prefer to start their day with a refreshing glass of lemon water, but it can be enjoyed at any time of day. It can also be consumed hot, like tea, or with a few ice cubes added for a cool and invigorating drink. (For more ideas, buy the TLC-Sides and More recipe – it has lots of delicious drink ideas: https://tlcforwellbeing.com/product/the-tlc-sides-more-recipe-book/
Despite claims that lemon water has greater benefits when consumed at certain temperatures, there is little evidence to support that it makes a difference. So have it hot or cold, whichever way you prefer it.
Go on, have a nice glass of water right now!