Are you dieting? Trying to lose weight or maintain a normal weight? Are you drinking enough water? You might say that you drink 3 cups of coffee, 2 cans of soda pop, 2 beers or martinis, a glass of milk in a day and think you are getting enough water. You are not getting enough water. Read on.

The body is mostly water, between 60-75% water. Every one of the body systems depends on water. Here are some of the benefits of drinking water. Water carries nutrients and oxygen to the cells. It helps flush out bodily wastes from the cells, organs and colon. Drinking water helps relieve constipation and toxins from the body, it lubricates the joints, regulates body temperature, maintains healthy moist systems of the eyes, ears, nose, mouth, lungs, intestinal track and skin. Drinking enough water helps us to think clearly as it helps us lose weight.

The body loses water through breathing, sweat, urination, and bowel movements. That does not include the water the body needs for metabolism and regular workings of all the systems.

The body needs a minimum of eight 8 ounce glasses of water a day. That is 64 ounces or a half a gallon. Another way to figure out what you need for water intake, is take you weight in pounds (150 pounds), divide by 2 for the ounces you need to drink in a day (75 ounces). Or, and other way to tell if you are drinking enough water is to look at your urine. Your urine should be a very pale yellow color.
 
Certain groups of people need more water. Pregnant and nursing moms need more water to support their increase physiological needs for the baby. Children need more water to support their all their physical activities and growing. The elderly need water. Thirst decreases as you grow older, but not your need for water. The elderly need to be reminded to drink. Overweight people need more water to support the higher metabolic needs of a heavier body. Exercisers need water before, during and after exercise.

There are some common diseases that indicate the need for more water. They include high blood pressure, circulation disorders, kidney stones, joint disease, indigestion, water retention, constipation and being overweight.

Some of the signs and symptoms of being dehydrated (not enough water) are fatigue, anxiety, irritability, depression, cravings, and headaches.

The body needs plain water. The caffeine in coffee, tea and sodas act as a diuretic. It take more water out of your body than what you drank in the beverage. Soda has a lot of calories that you do not need. If you have a lot of additives to your coffee, tea, latte you also add empty calories.

Here are some tips to get enough water in your diet. Make it a priority to drink water. So if you want that cup of joe, drink a cup of water first. If you do not like the taste of water, you  might like colder water. Or you can add a slice of lemon or lime to your glass. I also like a drop of lemon, orange, tangerine, or grapefruit therapeutic essential oil to my water for flavoring. Carry water with you, so that you have something to drink.  Set up a schedule or reminder to drink water every hour. If it make you get up to go to the water cooler, great. You get some exercise and get to stretch your legs at the same time. What a deal.

Here is how I get enough water every day. I drink a 12 ounce glass of water on rising, before I go to bed and one during the night. Yes I get up to go to the bathroom, I drink water on the way back to bed and I do not stay awake. That is 36 ounces. I have a 20 ounce water bottle that sits on my desk. I drink that and I fill it before I hit the road to see patients. That is another 40 ounces. I have a 16 ounce water bottle that I put in a drop of peppermint essential oil. This clears my mind and is a great pick-me-up mid afternoon. This practice gives me about 92 ounces of water a day. I also have at least two 12 ounce glasses of water during the evening. I do get a cup of coffee in after a glass of water in the morning. I also may have a cup of herbal tea at night, particularly in the winter.

Drinking enough water is vital in losing weight, and maintain health.  So drink up.

Would you like a free report that includes tips for weight loss, some very interesting food facts and more? Click here. It is yours. Here’s to a new healthy you, one healthy choice at a time.

Blessings,

Mary Pat

Mary Pat FitzGibbons RN MS