Nutrition Nugget: Water
Bite-Size Reads for Your Health & Waistline
I’m sure we have all had days when we don’t know why we are moody, hungry, tired, and have a dull headache? Where our skin doesn’t feel moisturized or maybe you’re noticing adult acne? Surprisingly, these seemingly unrelated symptoms could all stem from the same source: you’re not drinking enough water!
Of course, we’ve all missed a few ounces here and there, which often leaves us with two questions:
1. How much do we really need to drink each day?
2. What are the consequences of not getting it all in?
Let’s tackle the first question. A common rule of thumb is to follow the “8 by 8” rule. This means drinking 8, 8 oz glasses of water every day, for a total of 64 ounces. Alternatively, some experts recommend drinking half of your body weight in ounces. For example, if you weigh 200 lbs, you would drink 100 ounces a day.
Whether your goal is 64 oz or 100 oz, how do we ensure we get it all in? Here are some simple ways to get your H20 fix every day!
My personal favorite is to drink through a straw or from a bottle. This way, we can carry it with us wherever we go and it is a constant visual to sip away. I also like that with a straw, I’m less likely to swallow air with my water making it easier for me to chug it down.
I have some clients who like to set an alarm to sound every hour. It’s their reminder to drink 8 ounces. We can use this same method when striving for a larger goal. Set the alarm more often and you’ll be drinking even more throughout the day!
If you aren’t a fan of the plain water taste, try tossing in some citrus fruits or cucumbers and see how you like it! This could be in your glass or in a pitcher you keep your fridge. The longer the fruit and/or cukes sit in the water, the stronger the infused flavor.
Now, for question two: what are the consequences of not getting enough water? Or really, what benefits can I expect if I focus on this?
By increasing our water intake, we can experience less fatigue, healthier looking and more moisturized skin, and proper digestion. Proper hydration also supports proper function of, and less strain on, important organs, a potential metabolic boost, relief of constipation, belly bloating, and the best part, added energy. Makes me wonder why this isn’t a bigger topic in the wellness world!
When water is discussed, it’s often around various “hacks” adding to the misconceptions and confusion in the wellness and weight loss world. One I’ve heard many times is that it’s better to drink cold water while others say they’ve heard it’s better to drink hot. Admittedly, some studies show that drinking cold water can burn a few extra calories as a result of the body’s extra energy expended to raise the temp of that water. Plus, the cold water may contribute to a drop in overall body temp causing the body to work, burning a few extra calories, to raise that temp again. Yet other studies show warm/hot water promotes weight loss because it’s ready for the body to use and it therefore quenches thirst, supplies our organs, etc. more quickly. While science shows evidence for both temperatures, let’s keep common sense at the forefront. Whichever temp helps you drink, is the right temp! The important part is to get it down the hatch.
Another question people ask me is whether coffee, tea, and soda can count towards their water goal for the day. The short answer is no. Sorry! Soda is strictly not going to improve your hydration through the day. The carbonation creates a situation in the body which makes it non-hydrating and, in excess, can create challenges elsewhere in the body (in particular in your bones as calcium is required to process the carbon dioxide of the carbonation). Therefore, I always advise my clients: for every soda they drink, drink that many more ounces of water. Coffee and tea can be added bonuses to your goal amount of liquid but it’s best not to use them in place of good, old-fashioned water.
Another one I bet we’ve all heard is water can make us feel full and then we eat less and lose weight. This is actually not completely true. Just because we are consuming more water, we still need to support the body with nutrition. The added water in our system can sometimes offer a short-term feeling of fullness. For many, identifying thirst from hunger is a challenge, which is why the drinking water when you’re hungry recommendation came to be. Nevertheless, remember to keep eating to give your body what it needs, along with hydration, and you will be set for success!
Finally, you might be wondering, is there a point where we can consume too much water. If you’re drinking more than 5–6 liters per day, which is around 170–200 ounces, you may be over-doing it. If this is the case, you may notice some reflux or other negative effects. Remember, to pay attention to how your body feels!
Overall, we are mostly under-drinking that agua. Choose a method that feels good for you and your body, set goals and remind yourself of the importance of drinking water. And who knows, you may find yourself looking better, feeling better and having more energy. Who would turn that down?! So gulp down this knowledge and drink a glass of water while you’re at it — we are in this together!
