I've signed myself up to a lot of health and food websites, so i'm constantly receiving emails from them, some emails i skim and delete, others i read and keep, it's great to read stories and information about health, there is so much to learn, so much to take in, and when i see something worth reading i always make a note to post it up here for you guys :D
Stella has been away in Thailand for the last two weeks (i've missed her!) she's back on Wednesday :) She's been enjoying the food over there, and also attended a health retreat for a week i am so totally jealous! I am so overdue for a holiday its not funny! haha..
Anyway, here are some facts about 'water'. We should be drinking 1-2 litres per day, more if we're active, and if it's hot (e.g summer). I admit, i dont drink enough water (possibly a litre at work, another half a litre at the gym, and a glass at home) but i do choose water over soft drinks and fruit juices (these are laden with sugar and unnecessary calories).
I keep a 2 litre jug of filtered water by my desk at work and i drink a glass every hour or two, its a great reminder if you have access to it all day!
Enjoy the read (taken from http://biggestloserclub.com.au), and i hope you learn something from it :)
Water, the essential nutrient
Boost your health and weight loss, whatever the weather
Humble H2O is the most indispensible nutrient. In fact, we need more water every day than any other nutrient as it is the fluid in which all our vital bodily processes take place. Drinking plenty of water keeps us healthy, improves weight loss, helps us to focus and charges up our energy. And while we are aware of the dangers of not drinking enough in the heat of summer, it is just as important to stay hydrated when the days are a little chilly.
The benefits of drinking more water
As well as allowing our bodies to function properly, there are many health benefits associated with drinking water.
Water saves calories.
Replacing calorie-containing drinks with zero-calorie water automatically means big savings in your daily calorie balance.
Water reduces discomfort and protects your health
Water improves conditions like Irritable Bowel Syndrome (IBS) and protects against urinary tract infections, kidney stones, cystitis and other bladder infections – even cancers of the digestive tract. And don’t overlook the part it plays in reducing the discomfort of constipation.
Water reduces hunger and helps weight loss.
Dieters often mistake a sense of thirst as a sense of hunger, particularly if they are not in the habit of drinking regularly and are less aware of their need for fluids. When you feel an unexpected hunger pang, try having a glass of water first and waiting for 30 minutes. If hunger is still present, then have a healthy snack. By increasing your water consumption, you can reduce your cravings for treats and stay focused and energised because you are adequately hydrated.
Water with meals helps you feel fuller.
Water causes the fibre in foods to swell, activating the stretch receptors in the stomach lining and signalling a sense of fullness.
Water makes you look better.
The improved blood flow from drinking water benefits the quality of your skin, making you look more radiant and healthy. What’s more, it plumps out the cells at the base of each hair follicle, boosting the bounce and texture of your hair.
How the body uses water
Water makes up about two-thirds of the body and is found in all cells and the fluid that surrounds them. It supports many vital functions including:
Transporting nutrients around the body
Carrying away waste products
Participating in metabolic reactions
Acting as a lubricant and cushion around joints and inside the eyes and spinal cord, Protecting them from shock and damage
Maintaining blood volume
Regulating normal body temperature
How the body maintains an adequate fluid balance
The body works hard to control a delicate fluid balance by adjusting both fluid intake and excretion. The system that lets you know your fluid levels are falling is your thirst, which is activated by the hypothalamus. You can tell when you have had enough to drink by the stretch receptors in your stomach.
The problem with the thirst mechanism is that often it lags behind your physical need for hydration, so it pays to be aware of other signals. These include:
dark coloured urine (clear, light coloured urine indicates adequate hydration)
infrequent urination
feeling sluggish and tired
difficulty in focusing
When your body is even moderately low on water, your blood becomes thicker and your heart has to work harder to circulate it. This makes your brain less active, which explains why you have trouble concentrating. Furthermore, you don’t burn energy as efficiently as you would when you’re well hydrated, which is why you feel tired. Dehydration is a dangerous condition that results in weakness and exhaustion, and being slightly under-hydrated most of the time means you are not as perky and alert as you could be.
How much water should you drink?
Your individual need for water depends on varying factors like your level of physical activity, your diet, the general temperature and prevailing humidity levels. A good rule is to aim for 6 to 8 glasses per day, as indicated in your online diary. It is essential to drink extra during and after physical activity to replace losses from sweat and hard breathing, to regulate your core temperature and reduce fatigue.
If you find that you constantly feel thirsty, no matter how much water your drink, you should see a health professional as unquenchable thirst is one sign of diabetes.
Seasonal water requirements
In the cooler months we are less likely to notice our thirst, but it is every bit as important to stay hydrated in winter as it is in summer.
In the summer, we lose more water through sweating and we tend to feel thirstier. We’re more conscious of the need to stay hydrated in hot and humid conditions and big glasses of water and other cool drinks are refreshing. In the winter, on the other hand, we don’t always finish a workout drenched in sweat or get thirsty just by moving around. However, we still have to maintain a healthy fluid balance to prevent the harmful consequences of dehydration, so don’t wait until you feel thirsty to replenish fluid losses. At this time of year it’s as important as ever to fill up on the H2O at intervals throughout the day.
Tap v bottle
Tap water in Australia is assessed regularly, the quality is high and, of course, it’s free. But if you don’t like the taste, why not keep a filter jug in the fridge for a cheap and environmentally sustainable supply of clean-tasting water? Water filters remove hardness, chlorine, heavy metals like lead and copper and other organic impurities to improve the taste, smell and appearance of water. Make sure all parts stay clean and dry them thoroughly before refilling, as water jugs can be a breeding ground for germs. Replace filter cartridges regularly so your water is always fresh and pure.
Bottled water can be expensive, but small bottles are portable and convenient when you’re out and about (although there are increasing types of refillable bottles on the market worth investigating). Some brands are good sources of minerals like calcium and magnesium, but others can be high in sodium. Sparkling mineral water and soda water are fine, although not good choices if you have IBS or heartburn.
The main thing is to develop the habit of drinking plenty of water, so find what suits you best.
Water recommendations
The total water you drink each day includes not only drinking water but that in other beverages, such as milk and juice, even soft drinks. The lower the calories the better for weight loss, of course – and water has zero calories and no other additives, so it’s the dieter’s drink of choice.
Try herbal or fruit teas or green tea for extra variety. You can make your own infusions with mint leaves, lemon and ginger.
The milk in coffee or shakes like The Biggest Loser Club Meal Replacement Milk Drinks is a valuable source of extra nutrients as well as fluid.
Soups are another great way to boost your fluid intake, and especially welcome when it’s cold outside. Our recipe section includes many mouthwatering suggestions, like this hot and sour noodle soup with prawns.
If you have the urge for a soft drink or a juice, have a glass of water first to reinforce the water habit.
Fill a jug with water and place it where you can see it all day to remind yourself to have another glass.
Keep a bottle in the car or in your bag for top-ups when you’re on the go.
Make sure you enter your consumption of drinking water in your diary at least 4 times a week. Aim to tick off each glass – and even a few more.
