When it’s hot, we know we should drink water…..but, what does water really do for you?
The human body is comprised of around 60% water. Water is essential for your health. Here’s how much to drink and why.
what does water do for us?
- Water helps regulate body temperature and avoid dehydration. We lose water through sweat during exercise and when it’s hot outside. Your sweat helps keep you cool.
- Water lubricates, protecting your joints, tissues and spinal cord.
- Water helps excrete toxins. Water intake ensures a healthy stool and avoidance of constipation. You need water, magnesium and lots of fiber for good hearty poops.
- Our kidneys filter out waste through urination and work more efficiently with adequate water.
- Drinking lots of water during exercise is HUGE! Good hydration affects your strength, power and endurance.
- Water aids in digestion. Research confirms that drinking water while eating WILL help your body break down the food you eat more easily, aiding digestion and nutrient absorption. Water helps dissolve vitamins, minerals and other nutrients from food and helps deliver them to the rest of the body.
- Water boosts metabolism by 30%, can assist in weight loss, and boosts energy. Studies confirmed 17 ounces of water raised metabolism in subjects 30% and lasted over an hour. Increased metabolism boosts energy levels.
- Water improves circulation because water carries nutrients as well as oxygen to the entire body.
- Being well hydrated helps your brain. Lack of water can negatively impact your focus, alertness and short-term memory.
- Water improves mood. Not enough water has been shown to result in fatigue, increased confusion and higher levels of anxiety.
- Water is an anti-aging wonder. Adequate water helps keep your skin hydrated and promotes collagen production, which reduces fine lines.
- Water improves sleep. Water is needed for the production of melatonin, the hormone that guides sleep cycles.
how much should you drink?
Suggested minimum water intake is 1/2 ounce per pound of body weight per day. For example, a 120-pound person should drink at least 60 ounces of water everyday. (In Colorado’s arid climate you could bump this up by 20%, especially if you workout.)
how to reach your goal
- Carry a water bottle with you wherever you go. This way you can drink whenever the need strikes.
- Keep track of your intake. Aim to take in optimum amounts every day. Consistency is key.
- Pace yourself to approach half of your recommended consumption by midday. You can always finish about an hour before you plan to sleep.
- Add a boost of deliciousness. Flavor your water with cucumber, lemon, lime or orange, sliced strawberries or a handful of blueberries. Add mint and/or basil for some pizazz.
- Eat your water. Some water-rich foods include cucumber (96% water), tomato (95%), spinach (93%), watermelon (92%), strawberries, grapefruit and cantaloupe (90%), pineapple, cranberry, orange and raspberry (87%).
If you have any further questions about water or food, please reach out to us! We have targeted and custom diet change programs to help you meet your health and wellness goals—and water is ALWAYS a piece of that puzzle.
Hi! I’m Robin, the founder of Healthy Nest Nutrition. I am a board-certified holistic nutritionist in Denver, Colorado. My passion is helping people find the right diet for their bodies and then showing them how to make healthy nutrition doable and delicious!