5 Major Functions that Water Aids in
- In the blood, water transports oxygen, glucose, and fats to working muscles and carries away metabolic by-products such as carbon dioxide and lactic acid.
- Water helps urine eliminate metabolic waste products.
- Water aids saliva and gastric secretions, which helps digest food.
- It lubricates joints and cushions organs throughout the body.
- In sweat, it dissipates heat through the skin.
Did you know that your body will retain less water if intake is sufficient?
How can water help weight loss?
- When water takes place of sugary beverages or juice, it results in a reduction of total calorie intake.
- Drinking a glass of water before meals and snacks can help an individual feel full and consume fewer calories.
- Maintaining sufficient amounts of water can help the body to function more efficiently, especially in the areas of maintaining ideal body temperature during exercise and increasing fat utilization.
- Its common to mistake thirst for hunger. Click here for my recent post: are you hungry or thirsty
- Drinking water helps decrease the desire for other sugary, high calorie drinks.
What type of Water is Best?
Water that does not contain sugar or artificial sweeteners is best. Excessive consumption of artificial sweeteners can stimulate hunger. When that happens, it can derail your health goals and eating plans as a result.
How Much Water is Enough?
Making changes gradually can help reduce the daunting affects and help contribute to permanent success. Start making small increases. See what works for you. A doctor or registered dietitian can help you determine the amount of water that is right for you. I have included a quote from the Mayo Clinic’s website below as a reference.
How much water do you need?
Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.www.Mayoclinic.org
So how much fluid does the average, healthy adult living in a temperate climate need? The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
About 15.5 cups (3.7 liters) of fluids for men
About 11.5 cups (2.7 liters) of fluids a day for women
These recommendations cover fluids from water, other beverages and food. About 20 percent of daily fluid intake usually comes from food and the rest from drinks.
What about the advice to drink 8 glasses a day?
You’ve probably heard the advice, “Drink eight 8-ounce glasses of water a day.” That’s easy to remember, and it’s a reasonable goal.
Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than eight glasses a day might be enough. But other people might need more.
Factors that influence water needs
You might need to modify your total fluid intake based on several factors:
Exercise. If you do any activity that makes you sweat, you need to drink extra water to cover the fluid loss. It’s important to drink water before, during and after a workout. If exercise is intense and lasts more than an hour, a sports drink can replace minerals in your blood (electrolytes) lost through sweat.
Environment. Hot or humid weather can make you sweat and requires additional fluid intake. Dehydration also can occur at high altitudes.
Overall health. Your body loses fluids when you have a fever, vomiting or diarrhea. Drink more water or follow a doctor’s recommendation to drink oral rehydration solutions. Other conditions that might require increased fluid intake include bladder infections and urinary tract stones.
Pregnancy or breast-feeding. Women who are pregnant or breast-feeding need additional fluids to stay hydrated. The Office on Women’s Health recommends that pregnant women drink about 10 cups (2.4 liters) of fluids daily and women who breast-feed consume about 13 cups (3.1 liters) of fluids a day.
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Magnesium Boosts Vitamin D
Do you believe you are getting enough vitamin D in your daily nutrition? Did you know if your diet lacks magnesium, you won’t get the full benefit of vitamin D?
Before you start buying supplements, see a physician and ask for a vitamin panel, blood work report. I have had many fitness clients over the years that suffered unusual symptoms during regular exercise. Most symptoms were directly contributed to the lack of certain vitamins and minerals. Always get the facts before self medicating to avoid toxic overloads which can result in other health concerns.
According to Webmd.com
If you shun the sun, suffer from milk allergies, or adhere to a strict vegan diet, you may be at risk for vitamin D deficiency. Known as the sunshine vitamin, vitamin D is produced by the body in response to skin being exposed to sunlight. It also occurs naturally in a few foods–including some fish, fish liver oils, and egg yolks–and in fortified dairy and grain productsWebmd
for full article click here.
Study Published in the Journal of the American Osteopathic Association
The study found that vitamin D is not properly metabolized when magnesium levels are low.
Nutrients usually act in a coordinated manner in the body. Intestinal absorption and subsequent metabolism of a particular nutrient, to a certain extent, is dependent on the availability of other nutrients. Magnesium and vitamin D are 2 essential nutrients that are necessary for the physiologic functions of various organs. Magnesium assists in the activation of vitamin D, which helps regulate calcium and phosphate homeostasis to influence the growth and maintenance of bones. All of the enzymes that metabolize vitamin D seem to require magnesium, which acts as a cofactor in the enzymatic reactions in the liver and kidneys. Deficiency in either of these nutrients is reported to be associated with various disorders, such as skeletal deformities, cardiovascular diseases, and metabolic syndrome. …The Journal of the American Osteopathic Association
for full study and report, click here.
Again, please have proper blood work performed and evaluated before starting any supplement program. If you have high potassium concerns, taking magnesium can result in elevated potassium levels.
Foods high in magnesium
- whole grains
- leafy greens
- dark chocolate
Perfect example on how to overthink and miss the obvious.
One of my dear clients shared this story with me that proved to be a great example of overthinking, which, in turn, causes missing the obvious at hand. Thank you Ken!
Sherlock Holmes and Dr. Watson decide to go on a camping trip. After dinner and a bottle of wine, they lay down for the night, and go to sleep.
Some hours later, Holmes awoke and nudged his faithful friend.
“Watson, look up at the sky and tell me what you see.”
Watson replied, “I see millions of stars.”
“What does that tell you?”
Watson pondered for a minute.
“Astronomically, it tells me that there are millions of galaxies and potentially billions of planets.”
“Astrologically, I observe that Saturn is in Leo.”
“Horologic-ally, I deduce that the time is approximately a quarter past three.”
“Theologically, I can see that God is all powerful and that we are small and insignificant.”
“Meteorologic-ally, I suspect that we will have a beautiful day tomorrow.”
“What does it tell you, Holmes?”
Holmes was silent for a minute, then spoke: “Watson, you idiot. Someone has stolen our tent!”