Hydration for Weight Loss, Anti Aging and Energy
Author: Margot Rutigliano
One of the most important lessons to learn is how important water is to one’s body. How critical is water to the body? Would you use a car without fuel? The adult body is made up of 70 percent water; 85 percent of the blood, 75 percent of muscle, and 22 percent of bone in the body is water (MayoClinic). This makes the importance of staying hydrated crucial, as the body uses water to perform properly all day long, especially during exercise. The body’s sources of water are from food (1/3) and from liquid (2/3). Water output occurs through urination (1.5 – 2 quarts/day), defecation (4 – 8 oz/day), breathing (10 – 12 oz/day), and sweating (>1 quart/hr during exercise, depending on intensity and duration).
Dehydration causes fatigue and decreased effort during workouts, hindering results. This is one of the biggest reasons it is so important to stay hydrated daily but also while working out. At 2 percent dehydration, the body loses 20 percent of its output. One may feel as though he/she is putting in maximum effort, but to someone else watching, it will only be seen as 80 percent effort. In the first stage of dehydration, water is taken from the skin and muscles, thus one stops sweating. The second stage is when water is taken from the blood, causing the heart to beat faster to pump the thicker blood around the body. In the third stage, the most severe, the gut shuts down, digestion cannot occur and one’s metabolism is significantly slowed.
Besides the aforementioned stages, dehydration causes the body to hold on to water, water retention, in order to have enough water to carry out the necessary functions. When water is consumed, it is used in the digestion process to breakdown food, and then it carries nutrients and oxygen into cells throughout the body. In addition, water is utilized in the kidneys where it is used to flush out the toxins and remove waste in the body so constipation does not occur. The buildup of these toxins is the main reason why dehydration causes a decrease in energy. Decreased energy will lead to decreased results overall, another reason to remain properly hydrated.
To increase your energy and defy the anti-aging process, staying properly hydrated should be a priority. One of the ways water helps keep the body young is by acting as a cushion for the joints, keeping them supple and well lubricated. Additionally without water, toxins are deposited underneath the skin which allows for the quicker formation of creases in the skin, wrinkles. A loss of elasticity and collagen also result giving the appearance of aged and dried out skin. With adequate hydration, a consistent supply of oxygen is delivered to the cells allowing for cell regeneration and the formation of collagen and elastin. Younger looking skin will form, without fine lines and wrinkles.
Along with the anti-aging process, water also plays a significant part in the weight loss process, as a certain amount is necessary to keep the body functioning properly, including keeping the metabolism in high gear. During exercise including sessions, water helps to regulate body temperature; a lack of water causes headaches and heat exhaustion. This decreases your intensity and ability to burn calories at the higher rate that occurs during exercise. Besides increasing the rate of burning calories, water can reduce the number of calories being consumed. This is done by suppressing the appetite; the signal for thirst is often confused for hunger, thus drinking water before a meal will help to prevent over eating. Just as it is important to keep the oil in a car at the proper level, it is vital to keep the body hydrated with the right amount of water all day long.
To stay properly hydrated, a baseline is to drink 1oz of water per 2.2 pounds of bodyweight throughout the day. One should always drink on a schedule, not by thirst. Drinking 4-6oz of water that is cool in temperature every 10 minutes is a schedule that will allow the body to stay hydrated. Drinking an excessive amount of water at a time overloads the body’s cells so all of the water cannot be used, instead it is flushed out of the body through urination, and one has to use the bathroom constantly. Staying hydrated by drinking water throughout the day will ensure one can put maximum effort into exercising, and reap the benefits of faster results with less injury.
About the Author
Margot Rutigliano a freelance writer as well as the owner of Vita Vie Retreat. She has been a fitness trainer, wellness coach and healthy living adviser since 1999. Vita Vie Retreat is a fitness retreat offering healthy lifestyle transformation programs for men and women of all ages and fitness levels. For more information or to contact Ms. Rutigliano, please visit http://www.bvretreat.com.