How Much Water When Dieting

How Much Water When You Are On A Diet

How Much Water Do You Need? Water is essential, especially if you are trying to lose weight or on a diet. Here are some easy ways to meet your daily requirement.

Water Is Essential

Water is one of the most important elements of the human body. It makes up approximately 70 percent of our muscles, and about 75 percent of our brains. It is also an essential part of a healthy diet and plays a vital role in the proper functioning of the body. Some of water's many benefits:

• Transports essential nutrients throughout the body and rids the body of waste

• Acts as a lubricant for the body, moistening eyes, mouth, nose, and skin

• Helps maintain adequate blood volume

• Helps regulate body temperature, especially in warm weather

• Helps prevent constipation

• Helps medications to work

• Helps prevent urinary tract infections

• Acts as an appetite suppressant

• Is calorie-free

• Boosts metabolism when drunk cold (we burn 2 calories per glass as we warm it up to body temperature)

A Dieter's Dream

Drinking water also forces fat to be used as fuel. How does this work? Without water, the kidneys are unable to function properly, so the liver picks up the slack. But the liver cannot properly metabolize stored fat as energy. The result is a decrease in fat metabolism, leading to more fat stored in the body. So, drinking lots of water helps avoid extra fat deposits. Which in turn helps your diet.

How Much Do You Need?

The standard advice from nutritionists is to get at least 64 ounces of water daily. This is called the 8 x 8 rule (eight 8-ounce glasses). If you are trying to lose weight, it is especially important to stay hydrated. A good rule of thumb, experts say, is to drink half your daily water consumption between the time you wake up and lunch, and the other half between lunch and bedtime. If you are exercising, you might want to drink a bit more. Drink 8-10 ounces approximately 30 minutes before exercising. You should also drink some water while exercising; about 3-4 ounces every 15 minutes. Finally, when you're through exercising, drink another 8-10 ounces to make up for the water you lose through prespiration. Healthy adults of all ages need at least 8 cups of water every day. Children should have 6-8 servings, but the serving size depends upon the child's age. For children age 2 and under, a serving is half a cup; for kids age 3-5, it's 3/4 cup. For kids 6 and up, a serving is one cup.

Sneaky Ways to Drink More

Here are some easy ways to work in more water each day:

• Take frequent water breaks throughout the day

• Start lunch and dinner with a cup of soup

• Drink 100 percent juice at breakfast. (Dieter's caution: while juice and other beverages count toward your fluid intake, they are often high in calories.)

• Never pass a water fountain without drinking

• Take a bottle of water with you wherever you go

• Remember that only decaffeinated beverages count toward your goal

Water helps your system in so many ways. Not just for dieting, but for keeping your skin hydrated. It may take you a bit to get use to drinking so much water, but if you start first thing in the morning and carry it on through out the day, you will find it much easier.