Did you know that 75% of Americans are dehydrated and don’t consume the recommended daily intake of water? While we should be trying to consume at least three liters of water each day, the majority of people consume between two to two and a half liters a day. Three liters is the bare minimum for a sedentary lifestyle with little to no exercise. Active people should be trying to drink at least four to five liters.
Why is water so important? The human body is a giant factory of chemical reactions and they all have to take place in water. Humans use water to control their temperature, breakdown food, and remove waste. Getting the right amount of water can help with your nutritional goals, especially losing weight. Let's talk about how drinking more water helps with weight loss and some steps you can take to help increase water intake.
One of the many benefits to water consumption is that it suppresses your appetite. When the stomach stretches, it sends a signal to the brain letting you know that it is full. Water can help fill up the stomach to give you a full feeling. Digestion is also improved with increased water intake. Foods are broken down more easily with more water, reducing the strain on the digestive system and reducing inflammation/bloating. This is why it is suggested to drink at least a glass of water with your meals to make sure you’re not overeating and to cause a smooth digestion of your food!
Water is also a great tool to enhance your exercise performance. Muscles can operate at peak efficiency when properly hydrated and you will burn more calories in your workout. Water is also necessary for breaking down fat for energy; meaning that staying hydrated will allow you to burn more fat during your workouts!
Just telling someone to drink more water is easier said than done. If it’s not a habit, it can be difficult to remember to keep drinking throughout the day. Having a marked bottle of water close by with levels you have to drink down to each hour can be helpful. This breaks down a large water goal into smaller and easier to complete hourly goals. You can also set an alarm on your phone to remind you to drink each hour. One of the best ways to keep drinking water is to fill up the bottle as soon as it's empty. It is easy to forget an empty bottle on a desk and you are more likely to passively drink water if it is ready to go at all times.
If you are looking to make a transition to drinking more water and less carbonated drinks or juices, sparkling water is a great alternative and has increased in popularity recently. These are a great replacement for sugary drinks and help increase your water intake. This will help get you into the habit of drinking.
If you need help navigating the different healthy drink options, schedule an appointment with the nutritionist at our office! Here at Rush-Henrietta Family Chiropractic, our nutrition program helps people make healthy changes to their diet that are sustainable for their specific lifestyles. Give our Rochester, NY office a call today to schedule a free consultation!