We are used to media attention for health for green tea, antioxidants, fad diets and water is far away than favorite. Water have more critical part in our daily lives and our bodies, because we all know that our bodies are made up of about 60% water, and every system depends on it. It is very important for healthy skin, hair, and nails, as well as controlling body temperature, heart rate, and blood pressure.
Losing weight can be very tricky, but fortunately turning to good old H2O can help you meet your weight-loss goals. Drinking water throughout the day curbs your appetite, helping you eat less and further aiding in your weight-loss efforts. Water also helps you digest food properly as well, you cannot rely on water alone, as you still need to eat healthy and fit in regular exercise.
It is more vital part of any health, diet and exercise program, not to mention life in general, because it aids every aspect of bodily function. Because it is a huge component of muscle, water is important for energy production, so if you want to make the most of your workout, make sure you’re always well hydrated. There is no real one-size-fits-all approach to water consumption, but I can provide you with some really great guidelines to help you make an assessment of what you need.
Calculate How Much Water You Need
Excellent way to calculate how much water you should drink in day, is to take your weight and divide by 2. This method shows you the number of fluid ounces you should drink. For example, if you weigh 140 pounds divide that by 2, which leaves 70, than you would need to drink 70 ounces of water per day.
Exercise & Water Consumption
Exercising or engaging in any activity that makes you sweat than you need to drink extra water to compensate for that fluid loss. Drink 12 ounces of water two hours before a workout, and another 12 ounces 30 minutes before you begin. While you are exercising, you should drink 4 to 8 ounces every 15 minutes. You should consume an additional 12 ounces within 30 minutes of the end of your workout. During intense exercise involving significant sweating — say, during a marathon — you may need a sports drink or coconut water rather than plain water, to replace the sodium lost in sweat.
Environment & Water Consumption
When the weather is hot, you need to drink extra water to help lower your body temperature and to replace what you lose through sweating. This is also same when water is cold and if you sweat while wearing insulated clothing. Heated indoor air can cause your skin to lose moisture, increasing your necessary daily fluid requirement.
Lose Weight with Drinking Water
Drinking plenty of water will cause you lose weight and and will maintain a healthy weight. There is research from physician nutrition specialist Dr. Melina Jampolis, staying hydrated helps keep your metabolism operating at an optimal level. It can also help your body accurately distinguish hunger and thirst, which are two separate signals the brain reacts to similarly. Drinking water before meals and with meals is very benefitial because you can satisfy your body’s need for hydration and eat fewer total calories as a side effect.
There is study that tells that drinking 500 ml (17 oz) of water can temporarily boost metabolism by 24-30%.
The scientists estimate that drinking 2 liters (68 ounces) every day can increase energy expenditure by about 96 calories per day. It is important to know that according to this researches it is best to drink cold water, because then the body will need to expend energy (calories) to heat the water to the temperature of your body.
Best Times To Drink Water
IT is very important to know when to drink water, not just how much water you drink each day. You must know that before you sit down to a meal, you need to have a couple glasses of water. When you drink two 8-ounce glasses of water about 20 to 30 minutes before your meal makes you feel full and because of this you’ll wind up consuming roughly 75 to 90 fewer calories at that sitting. Do this three times per day (breakfast, lunch and dinner) and you’ll cut 225 to 270 calories from your daily diet.
Also good time to drink water is about a half hour before meals can also reduce the amount of calories people end up consuming, especially in older individuals. There is a study that showed that dieters who drank 500 ml of water before meals lost 44% more weight over a period of 12 weeks, compared to those who didn’t.
Drinking adequate water (especially before meals) may have a significant weight loss benefit, especially when combined with a healthy diet.