Nature's Summer Elixir: Water
Triple digits mean much sweating"which can mean loss of important body hydration
. As you might remember from grade school, our bodies are about 60 to 70 percent water with our blood being composed of 80 percent water.Muscles, lungs and brain also contain a lot of water, which is why our bodies crave water "" and in reality, NEED water. Water is vital in regulating body temperature and to providing the means for nutrients to travel to all organs. Water also transports oxygen to cells, protects joints and organs and removes waste.
Its no wonder that water is the beverage our body needs most. It is natures elixir and helps in natural weight balance and is vital to healthy weight loss and dieting.
Q: Is water an effective appetite suppressant?
A: Theres no real evidence. However, people often mistake thirst for hunger, which means you could be eating food when you actually dont even feel the need, advises Nancy Clark, M.S., R.D., Boston-area sports nutritionist and author of Nancy Clarks Sports Nutrition Guidebook
How can you tell the difference? Finish a tall glass of water when you feel a snack attack coming on, and then decide if you still need some food afterward. Nevertheless, extensive research by Barbara Rolls, Ph.D., a professor of nutrition at Penn State, found that eating soup and other liquid-based foods at the beginning of a meal helps reduce hunger.
How Much Water is Enough?
Is the eight glasses a day rule true? According to a key review in the Journal of Physiology by Heinz Baltin, M.C., a hydration expert and professor emeritus at Dartmouth medical school, there is no evidence to support drinking eight glasses of water each day.
A generally accepted rule of thumb is to take your body weight in pounds and divide that number in half. That gives you the number of ounces of water per day that you need to drink. For example, if you weigh 160 pounds, you should drink at least 80 ounces of water per day.
Various factors affect this rule, however, such as activity level, weather, traveling on an airplane, etc. So the best bet for staying hydrated is listening to your body.
Thankfully, not all the water we need comes from drinking water, In fact,
Approximately 45 to 50 percent of daily water intake comes from drinking fluids, about 35 percent from eating food and the rest from metabolism, Stephen Rice, M.D., Ph.D., M.P.H.,
a sports medicine specialist at the Jersey Shore Medical Center in Neptune, N.J. Vegetables and fruits are the most hydrating (lettuce is about 95 percent water)
Q: If Im thirsty, am I already dehydrated?
A: No. You are underhydrated, not totally dehydrated. Thirst is a signal that your body would like more fluid, says Nancy Clark. Hydration is measured by blood concentration (e.g., the concentration of sodium in your blood)the higher the concentration, the more dehydrated you are. When this concentration increases by just two percent, you get thirsty.
So, during these dog days of summer, keep water within reach at all times. It may be difficult to drink enough on a busy day, but treat your body well by supplying it with one of nature"s most perfect resources ""water!
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