The Miracle Drug
Okay, you caught me. The ‘miracle drug’ is not a drug at all. In fact, it’s something many of us don’t consume enough of. It makes up over half of our body weight, it’s in all the foods we eat and the drinks we drink. If you haven’t guessed it already, today’s topic of discussion is: water. I know, I know, it may not seem incredibly exciting, but if you keep reading, I guarantee you’ll learn something new.
Water can help you lose weight
- When we lose fat, where does it go? How does it actually get out of our bodies? One way our body rids itself of burned fat is through sweat and urine. Drinking enough water ensures these processes will take place in a timely manner. Plus, flushing out toxins and waste of any sort is just good practice.
- Water curbs your appetite. Feelings of fullness can reduce your caloric intake by up to 250 calories per day. Oftentimes when we feel hungry, our body is actually thirsty. The food we eat likely won’t satisfy our hydration, so, in turn, we go back for more. If weight gain is something you are trying to avoid, next time you feel hungry, grab a glass of water first.
Helps with performance and recovery
- Hydrated muscles are happy muscles. Water ensures proper muscular function and recovery. Post-exercise hydration is just as important as pre-exercise hydration. The quicker your start sipping on that water bottle, the less sore your muscles will be in the days to come. Dehydrated, viscous muscles take longer to heal and can lead to decreased performance.
- During exercise Lack of water can lead to heat exhaustion or heat stroke. Although we are typically aware of this in hotter environments, we tend to forget about the importance of hydration when it is cold outside. We don’t feel hot and therefore we don’t feel like we need to drink as much. Remember, hydration is important regardless of the temperature. Our bodies don’t stop needing water just because we are wearing mittens.
What counts as water?
- Caffeinated beverages. If you’re someone who needs that cup of coffee or tea to function, you may be in for a surprise. We are often warned about these drinks’ diuretic and dehydrating properties, but that may not be true for us regulars. After just four days of consistent intake, your body will become tolerant of the caffeine, and these drinks can then count toward your total hydration. That being said, if you only indulge in an occasional cup of joe, be sure to have an extra glass of water along with it.
- Everything you eat and drink has water in it. However, especially if you are trying to lose weight, consuming extra calories to meet your hydration goal may be counterproductive. Exercise caution when choosing your source of hydration.
- The most pure form of hydration is, of course, water itself. Whether you’re cutting back on calories or drinking to stay healthy, water is almost always your best bet. When in doubt, go for the glass of water.
How much water should I drink?
You’ll find different answers wherever you look. The formula I have had the most personal success with is the one I also recommend to my clients. It is half of one’s bodyweight, in ounces. For example, if a client weighs 160 lbs, I divide their weight in half, which gives me 80. For my 160lb client, I would typically recommend 80 ounces of water per day. Keep in mind age, activity level, and health status can all affect the amount of water you need. Ask your doctor or certified fitness professional how much water is right for you.
How to increase water intake?
- Be realistic. If it has been determined that you should be drinking 64 ounces of water per day, but you normally drink 20, start with 30 ounces. Once you have hit your goal successfully for one week, increase your intake to 40 ounces. Long term changes will only be made with realistic goals. Start small and work your way up.
- Set a timer. Keep your water bottle nearby. Set a goal to drink a certain number of ounces each hour. If you’re not great about pacing, or you tend to not watch the clock, try setting an hourly timer. When you feel your watch start to buzz, pick up that water and hit your goal.
- Start Early The sooner you start hydrating, the sooner you will reach your goal. While pacing your water throughout the day is key, if you don’t want to make as many nighttime bathroom trips, plan to drink your last bit of water during dinner or shortly after.
Other health benefits
- Prevents headaches Sure, there are many triggers that can cause headaches: stress, anxiety, and screen-time to name a few. But what about those headaches with no apparent causes? The ones that nag at you all day? Next time this happens, ask yourself: ‘How much water have I had to drink today?’ If you are nowhere near your goal, you may very well be dehydrated. The best way to prevent these headaches from happening is to be consistent with your water intake.
- Risk management While more studies are still needed, there is emerging research that supports a relationship between fluid intake and lower risks of bladder cancer, kidney stones, gallstones, and colon cancer. While these can not yet be stated as scientific fact, it seems worth it, considering all the other benefits associated with appropriate water consumption.
Take Away
While we are constantly barraged by magical pills, potions, and drugs, know that all of these companies have one thing in mind: your money. Before you purchase your next supplement or start your next crash-course diet, consider the simplest things. Do your diet, water intake, and exercise stack up? If not, don’t be ashamed. Just don’t go looking elsewhere for answers. Once these three components are in check, you can and will get the results you’re looking for.
Citations
Dennis, Elizabeth A., et al. “Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle‐Aged and Older Adults.” Wiley Online Library, John Wiley & Sons, Ltd, 6 Sept. 2012, onlinelibrary.wiley.com/doi/full/10.1038/oby.2009.235.
“Nutrition in the Personal Training Setting.” NSCA’s Essentials of Personal Training, by Jared W. Coburn and Moh H. Malek, Human Kinetics, 2012, pp. 116–117.
Team, Family Health. “Where Does Body Fat Go When You Lose Weight?” Health Essentials from Cleveland Clinic, Health Essentials from Cleveland Clinic, 31 Aug. 2020, health.clevelandclinic.org/where-does-body-fat-go-when-you-lose-weight/.