This month, we’re getting back to our Health Challenges with the start of the Summer Challenge. During the Summer Challenge, you will be asked to wear a pedometer and walk 10,000 steps each day. In addition, we are challenging you to drink 64 ounces of water, talk to a friend, eat a healthy snack, and limit yourself to two hours or less of screen time each day (other than work).
While we are in the peak of the heat, there is no better time then now to start upping your water intake. Our bodies are made of up 70% water and water is needed to help regulate every function.
One of water’s key functions in our body is the transportation of nutrients. When you eat a banana or take a multi-vitamin, it is water that gets those vitamins to your cells where they can take effect. Likewise, water is needed to remove the toxins and waste from your body. Water also aids in digesting food, metabolizing fat, and regulating body temperature.
Drinking plenty of water can also help improve your look. When skin cells are hydrated, they plump to give you a good complexion. Well hydrated muscles look more toned because muscle is 70% water. In addition, drinking water actually helps to prevent water retention (who would have guessed!).
Have you ever thought of water as a weight loss tool? You should! Drinking a glass of water before your meal can help to suppress appetite and reduce your intake. Water is calorie free, so it’s a perfect solution for those times when you want something but aren’t actually hungry.
It’s recommended to consume at least 8 cups (64 ounces) of water each day in order to replace the fluids you naturally lose during the day. While there are benefits to drinking straight water (no calories or added sugar), other options such as flavored water and herbal teas can also contribute to your daily water intake.
Keep in mind that water needs increase with hot temperatures and exercise. Before doing strenuous exercise, drink 1 to 3 cups of water. Then drink about a half a cup every 15-30 minutes during your workout. To rehydrate afterwards, drink 3 cups of water for every pound of body weight lost.
Have you ever heard that if you feel thirsty you are already dehydrated? Well, it’s true. Thirst, as well as a dry mouth, sleepiness, decreased urine output, dry skin, headaches, and dizziness are all signs of dehydration. Make water your drink of choice at each of your meals and keep a glass or bottle of water on your desk to help you avoid getting to the point of dehydration. If you’re producing lots of clear, dilute urine, you know that you’re well hydrated.
So give your body what it needs and drink up!
