Are you getting enough?
However much water you are drinking, double it. Here’s why.
If you are an active vegetarian, you need to get into the habit of conciously drinking more water to optimize your workout performances and general well-being.
Depending on which stat you read, the human body is anywhere from 55% to 78% water depending on body size and age. It progressively decreases from birth to old age, most of the decrease occurring during the first 10 years of life.
Also contrary to what most people initially think, obesity decreases the percentage of water in the body, sometimes to as low as 45 percent. So when someone says “This is just water weight”, that’s definitely not what they’re carrying!
Water is incredible. Every cell in your body needs water to regenerate and to adequately flush out waste. Some of its many accolades include:
- Transport nutrients and oxygen into cells
- Moisturize the air in lungs
- Help with metabolism
- Protect vital organs
- Help organs to absorb nutrients better
- Regulate body temperature
- Protect and moisturize joints
Okay, sure that’s all commonsense. So let’s look more closely at the many ways in which water will optimize your health, strength and productivity. [showmyads]
Better Thinking: Your brain consists of 90% water. Therefore staying hydrated helps you think better, be more alert and more concentrated. If you do not supply enough water to your body, your brain cannot function well.
Increased Strength and Endurance: Muscle consists of 75% water. If you forget to remain hydrated, your muscles will not perform as well as they can.
Enhanced Workouts: Drinking water regulates your body temperature. That means you’ll feel more energetic when doing bodybuilding. Water also helps to fuel your muscle.
Better Digestion & Elimination: Staying hydrated aids in proper elimination, reducing constipation – a killer of healthy workouts.
Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely to cramp up or get sprains from your workouts.
Enhanced Immunity: Drinking plenty of water improves your immune system and helps fight against flu and other ailments like kidney stones and heart attack. Some studies show that adding some lemon to your water and you will experience even less ailments like respiratory disease, intestinal problems, rheumatism and arthritis etc. and therefore have more time to spend at the gym.
Less Fatigue: Blood consists of 83% water. Remain hydrated and your blood will remain cleaner, get dyhydrated and you’re body will remain slugish. As we’ve mentioned, water is used by the body to help flush out toxins and waste products. If your body lacks water, your heart needs to work harder to pump out the oxygenated blood to all cells and the rest of the vital organs. So if you feel exhausted and quickly burn out during your workouts… get more water into you! [showmyads]
Greater Weight Loss: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. And drinking water reduces hunger making it an effective appetite suppressant so you’ll eat less. Plus, water has zero calories.
Reduced Risk of Cancer: Some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with bladder lining.
Younger Looking: Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity making you look younger when your skin is properly hydrated.
Most of us have heard this before, but very few of us drink enough water. Suprisingly more and more of us are shown to be constantly in a state of chronic dehydratation. The effects of dehydration include:
- Muscle cramps
- Irregular blood pressure
- Kidney problems
- Dry skin
- 20% dehydrated – Risk of death
But how do you know if you are dehydrated? Here are some of the symptoms that you need more water:
- Thirst: Thirst is the most obvious sign that you’re already dehydrated. It is always a good practice to drink more water before you feel thirsty at which time you may already be dehydrated. By the time you’re thirsty, the damage has already started.
- Dark Urine – Dark Yellow or Orange in Color: Urine is generally pale yellow to clear when you have sufficient water intake. Dark color or strong smell indicates that you need to drink more water.
- Dry Skin: Skin is the largest body organ and requires its share of water. If you don’t drink enough, your skin will be dry.
- Hunger: Most people mistake hunger for the indication to eat more, when you may be dehydrated. So before you have your meal, down a glass of water.
- Fatigue: As water is a source of energy and gives you a boost in energy, one of the best ways to up your game is to up your water.
How Much Water Do We Need?
How much water should you drink a day to avoid dehydration? Experts suggest drinking eight glasses of water a day. But this is just a general guess. In fact, how much water to drink per day depends of course on factors like your health, activity, climatic conditions, physical size, weight, environment, etc.
- You lose quite a lot of water through sweating, exhaling and urinating.
- In hot weather, you tend to lose more water through sweating and in cold condition, you tend to urinate more.
- In the event of sickness like flu and diarhea, you tend to lose fluid.
- When you weigh more, your body needs more fluid for muscle, organs, bone etc.
A better recommendation is to drink at least half your body weight (128 pounds equals 8 glasses of water, or 64 ounces) throughout the day. Don’t however, drink liquid with meals as this dilutes your digestive juices and reduces your ability to properly break down food.
What to Drink?
Pure filtered, or distilled water is your best bet for staying hydrated.
However, if you’ve seen the movie What the Bleep Do You Know, you’ll be familiar with the research done by Dr Emoto on the different molecular structure of water. If not, here’s the YouTube clip of it here. We can argue whether their is truth to it or not, but the point is there is always different qualities of water. So be concious of this when you drink water.
Other liquids (which all come second to pure water) are also brilliant to stay hydrated. Here’s some…
If you juice fruits and vegetables, you will get pure water from cucumbers, celery, watermelon (juiced with the rind, blended with all but the outer skin), tomatoes and other juicy fruits and vegetables which naturally hydrate and you can relax the 8 glasses a day rule.
Coconut water is one of the earth’s best natural hydrators and an excellent drink before and after workouts. For a real treat, pound a small hole into a Tai young coconut, put in a straw and drink up.
Containing ECGC, a powerful antioxidant, green tea is considered a superfood. A recent Japanese study on green tea found that men who drank green tea regularly had lower cholesterol than those who didn’t, while cancer researchers in Spain and the United Kingdom have shown that ECGC can inhibit the growth of cancer cells.
Running from sweet to spicy, herbal teas come from various healing herbs or herb combinations and can be sipped all day long. They are rich in antioxidants, and vitamins, particularly Vitamin C. Many have strong healing abilities for various organs and medical conditions – milk thistle for the liver, for instance, or ginger and peppermint for stomach ailments. Herbal teas such as chamomile help to calm the nervous system.
As previously mentioned, soy milk is a healthy, cheap, and easy to find milk substitute. Each brand of soy milk is slightly different, so try different ones out to see which suits your taste buds best.
Not as thick as soy or dairy milks, rice milk has a somewhat translucent, watery consistency and less protein than soy or almond milk. But most people adjust to the different texture. It is slightly sweet and works well in dessert recipes or thrown in cereal but not for savory or salty dishes, such as mashed potatoes. Shake rice milk before using it.
Made from almonds or other nuts, nut milks have a creamy consistency similar to soy milk and a nutty taste perfect for making vegan fruit smoothies or other creamy drinks and desserts. Shake almond milk well before using it.
What’s the take away message here?
Get more fuilds into you and in particular water. Because if you are in the vast majority… you’re not. As per usual let me know your thoughts here and if you want me to add or review anything. Thanks. Vegeout:)