FITSPACE BLOG

Whet your appetite for water


No better time to throw back another glass of water than during the middle of the winter in Minnesota, especially if you’re trying to lose weight, look younger, keep your mental clarity in top shape, prevent headaches and ease joint pain.


With relative humidity at an all-time low and heaters blasting, it’s the driest time of year in this part of the country. It’s always important to drink the right amount of water, but even more so now with the dry weather draining our reserves, said FITSPACE registered dietitian and personal trainer.

So let’s start with the right amount. Think half of your body weight in ounces of water a day. A 150 lb. woman, for example, should drink about 75 ounces, or a little more than nine cups of water. And if you’re exercising, add two cups of water for every hour of exercise.

Water makes up about 60 percent of our body weight, so it’s no surprise it can impact so many bodily functions. Drink too little water, and everything will slow down. Water is responsible for regulating our body temperature, flushing out waste, carrying nutrients and oxygen to cells and protecting organs and tissues, according to the Mayo Foundation for Medical Education and Research.

Proper hydration can help us lose weight in my ways. The most obvious is that even slight dehydration can slow our metabolism by 3 percent.

Drinking too little water can also make us tired, and make it tough to recover from exercise, she said. One of the first signs of dehydration is actually hunger instead of thirst.

“One of the first things I do is ask people (who want to lose weight) ‘How much water do you drink during the day?’ So drink more water, have more energy, move more. It’s the big picture.

What to drink:

1.       Reverse osmosis, a type of purified water, is ideal.

2.       Avoid plastic water bottles to avoid BPA and phthalates.

3.       Drink from glass or stainless steel water bottles.

4.       Drink a glass of water before every meal and snack.

5.       Electrolyte replacement drinks might be necessary after intense exercise if you sweat excessively or have muscle cramps. Avoid drinks with sugars, artificial sweeteners and food dyes such as Gatorade, Powerade and Propel. Instead, look for Plain Coconut water, VitaCoco brand, Recharge, Aspire and Cocohydrate.

And how do you know you’re well hydrated?

Here are a few obvious signs:

1.       Bowel movements every day.

2.       Skin will look healthy.

3.       More energy and more efficient workouts.

4.       Urine will be clear to pale yellow.

Comments