Insufficient water intake

Medilas_content_sohuuthanhinhmouoc Water makes up about 65 percent of the human body, so it’s no wonder it’s vital for just about every function your body carries out. Is transports nutrients to your organs and tissues, delivers oxygen to your cells, ensures smooth and easy digestion, maintains proper body temperature and pH balance, enhances your metabolism, and gives you energy.

In addition, water is one of nature’s most effective remedies, relieving constipation, heartburn, migraines, and muscle aches, and working to prevent more serious medical issues like kidney stones, arthritis, and even heart disease.

Water is just as essential for weight loss. While it may be true that drinking water will not alone lead to lost pounds, meeting your daily requirement for this thirst-quenching, calorie-free nutrient will stimulate your metabolism and fill you up-both great ways to drop extra pounds. So before you reach for another soda, juice, or coffee, it makes sense to learn how this simple substance can help you look and feel your best.

What is insufficient water intake?

Insufficient water intake occurs when you do not drink enough water for your body to maintain normal functioning. If you’re like most people, you drink because you’re thirsty, not because you’re trying to meet a quota. But since your body loses water naturally over the course of the day, it’s important to keep track of your fluid consumption and regularly replenish your body’s supply.

It’s estimated that the average adult loses 6.3 cups of water a day through urination, and an additional 4 cups (total) through other body function like bowel movements, perspiration, and breathing. To make up the deficit, doctors recommend drinking 8 to 9 cups of water per day, along with a balanced diet, which usually accounts for 20 percent of your water intake. This amount can vary depending on several factors, including exercise, environment, and health conditions. For instance, people who work out for an hour or more on a regular basis should drink an extra 1.5 to 2.5 cups of water, as should those who live in a warmer climate or at high altitudes. Women who are pregnant or breastfeeding also require more water – approximately 10 and 13 cups, respectively-and people with certain medical issues, like bladder infections or kidney stones, should increase their water consumption as well.

Many people make the mistake of drinking sugary juice, soda, coffee, or tea to avoid the bland, boring taste of water. Worse is the fact that coffee, tea, and sodas are diuretics: because they encourage frequent urination, they cause you to lose more fluids (though they contain some water) is actually counterproductive when it comes to maintaining sufficient water intake-a good reason for you stick mainly to H2O

What are the symptoms of insufficient water intake?

Because your body is about 65 percent water and your brain is approximately 85 percent water, consuming insufficient amounts of this vital fluid is detrimental to both your physical and mental wellness. Inadequate water intake can lead to mild or moderate dehydration, which may become server if not treated. The symptoms you may experience include:

. Acne

. Bloating

. Confusion

. Constipation

. Cramps in arms or legs

. Dark yellow urine

. Decreases urination

. Digestive problems, including heartburn and stomachache

. Dizziness

. Dry eyes and skin

. Dry mouth

. Extreme thirst

. Fatigue

. Flushed face

. Headaches

. Irritability

. Loss of appetite

. Low back pain

. Low blood pressure

. Nosebleeds

. Poor concentration recurring urinary tract infections

. Sinus pressure

. Soreness of muscles and joints

. Water retention

More serious cases of dehydration can also produce chronic pain, fever, and rapid heart rate. If several of these symptoms sound familiar to you, insufficient water intake may be contributing to your inability to shed those extra pounds.

How does insufficient water intake contribute to weight gain?

Insufficient water consumption has a number of consequences for your body that can lead to weight gain, both directly and indirectly. As you know, water is crucial for your body to function properly, and one of the many processes for which water is needed is the burning of fat. The liver is the organ that metabolizes fat, and the kidneys strain waste products and toxins from the bloodstream. When your water intake is inadequate, your kidneys cannot function at an optimal level, and additional support from the liver is required. The liver must therefore work twice as hard to both perform its own set of physiological functions and aid the kidneys. As a result, more of the fat you consume is stored rather burned off, causing weight gain.

The failure to drink enough water can also affect your appetite. Because H2O is a natural appetite suppressant, drinking a glass of water with or in between meals can fill you up more quickly and keep your hunger at bay. Insufficient water intake can cause your stomach to feel empty, and the natural response is to reach for chips, cookies, or some other snack that will satisfy your appetite-when all your body may really need is water. Regularly mistaking your body’s thirst signals for hunger will also lead to weight gain, especially if your snacks are high in calories.

Another way insufficient water intake contributes to weight gain has to do with your muscles. When you’re dehydrated, your blood volume decreases and less oxygen reaches your muscle tissues, causing you to feel tired and sluggish. Less water reaching your muscles also reduces their pliability, often leading to aches and joint soreness. This combination-achiness and flagging energy-may not only you from participating in physical activity, but also impair your body’s performance during exercise. An unfortunate but common result is weight gain.

Insufficient water intake also causes water retention, bloating, constipation, digestive difficulties, and the build up of toxins in your body, all of which can hinder weight loss progress. If you want to get rid of excess weight, fitting in your 8 or 9 cups a day is key

How do you determine if you drink enough water?

Even if you are not experiencing the symptoms listed on page 56, it’s still possible that you’re not drinking as much water as your body needs, Most people do not calculate how much they’re drinking each day, and even fewer people pay attention to the colour of their urine- which is the easiest way to gauge your water intake. Ideally, your urine should be colourless or pale shade of yellow, as this indicates that the chemicals produced during the breakdown of your food have been watered down. Urine that is dark yellow in colour, however, í a sign that your body requires more water than you are supplying.

Still, it is possible to drink too much water. The medical term for this potentially fatal condition is hyponatremia, which occurs when water begin to dilute the blood and flush out nutrients that your body requires. To avoid “overdosing” on water, never attempt to drink your entire daily requirement at once, but rather spread your glasses out throughout the have adrenal or kidney problem, or who have been prescribed diuretics by their doctor, should check with their physician before increasing their daily water intake.

What can you do to lose weight?

Fitting in 8 to 9 glasses of water everyday can seem like a burden and a chore- which may be why so many people neglect to do so. But by following some of the simple tips listed below, you’ll find that meeting your daily water requirement is both effortless and energizing:

. Drink a glass of water as soon as you wake up to rehydrate.

. Plan your glasses of water, and stick to your schedule: Drink a glass before leaving for work, before or after lunch, during your mid-after-noon slump, with your dinner, and so on. Keep in mind that it’s best to stop drinking water about two hours before bedtime to ensure restful sleep, unbroken by trips to the bathroom.

. Carry a water bottle with you when you’re on the go, or keep it on your desk to drink throughout the workday and refill as needed. If possible, use a water bottle that is the size of your water intake requirement for the day-then you’ll be sure when you’ve meet your goal.

. Use a filter to purify your water. This will enhance water’s taste, making it more appealing o you, and help remove chemicals and potentially harmful toxins.

. When you become bored with water’s lack of flavour, add a squirt of lemon or dinner or lime or a small amount of fruit juice for some taste and a little variety.

. Increase your intake of water-rich foods like watermelon (92 percent water), tomatoes (95 percent), and yogurt (85 percent). Grapefruit, broccoli, apples, and eggs also have high water content.

. Remember to add a cup of coffee or another diuretic beverage. Add about two cups of water to make up for moderate to intense exercise.

With these guidelines and some determination, drinking water will become a basic part of your daily routine. Once you’re in a habit of drinking 8 to 9 glasses (or more) each day, you will feel rejuvenated and healthy. More important, you may find that those unwanted pounds gradually melt away.


The connection between weight loss and most water intake is hard to deny, drinking water is one of the healthiest and most natural ways to burn fat efficiently, satisfy your appetite, and tone your muscles, and each of these functions goes a long way when it comes to losing weight with a few simple adjustments to your lifestyle, you can start fitting in the ounces your body needs, and maybe even begin to enjoy water’s refreshing taste.

On the other hand, insufficient water intake may be just one of several factors that are keeping you from shedding pounds. If you take steps to increase your water consumption and still are unable to lose weight, be sure to explore the other chapters in this book, each of which examines a specific lifestyle issue, health problem, or biochemical factor that may be affecting your efforts to reduce. Once you have identified the contributing factors, turn to Chapter 20, “ Putting It All Together”, which will help you create an integrated weight-loss program that is suites to your needs.

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