First, I'll share some health benefits of drinking water:
Lose weight: Drinking water helps you lose weight as it flushes out the by-products of fat oxidation. Drinking water reduces hunger - it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories.
Natural Remedy for Headache: Helps to relieve headache and back pains due to dehydration. Although there are many other reasons contribute to headache, dehydration is the common one.
Look Younger with Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increase skin elasticity.
Better Productivity at Work: Your brain is mostly comprised of water, so drinking water helps with concentration and alertness.
Better Exercise: Besides regulating your body temperature, you’ll also have more energy and more effective muscle contractions, proper hydration keeps your joints and muscles lubricated, so you’ll be less likely get cramps and sprains.
aids Digestion and waste removal: Drinking water aids in digestion, and the combination of water and fiber help keep your bowels regular. Less Likely to Get Sick: Drinking plenty of water helps fight against flu and other ailments like kidney stones and heart attack, and can improve our immune system and combat high blood pressure.
Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks of water, your heart, for instance, need to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so are you.
Good Mood: Your body feels very good and that always helps you feel happy.
Reduce the Risk of Cancer: Studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water also dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with bladder lining.
Since your body is comprised mostly of water and other fluids, it is very important to stay hydrated. Unfortunately, there are so many of the population that actually suffer from chronic dehydration, and even in a mild form, dehydration can have many effects on the body, including headache, dry mouth, muscle cramps and weakness, and constipation, none of which are conducive to having a good day. And who wants to go the gym after working all day, not being able to use the bathroom, and experiencing headaches, weakness, and dry mouth? Being mildly dehydrated is a great way to derail a successful exercise program, and lessen performance at work and the rest of your daily activities.
The body's initial responses to dehydration are thirst to increase water intake, along with decreased urine output to try to conserve water. urine will become concentrated and more yellow in color. What can we take from this? Drink water so that you do not become thirsty, and please note the color of your urine and make sure it is staying a clear yellow to a pale yellow color. If it's has any kind of dark tint, that's your sign to replenish water as soon as possible.
So, starting the day off with a glass is a great habit, as your body loses a great deal of water during sleep by mechanisms of sweat and urine. I even like to keep a glass of water on the bedside table, just in case I wake up to use the bathroom.
Since the majority of my clients have sedentary jobs and lifestyles, and many are professionals that sit at a desk most of the day, it is crucial to carry a water bottle with you to work, and have it filled and on your desk, so you will have no excuses to let yourself become thirsty during the course of the day. Same goes for the rest of you - make sure you have a bottle of water every time you leave the house, and if you have a very active job, it is even more crucial to be proactive.
My recommendation is to start small, and simply focus on incorporating one new nutrition habit successfully each week, so that in a few months you have developed healthier nutrition habits. Keep your weekly goal visible in the house and at work, and master them one at a time. So, my Challenge to you this week is to start your day with a glass of water, monitor the color and volume of urine, and lot let yourself thirst during the day! Good luck!