Your body is composed of two thirds water (70%) and you simply could not survive without proper hydration…

Water intake, it’s essential for almost all bodily functions from digestion, metabolism, waste removal and muscle contraction.

Before starting any form of exercise it is important to ensure you are properly hydrated to avoid the negative effects of dehydration on the body.

Proper hydration is especially important if you are undertaking high intensity training such as boot camps…

The greater the intensity of your workout, even more important it is to ensure adequate water intake is part of your exercise regime.

Water is an essential element to healthy lifestyle and plays an important role in your body.

Benefits of hydration include:

* Aids digestion
* Regulates temperature through sweating
* Helps to remove toxins from the body
* Transportation of nutrients
* Ensures joints and tissues are lubricated
* Increases oxygen availability to the cells

Athletes particularly, need to stay well hydrated to perform at their optimum level.

Inadequate water intake has been proven to have serious implications to the bodies skin, bones, joints, brain and muscle as well as affecting aerobic and anaerobic performance.

How much water should you drink?

Water is lost each day through your breath, urine, bowel movements and perspiration.

In order for your body to stay health, perform and function at its best, it is really important to replenish the water which is lost via sweat and body processes.

Your body needs to be adequately hydrated to effectively eliminate waste products and avoid waste build up, which can lead to increased acidity levels in the blood.

As a result of this build up, losing weight can become even more difficult…

If you don’t consume enough water, it will eventually lead to dehydration resulting in headaches, migraines, constipation, lethargy and lightheadedness or dizziness.

And ultimately affect your health, quality of lifestyle and training performance.

When exercising it is important to think about how much you drink.

Exercising regularly accelerates water loss…

So it is important for to monitor and if you are feeling dizzy or weak, it’s a sure sign you are not replenishing lost fluids.

This can be further exacerbated if exercising in hot and humid conditions.

Research shows that individuals should drink before, during and after a workout and depends on a number of factors:

* Your medical history
* Your Age
* Weather conditions
* Sweat loss
* Prescribed medications
* Your body size, weight and muscle mass
* Level of workout intensity

Specific fluid recommendations vary for each and every woman…

Generally speaking, its important to drink at very least 4-6 (8 oz) glasses of water per day.

Up to 1 liter of water per day is optimal especially if you’re exercising regularly.

For every hour of exercise you might need to drink 0.5 – 1 litre of extra water intake daily to avoid the effects of dehydration especially in hot weather conditions.

Below are basic guidelines to use as a starting point for women in good health.

Before exercise, it is important to drink fluids several hours before a workout to ensure sufficient fluid and electrolyte balance.

During exercise, working out at a high intensity requires greater water intake particularly if exceeding 45 minutes.

Some experts recommend drinking sports drinks…

As a better option to assist in replacing lost carbohydrates and electrolytes during a training session, suggest drinking a mixture of cinnamon, ginger, pear with spirulina.

After exercise, it is important after a workout to replace fluid lost during exercise.

It is recommended to consume water 30 minutes post workout.

How does hydration help fat loss?

As mentioned earlier adequate water intake is vital in eliminating waste from the body.

Research has shown that water has a positive effect on a woman’s metabolic rate and thus helps in improving weight loss.

Water promotes a thermogenic state which boosts your metabolism rate and increases your chances of success with losing weight.

Drinking water helps to reduce cravings for food as it works by reducing appetite.

Research has shown thirst and hunger are triggered simultaneously and if a woman is dehydrated this could be mistaken for hunger.

In actual fact, the body is actually craving fluid but because you can mistake this for hunger you’re driven to eat more food and not drink more water…

Leading to more weight gain.

If you are wanting to lose weight, you understand the benefits of drinking water and the recommended 4-6 glasses per day should be maintained.

And its a good habit to drink even more water if you are working out regularly.

Tips to staying well hydrated:

* Constantly monitor your hydration levels
* Avoid drinks such as soft drinks, tea and coffee that contain a high amount of carbohydrates (sugars) as this can prevent absorption of fluid into the bloodstream.
* Be aware of the possible symptoms of dehydration.
* Increase water intake during time of heat, humid conditions, increased training loads etc

Hydration and weight loss, health and beauty…

Top 10 Benefits of Drinking Water:

1. Increases Energy & Relieves Fatigue – Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert.

As an added bonus, your energy levels are also boosted…

2. Promotes Weight Loss – Removes by-products of fat, reduces eating intake (by filling up your tummy if consumed prior to meals), reduces hunger.

Hello natural appetite suppressant plus raises your metabolism and has zero calories…

3. Flushes Out Toxins – Gets rid of waste through sweat and urination which reduces the risk of kidney stones and UTI’s (urinary tract infections).

4. Improves Skin Complexion – Moisturizes your skin, keeps it fresh, soft, glowing and smooth. Gets rid of wrinkles. It’s the best anti-aging treatment around

5. Maintains Regularity – Aids in digestion as water is essential to digest your food and prevents constipation.

6. Boosts Immune System – A water guzzler is less likely to get sick. And who wouldn’t rather feel healthy the majority of the time?

Drinking water helps fight against flu, cancer and other ailments like heart attacks…

7. Natural Headache Remedy – Helps relieve and prevent headaches (migraines and back pains) which are commonly caused by dehydration.

8. Prevents Cramps & Sprains – Proper hydration helps keep joints lubricated and muscles more elastic so joint pain is less likely.

9. Puts You in a Good Mood – When the body is functioning at its best, you will feel great and be happy!

10. Save Money! – Water is free even if you choose bottled or filtered water, it’s STILL better and cheaper than high sugar and fat-filled latte.

Can a few extra glasses of water per day help you lose weight?

Can drinking lots of water help with weight loss?

Why is drinking water important for weight loss?

YES…water helps lose weight.

According to several studies, staying hydrated can help you lose a lot more weight.

Trust you enjoyed this article about proper hydration and tips for staying hydrated…

Hydration

Is Water The New Recipe For Younger Smoother Skin?

Why is hydration so important?

Water is a liquid substance that hydrates and supplies the body with fluid…

Drinking fluids is essential to stay alive, so how much do you really need and what counts in your search to stay hydrated?

Water makes up more than half of your body weight…

What if you’re wanting to lose weight? Are you drinking enough water?

• Drinking water may also contribute to a healthy weight-loss plan. Some research suggests drinking water can help you feel full

Not drinking enough water? Most women don’t drink enough water which means the body can’t metabolize fat adequately.

What are the effects of drinking less water?

Your body depends on water to survive because every cell, tissue and organ in your body needs water to work correctly.

For example…

Your body uses water to maintain temperature, remove waste and lubricate joints.

Water is needed for good health vs retaining fluid which keeps your body piling on weight.

You lose water each day when you go to the bathroom, sweat, and even when you breathe.

So, are you drinking water instead of soda or sugary juices can help with skin tone?

Dry skin comes from environmental and internal factors.

How does drinking water help? Drinking water helps to eliminate damage to skin which is caused by exposure to the sun and wind.

Your cells require water to repair themselves.

If you’re not drinking water, there is no way to replenish water lost to sweat and wind.

Water helps to protect tiny blood vessels near surface of skin, giving you a lovely glow.

You can get adequate fluid from other sources including juice or tea but plain water is most easily absorbed by your body’s organs.

Dark colored urine is a sign your kidneys are retaining fluids…

The minimum for a healthy women is 5 to 8 eight-ounce glasses per day…

Symptoms of dehydration include the following:

• Little or no urine or urine is darker than usual light straw color
• Dry mouth
• Sleepiness or fatigue
• Extreme thirst
• Headache
• Confusion
• Dizziness or light headed feeling
• No tears when crying

Don’t wait until you notice symptoms of dehydration to take action. Actively prevent dehydration by drinking plenty of water.

Water is healthy fluid for your brain.

Many studies have shown that the human brain is affected immediately when dehydration occurs.

Your mental state is altered when you become dehydrated and hallucinations are not uncommon. Water helps to assist with normal brain function.

Your brain cells and nerves do not regenerate like other cells in the body, water is essential to protect your brain.

Water protects blood vessels, helping to provide oxygen-rich blood to the entire body.

No matter what your over-all health, water is an extremely valuable part of any diet. Drinking plenty of water each day helps your body to perform in the best way possible.

Everyone knows that drinking water is beneficial to their health.

Most people understand that replacing high-calorie drinks with water can speed their weight-loss. Few people understand how truly beneficial water is to the human body.

Water provides the transportation service within the human body.

It travels through cells while it combines with and breaks down chemicals like sodium, protein, fats and carbohydrates. Water is essential for expelling any toxins from the body.

Staying Hydrated – Staying Healthy

During urination, water carries ammonia and other waste materials from the organs out of the body. Water is an integral part of every process within the human body.

Other benefits of adding water to your diet include lowering the pain caused by under-lubricated joints.

Rheumatoid arthritis suffers often experience decreased pain when drinking an adequate amount of water each day. By the time you feel thirsty, you are dehydrated.

So drinking several glasses of water daily helps to alleviate thirst and lubricate joints.

Water shortages in disks of spine cause low back pain because lack of cushioning.

Drinking water regularly will limit the pain of many bone-related diseases.

Water is terrific for making your body regular.

Everyone knows that being constipated is no fun. Many people with gastrointestinal diseases are lacking in hydration.

Drinking soda, which contains sodium can dramatically increase dehydration.

Dehydration causes constipation and can lead to disorders like kidney stones and weakened kidney function.

You probably would not imagine that drinking water leads to less water retention in the body. The human body tends to store water when it feels water is scarce.

Drinking more water allows the body to eliminate excess water without diuretic medications.

Tips for staying hydrated

• Keep a bottle of water with you during the day
• Purchasing bottled water is expensive and creates plastic bottle waste
• Carry a reusable glass water bottle and fill it from the tap instead
• Try adding a slice of lemon or lime to your drink
• Be sure to drink water before, during and after exercise or workout
• When you’re feeling hungry, drink water as thirst is often confused with hunger
• True hunger will not be satisfied by drinking water
• If you have trouble remembering to drink water, drink on a schedule.
• For example, drink water when you wake up; at breakfast, lunch, and dinner; and when you go to bed. Or drink a small glass of water at the beginning of each hour.
• Drink water when you go to a restaurant it helps to keep you hydrated…

Hydration

Low fat recipes foods with a high satiety value help reduce the amount of food it takes to stop hunger and cravings…

Are you tired of struggling with your weight?

Sick and tired of rail thin celebrities touting the latest diet patch, diet pill or another domineering diet plan?

What low fat or low calorie food helps stop hunger and cravings while extending time between meals?

What about hunger pangs and hunger pains…

Satiety is the feeling that you are not being deprived and are full, and often satiety is the only determining factor in successful weight management.

Good news is there are many low-calorie foods can help you achieve satiety.

In general, the more water, fiber and protein a food has the longer it will keep you satisfied…

Eggs have been dubbed the perfect protein with omega-3 nutrient dense.

Eggs are a nutrient dense food that boosts brain power thanks to the choline they contain.

A 2005 study published in the American Journal of Clinical Nutrition concludes that protein foods have a strong role in satiety.

In the study, women who ate a daily diet of 30 percent protein consumed 441 fewer calories than women who ate 15 percent of calories from protein.

Other low-fat, high-protein choices can give satiety, too.

Protein empties from the stomach more slowly than carbohydrates that’s why some women feel full longer, according to the Mayo Clinic.

It keeps blood sugar steady instead of spiking as some carbohydrates can.

Good protein foods include:

• Lean meats
• Poultry without skin
•  Low fat or non fat low calorie dairy foods…

Fish is more satisfying on a per-calorie basis than other proteins according to the Diabetes Network.

Broth based soup can fill you up without filling you out.

Soup is a great way to start a meal and save on calories, thanks to its high water content.

Barbara Rolls, Ph.D., Pennsylvania State University’s chairwoman of nutrition researched the difference between women who started meals with soup and those who began with entrees…

Rolls found that women who ate meals with soup consumed 100 fewer calories during the meal.

Complex carbohydrates high in water and fiber such as apples, oranges and grapes give you more food for fewer calories.

Also high fiber and higher fiber foods stay in your stomach longer because they’re processed slower.

This means you feel fuller for longer according to Elisa Zied spokeswoman for the American Dietetic Association.

Popcorn is a low calorie snack food that allows you to indulge your urge to munch without lots of extra calories thanks to its bulk.

Just make sure you don’t drench it in high-fat butter.

Some herbs or spices can be used to give extra pizazz to your snack without adding extra calories.

Choose popcorn over dry foods…

Including pretzels and crackers because these snacks lack fiber, water and are low in volume as recommended by Weight Watchers.

Legumes and beans truly are magical when it comes to feeling full because of their high fiber and protein contents.

Lentils and baked beans both had high marks on the Satiety Index developed by Australian researcher Dr. Susanne Holt of the University of Sydney.

Beans and lentils also have “anti” nutrients delaying their absorption and keep you feeling fuller longer.

Salad gives you the satisfying crunch factor along with fiber and water.

As with soup, women who start their meals with salad eat fewer calories than those who skip the greens according to Rolls’ research.