20 Mar Lesson 6- WATER, WATER, WATER
Water, Water, Water…
Did you know…?
– H2O regulates body temp and blood circulation.
– H2O aids in digestion and absorption of food.
– H2O carries oxygen and nutrients to cells.
– H2O removes toxins and waste.
– H2O lubricates our joints.
– H2O is a major factor in weight loss.
– H2O is a metabolism booster.
Ok, we’ve all heard about the 8 glasses of H2O rule. This principle might be great for a sedentary individual, but add a days worth of work, today’s preservative and sodium packed food, a solid workout and you have the equation leading to dehydration. You don’t want to be in that condition. For beginners, your body is made up of about 75% H2O. It is essential for life. A huge majority of our population is dehydrated and they don’t even know it. Even slight dehydration can lead to a 10% drop in your metabolism. Do you realize that may mean you’ll burn 1200-1500 calories less per week? That’s 6,000 calories per month that you will not burn, and this is only because you are slightly dehydrated.
I personally would throw the 8 glasses of water per day principle out of the window. You know that so far I have based everything on the rule of 3’s. Guess what? I’m doing it again. I recommend 3 liters of H2O per day. Don’t drop your jaws. This will insure adequate hydration, thus leading to an even faster metabolism, which is the whole purpose of this system. Daily activity can really pull the fluid out of you. Don’t risk being unprepared. The lack of preparation leads to dehydration. After dividing the 3 liters throughout the day and along with each meal, you’ll see this amount of H2O will soon become easy to consume. Be prepared to be amazed by the results to follow.
Facts about H2O
– Experts rank water second only to oxygen as an essential need for life.
– The average adult body is 75% water. That is 2/3 of your total body weight (40-50 quarts).
– A human embryo is more than 80% water.
– Every day you must replace 2 ½ quarts of water.
– The water you drink literally becomes you.
– We can exist without food for two months or so, but we can only survive for a few days without water.
– Rheumatoid joint pain frequently decreases with increased H2O intake.
– If you are not drinking sufficient water, you body starts retaining H20 to compensate for this shortage. To eliminate fluid retention, drink MORE water, not less.
Metabolism & H2O
– H2O is the medium for various enzymatic and chemical reactions in the body.
– The proteins and enzymes of the body function more efficiently in solutions of lower viscosity.
– Water is the solvent of the body and it regulates all functions, including the activity of everything it dissolves and circulates.
– H2O plays a major role in weight loss. Since water contains no calories, it can serve as an appetite suppressant and helps the body metabolize stored fat. It may possibly be one of the most significant factors in losing weight.
– Drinking more water helps to reduce water retention by stimulating your kidneys.
– Studies show that you should add one glass of water to your daily requirement for every 25 pounds you are over your recommended weight.
– Even slight dehydration can lead to a 10% decrease in your overall metabolism. That can lead to 1,500 calories a week, which is 1,500 calories you don’t burn!
– Adults lose nearly 6 pints (12 cups) of water daily.
– Perspiration accounts for another 2 cups.
– We lose ½ to 1 cup a day of water from the soles of our feet.
– We lose 2 to 4 cups a day of water from breathing.
– We lose 6 cups of water a day from urinating.
– 75% of the upper body weight is supported by the H2O volume that is stored in the spinal disc core. 25% is supported by the fibrous materials around the disc. The spinal joints are dependent on different hydraulic properties of water which is stored in the disc core. Back pain is frequently alleviated with hydration.
– Brain tissue is 85% water. Although the brain is only 1/50 of the body weight, it uses 1/20 of the blood supply. With dehydration, the level of energy generation in the brain is decreased. Depression and chronic fatigue syndrome are frequent results of dehydration.
– Morning sickness is a thirst signal of both the fetus and the mother.
– During the intrauterine stage of cell expansion, water for the fetus’ cell growth has to be provided by the mother.
– Water also helps to prevent bladder infections, constipation, and hemorrhoids; all symptoms of pregnancy.
– Water is also essential to good breast milk production.
Amount of Water Needed Daily
– A non Active person requires ½ ounce of water per pound of bodyweight.
160 lb person requires 10, 8 oz. glasses of water per day.
– An active person requires 2/3 ounces of water per pound of bodyweight.
160 lb person requires 14, 8 oz. glasses of water per day.
I hope this shines some good light on the importance of water intake. Be sure not to miss our next lesson. We will begin to discuss putting everything together. I will be outlining complete example meal plans. This will be where the rubber meets the road.
By: Chad Davis