Water Water Water

Did you know muscles are 75% water? Cells, bones, and blood hold water and float in it. Water makes up 2/3 of your body. Water is a miracle substance as it enables you to eliminates toxic substances, produce digestive enzymes, maintain healthy skin, hair and organs, and to help your body absorb essential vitamins, minerals, and natural sugars. Water also regulates your body temperature cooling you down by evaporating through your skin (Kavounas, A. in Water Pure Therapy referenced in Tosca Reno's book: The Eat Clean Diet).

How much water should I drink?

Most physicians and health experts recommend drinking eight 8-ounce glasses of water a day. But remember this Mamas, we are all different! For some drinking 64 ounces of water is an utter and complete chore! For others it can be an obsession! Or non-stop bathroom visits if you are like me! We are all different and the amount of water we need will vary.

My husband drinks at least 6 liters of water a day. That is 192 ounces of water. He is a solid guy with a lot of muscle. I probably hover around 3 liters a day which is about 96 ounces. It is hard for me to drink a lot of water because then I am using the bathroom more frequently. However, I have noticed some positive changes with scheduling my water drinking. My skin is better, my appetite is more consistent, my workouts are better, and I am sleeping better.

According to Doctor Goglia (author of Turn up the Heat) and referenced in Reno's book: he recommends drinking one ounce of water per pound of weight you are on the scale. In addition without enough water organs can't function as effectively so your metabolism slows to conserve energy. Ummm no thanks, I need all that fuel and fat burning my metabolism can give me! So try the following regimin to drink more water:

* note a serving should be 8 ounces

1) First thing out of bed

2) With breakfast

3) 10 am with snack or coffee

4) With Lunch

5) Mid-afternoon snack

6 )During Workout

7) During dinner

8) Before bed (with vitamins!)

Some doctors say if you feel thirsty its too late, you are dehydrated!

Signs of dehydration:

Lack of mental clarity

Constipation

Excess Weight

Cellulite

Water retention

Fatigue

Lethargy

Irritability

Headache

Blurred Vision

Flushed skin

High cholesterol

Back pain

I don't know about you Mamas, but I am not signing up for any of those that I don't already experience! Since I have what I deem must be a "small bladder"(and I swear it is much smaller after having 2 babies, Mamas you know what I'm talking about!), I have gotten creative about when to drink the most water in my day. For me, before bed is a no-go (I hate getting up 3 times just to go to the bathroom!) And not when I'm preparing to leave the house (because then I will be using many public bathrooms, dragging my babies along with!) I drink it the first part of the day, and during workouts! Also, it helps that I've cut way back on coffee!

One thing I know for sure, drinking more water allows me to not feel as tired (hence no need for more caffeine). Also, something interesting about both coffee and tea is that they are diuretics, which means they actually take water with them when they leave the body! In addition, coffee and tea take vital nutrients and minerals with them on the way out. Yikes! I have recently started "investing" in taking vitamins ("investing" because they are expensive for non-synthetic ones!) I take my vitamins at a different time than when I drink my coffee (I have not given coffee up entirely, but I have 1 or 2 cups now verses 3-4 in a day).

Another trick I use often, I take a 1 liter water bottle to the gym with me. When I'm leading the workouts I don't get through very much of the liter during. But once I'm done instructing I get on a bike or elliptical and pedal away until I finish my water! Its fun because I know I'm on that machine until the water is gone. Instead of dreading the time I have to go, I enjoy it because I know I have to finish the water. I do the a similar thing with finishing a liter of water when I am on the tail end of a grocery store trip! Slam my water on the drive home, as I will be home shortly and not needing to use public facilities!

Adding organic lemons, cucumbers, mint leaves or any berry to water gives it a great flavor. Another idea is to freeze ice cubes with any of the above mentioned! Put the ice cubes in your water bottle or glass and enjoy!

I hope some of the information above inspires you to drink more water Mamas!

Peace, Love, and H2O!

Sarah

Reno, T. The Eat Clean Diet, Robert Kennedy Publishing, 2007.