Benefits of WaterGoing for the 3 Increases: Increase in Health, Increase in

Happiness & Increase in Energy

Strategies for Success in Weight ManagementBy: James J. Messina, Ph.D.

1. Water Facts

75% of Americans are chronically dehydrated. (Likely applies to half world population)

In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger

Even MILD dehydration will slow down one's metabolism as much as 3%

2. Water Facts

One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a U-Washington study

Lack of water, the #1 trigger of daytime fatigue

Preliminary research indicates 8-10 glasses of water a day could significantly ease back and joint pain for up to 80 %

3. Water Facts

A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page

Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer

Why the Need for 8 Glasses of Water?

Our bodies use and lose each day 8 glasses of water or 2 quarts

Our bodies are composed mostly of water—20 percent of our bones, 75 percent of our brain, and 80 percent of our blood

We need liquid for every metabolic process

Why the Need for 8 Glasses of Water?

Water controls the body‘s temperatureCushions and lubricates the jointsCarries nutrients to and from cellsSoftens the skinWater aids in digestion, absorption,

circulation, excretion, transporting nutrients & tissue building

Every day we lose water

We lose about half a cup in sweat when we just sit

around (more if we're active)half a cup in fecesmore than a cup in the air we exhale the rest comes out in urineA general rule of thumb:consume quart

water for every 1,000 calories burned

Are you drinking the amount of water you should everyday?

You need to be drinking 8 glasses(8 ounces each) or 2 quarts of water a day

Juices, caffeine-free soft drinks, and fruits and vegetables can provide some of your daily water requirement

coffee and tea (even decaffeinated), caffeinated soft drinks, and alcohol don't count

Drinks that contain caffeine are diuretics and actually make you lose fluid; alcohol, too, leads to dehydration

You may even need to drink more water

If you exercise regularly or live in a hot climate, you'll need to drink even more than eight glasses daily—as much as a quart or more—to replace what you lose through excess sweat

Water is also a component of weight loss, because it is needed to remove byproducts created during the breakdown of fat tissue

Helpful strategies to help ensure proper hydration

Don't wait to be thirsty! By that time, you've already lost 2 cups of water or more

Drink at least eight 8-ounce glasses of water a day. If you spend time outside you need to consume more fluids

Drink steadily throughout the day, keep a water bottle or cup at desk and on your commute. Having water container also acts as visual reminder

Helpful strategies to help ensure proper hydration

Keep drinking before, during and after exercise. You need 2 cups of water for every pound lost following a workout

Eat at least five servings of fruits and vegetables a day. On average, this is equal to about 2 cups of water

Start and finish each day with a serving of water. This will help make up for the loss of water while you sleep

Types of Drinking Water

Tap water most often from surface reservoirs, "purified" with minerals & chemicals, not necessarily free of environmental pollutants or contaminants from pipes

Well water primarily from groundwater supplies, can vary greatly in mineral content, susceptible to neighboring environmental factors

Types of Drinking Water

Spring water water bottled at an underground source is preferable, high mineral content. High cost in resource use, transportation & at the store

Mineral water generally high in mineral content, often naturally sparkling (containing CO2), microorganisms not able to live here; not recommended as sole source of drinking water carbon dioxide can affect the acid-alkaline balance in the body

Types of Drinking Water

Filtered water Activated carbon, reverse osmosis, or solid carbon block filter- the latter being most efficient, creates the least waste. It filters directly from the tap, retains most beneficial minerals while removing harmful bacteria, toxic chemicals & other impurities

Distilled water energy intensive and expensive; process removes all minerals- result tends to attract other minerals (& toxins) to balance with other bodily fluids

Rules of the Fountain

The most important thing is to drink-even if you don't feel thirsty

Thirst is satisfied long before you have replenished lost fluid

Research shows that cool drinks (40° - 50°) are absorbed more quickly than lukewarm ones

Rules of the Fountain

In hot weather drink at least 16 to 20 ounces of fluid two hours before exercising and another 8 ounces 15 or 30 minutes after

While you exercise drink 3 to 7 ounces every 10 to 20 minutes

After exercising, drink enough to replace the fluid you've sweated off and eat normally