Water is Key to a Healthy Lifestyle
Do you want younger, healthier-looking skin? Drink more water!
Did you know that water flushes toxins from your skin, shrinks your pores, balances your pH, and moisturizes your skin? The moisture improves the skin’s elasticity, leading to tighter skin, fewer wrinkles and blemishes, and an overall healthy glowing complexion.
The percentage of water in your body varies depending on factors such as age, sex, and percentage of body fat, but usually falls within the range of 45 to 75 per cent.
There’s more water in lean muscle than there is in fatty tissue. Women have a higher percentage of body fat than men do and, therefore, a lower percentage of water in their bodies.
Water is essential for your body’s proper functioning because it helps transport nutrients, oxygen, and waste to and from your cells. Water does not contain any macronutrients and therefore it does not contain any calories. No calories means that water does not contribute to weight gain.
Don’t drink your calories!
Your body requires a certain number of calories per day to ensure proper functioning when at rest (known as your Resting Metabolic Rate or RMR) and an additional number of calories for the activities you perform throughout the day when you’re not at rest. Together, these two amounts make up your Total Daily Energy Expenditure or TDEE. You don’t want to blow through your TDEE before lunchtime by consuming beverages that are high in calories but low in nutrients. Doing so will leave you feeling hungry and lead you to consume more calories throughout the day than ideal for your body weight … which can lead to weight gain. Instead, aim to consume most of your calories from the foods you eat.
Do you struggle to consume water because it has no flavor? You can infuse your water with herbs, fruits, or vegetables. The sugar and calories from these additions are negligible, so you can enjoy the added flavor and the benefit of some vitamins.
Water can help curb overeating and maintain your weight loss. Drink a glass of water when you feel hungry. You may think you’re hungry, but you may simply be dehydrated. If you’re still hungry in half an hour, grab some food.
So how much water should you drink per day to ensure you’re getting all these amazing benefits?
A good rule of thumb is to drink the number of ounces of water that is equivalent to at least half your body weight expressed in pounds. For example, if you weigh 150 lbs (68 kg), you will drink at least 75 oz of water, which is 2.2 L. Drink more than that on days when you are very active.
Keep a water bottle next to you (ideally one that is BPA-free and non-plastic) at your workstation to remind you to drink often. A great tip my coach gave me was to put elastic bands around my bottle to represent the number of times I needed to refill that bottle to reach my water quota for the day. Great visual!
How do you remind yourself to drink more water each day?
Demi Dee is a certified Canadian fitness trainer and holistic health coach, and the Founder and CEO of The Knockout Room®. Demi is the creator of The Knockout Protocol: Raising Your Superhero Tween to Look and Feel Her Best, her signature health program for moms and their tween girls.