The body needs water in second place after the need for oxygen!
Water regulates the temperature and body weight, brings nutrients to the cells, displays the decay products from the body and performs many different functions. Almost all life processes in the body occur with the participation of water.
The body’s need for water:
At least 1.5 – 2 liters per day for normal functioning.
• Active weight loss requires an increase in the rate of water consumption per day (30 ml of water per kilogram).
• Additionally, for every hour of physical activity, you need 1-3 glasses of water.
• In hot and cold weather, more water is needed to regulate the water balance and body temperature.
• When adding vitamins, minerals and other food additives to the diet, water intake should be increased so that the nutrients obtained are fully absorbed by the body.
• With the increase in protein in your diet, the need for water also increases.
The role of water in weight loss
Does not contain calories, fat and cholesterol, there is little sodium in it
• Reduces appetite
• Helps in self-cleaning the body
• Helps the body process fat stores
The secret of weight loss, which is always forgotten: Dehydration and metabolism.
Whether people know this or not, but when they try to lose weight (fat), their main goal (especially in the long term for weight control) should be to increase their metabolism (the speed at which your body converts energy). But most people do not realize that their level of hydration directly affects their metabolism. Water is involved in almost all biological functions in the human body, so when your body is dehydrated, your metabolism slows down. When your body does not get enough water, your calorie burning machine (muscle) slows down dramatically. More than 70% of your muscles are made up of water, so if they do not fully get enough water, this prevents their ability to generate energy. Another important factor is the body’s ability to use fat as a fuel, but when the body is in a dehydrated state, this function is also limited. The combination of these two factors affects your metabolic rate. The list of negative side effects that affect your metabolism due to dehydration can be continued indefinitely.
The effect of dehydration on the metabolism in your body is often overlooked by many weight loss programs, when in fact it should be one of the priorities of any healthy eating plan. The bottom line is that taking enough water is the first step in ensuring the optimal level of your metabolism. You should drink at least 2 liters of water every day, preferably about 3 liters (and in summer this rate is more by 30%). Your body can not distinguish between hunger and thirst, so when your tummy starts to rumble you mistakenly think that he wants to eat, although in fact he can simply tell you that he needs water. Drink a large glass of water first, and if in 15 minutes you feel that you are still hungry, then eat something (useful). If you think you need to drink, when your mouth dries up, then I will tell you that as soon as the mouth becomes dry and you feel ‘thirsty’ your body is already dehydrated! This is often accompanied by a sluggish state.
Get a good habit – drink water!
The first symptom of dehydration is constant fatigue. If the body chronically lacks its dose of moisture, it accumulates toxins, reduces immunity, impairs metabolism and digestion. Drink water gradually throughout the day. Do not drink a lot of water at once, as it will transit through your body in transit, without bringing the expected benefits. Drink water evenly throughout the day.
Your “water menu”
A glass of water immediately after the morning rise helps cleanse the body.
• One hour and one hour after each meal.
• Evenly 1-2 sips throughout the day.
In order to more easily control the consumption of liquid, use a one and a half or two-liter bottle – so you visualize your water regime. Drink water slightly chilled – so it is better absorbed by the body.
Do not like to drink plain water?
Fruit and vegetable juices, soda, black tea, coffee and alcohol do not replace water. On the contrary, water is required for their assimilation. If you do not like drinking plain water, drink specialized teas and drinks that help maintain the body’s water balance.