Fat Camp Articles
Why So Much Water?
By Stefanie Hamilton
The human body is more than 50 percent water – and in some instances, this percentage rises as high as 75 percent. So it stands to reason that water is an essential part of the human diet.
But how much water do we really need to consume each day? And does it have to be actual water, or can it be something else – like juice?
How Much is Enough?
In decades past, scientists and health professionals recommended that people consume 64 ounces of water per day, which equated to drinking eight eight-ounce glasses. But if you’ve ever tried adhering to this recommendation, you know that that’s a lot of water!
In recent years, expert opinions about hydration have centered on satisfying thirst an achieving an optimum “overall fluid intake” level:
- Thirst – If you’re a healthy person who lives in a moderate environment, drink when you’re thirsty and you should be fine.
- Overall Fluid Intake – This refers to the total amount of fluids that are consumed in a day through both eating and drinking. In general, beverages make up about 80 percent of the fluids we take in; the other 20 percent comes from food.
According to the overall fluid intake recommended by the Institute of Medicine (IOM), men need to consume a total of 12.5 cups of fluids per day, while women need about 9 cups.
Keep in mind this means any fluid, not just water. Soda, tea, juice and even coffee count towards this total. There’s some debate about including caffeinated beverages, as it’s been generally believed that caffeine acts as a diuretic and can actually cause dehydration. But recent studies hold that this is true, so your daily cup (or two or three) of coffee can count toward your total fluid intake.
The body’s need for fluid is affected by factors including illness, extreme climate conditions, and physical activity. Someone who lives in a very hot or humid environment will need more fluids, as will someone who has an illness that includes a fever, diarrhea, or vomiting.
What About Weight Loss?
Another commonly-held belief is that drinking a lot of water can help with weight loss by curbing the appetite. But water quenches thirst, not hunger – so drinking a lot of water won’t make you feel full.
There are, however, a couple of ways that drinking water can help with weight loss:
- As a substitute – If you currently drink a lot of coffee or soda, switch to water and you’ll be swapping a high-calorie beverage for a no-calorie one. And reduction in calories is a key to weight loss.
- As a filler – While drinking water won’t fill you up, eating foods that have a high water content will help you feel fuller. Foods like lettuce, apples, watermelon and broccoli are more than 80 percent water, which means you’ll eat less. This is why soup is so filling, because the satiety of meat and vegetables in increased when water is added.
Though all fluids count towards your daily consumption, you still want to choose wisely. You may be a coffee connoisseur, but coffee won’t give you any of the vitamins or nutrients you need, and that can be found in other beverages.
As with most aspect of life, balance is the key when it comes to proper hydration. Enjoy your coffee, but be sure to drink some juice, milk, or water as well.
