You have heard the expression “don’t drink the water”, usually referring to tap water in a foreign country.  Well, fortunately in the U.S. water is a safe commodity to use, so drink up.  Experts suggest drinking at least (8) eight ounce glasses of water per day.  If you exercise and perspire, you may need more.  Several training books recommend drinking water before, during and after an exercise session. 

 

One gauge of how well your body is hydrated is the color of urine.  You want the color to be clear, not yellow.  Another gauge is thirst.  It is recommended that you drink water before you feel a thirst sensation in your mouth.  As our bodies and especially our muscles are mostly water, it is important to stay well hydrated. 

 

Of course there are other fluids besides water, but water is the best one for our bodies.  You can drink juice, low fat milk, tea, and flavored beverages, but check the amount of sugar in each.  Try sipping water from the water cooler each time you pass it at work, and carry a water bottle with you in the car or keep one at your desk.  When walking, have one with you as well for constant refreshment.  Drink a glass of water in the morning, and have one before dinner and one prior to bed time.  Remember alcohol, diet drinks, and caffeine act as diuretics which can dehydrate you.  Those drinks don’t count as part of your 8 glasses of water.

 

Water is important for digestion and metabolism of food and for carrying nutrients and oxygen to the cells.  It also helps regulate body temperature.  On a normal day your body can lose 10 – 12 cups of water and your food will only provide 2 – 4 cups leaving you a deficit of about 8 cups that you need to consume.  For weight loss water is essential as it can suppress appetite when taken before a meal and is essential for fat metabolism and proper liver and kidney functions.  Insufficient hydration will cause your body to retain water which can lead to swelling in the legs.  As you can determine it is essential to drink adequate amounts of water. (Water helps the body function efficiently.  Drink up.)

           

Sources:

Strength Training Past 50, Wayne Wescott and Thomas Baechle

Physical Fitness, Robert Hockey.

 

Article by Bob McDowell, Certified Personal Trainer.