Much ado about H2O.
We ended our nutrition conversation last time with a promise to talk more about water.
Since March is nutrition month, we had better get going!
I must fully disclose here that I am a hardcore coffee lover. I've gotten much better over the last few months since my nutritionist pointed out the proper rules of hydration. I also found out I am not alone in not knowing the true importance of drinking enough water every day and how it can impact your overall health. Drinking the right amount of water can help you lose weight (sometimes we confuse hunger with thirst and don't even know it), speed up your metabolism and improve your mood, energy, and focus. http://today.uconn.edu/blog/2012/02/even-mild-dehydration-can-alter-mood/
Here's a chart so you don't have to actually do the math!
So this month, give WATER a real try! It's a very important part of becoming well. I have a sticky note on my computer that says DRINK WATER. I have several cans and bottles of my fizzy water in my office and at home and I've added a few types of tea to my pile of K-cups.
One of my very favorite tips to share about water is to try drinking a cup of hot water with fresh lemon every morning BEFORE you have your first cup of coffee. Warm lemon water flushes out toxins, aids in digestion, benefits your skin and eyes, and the list goes on and on. TRY THIS! It makes you feel wonderful and gets your day off to the right start.
So as we head into March and the optimism of Spring, let's do something to care for ourselves on the inside and out - cheers to drinking more water!
Melinda
Since March is nutrition month, we had better get going!
I must fully disclose here that I am a hardcore coffee lover. I've gotten much better over the last few months since my nutritionist pointed out the proper rules of hydration. I also found out I am not alone in not knowing the true importance of drinking enough water every day and how it can impact your overall health. Drinking the right amount of water can help you lose weight (sometimes we confuse hunger with thirst and don't even know it), speed up your metabolism and improve your mood, energy, and focus. http://today.uconn.edu/blog/2012/02/even-mild-dehydration-can-alter-mood/
But how do you figure out how much water is enough for you? Here's the formula:
Take your weight. Multiply by 2/3. Adjust this number by your activity level.
You should add 12 oz. of water to your daily total for every 30 minutes that you work out.
| Weight | Ounces of Water Daily |
|---|---|
| 100 pounds | 67 ounces |
| 110 pounds | 74 ounces |
| 120 pounds | 80 ounces |
| 130 pounds | 87 ounces |
| 140 pounds | 94 ounces |
| 150 pounds | 100 ounces |
| 160 pounds | 107 ounces |
| 170 pounds | 114 ounces |
| 180 pounds | 121 ounces |
| 190 pounds | 127 ounces |
| 200 pounds | 134 ounces |
| 210 pounds | 141 ounces |
| 220 pounds | 148 ounces |
| 230 pounds | 154 ounces |
| 240 pounds | 161 ounces |
| 250 pounds | 168 ounces |
Tips for Reaching Your Daily Water Goals
- Drink 2 cups (16 oz) of water before every meal: Drink 2 cups of water before every meal and you have already consumed 48 ounces of water. If you are losing weight, this will be helpful in making you feel fuller as well.
- Morning and Night: Drink one glass (16 oz) of water when you wake up and another 8 oz glass before you go to sleep every night. This will add another 24 ounces of water to your daily intake. Keep a glass or container of water at your bedside, that way as soon as you wake up and start your day, you can begin drinking water.
- Keep Track By Your Container: Buy a special container for your water and set a goal of how many times they will fill and finish the container. For example, if you buy a 16 oz container and need to drink 80 ounces of water a day, your goal would be to drink 5 of those daily. Need to drink more water? Try a larger container.
- Infuse Your Water With Flavor: Water doesn’t have to be boring and infusing your water with fruit, herbs, and other flavors can make it much easier to reach your daily goal. Try adding cucumber, strawberries,lemons, limes, and fresh herbs to create flavorful water. A pitcher like this one makes it simple to do and fun.
- Bubbles: Drink carbonated and sparkling water in addition to regular water. Many people find that adding sparkling water and 0 calorie flavored water makes drinking water throughout the day more fun. Polar Seltzer is one of the few that has no yucky stuff added and it's inexpensive. They have tons of nice flavors that taste great and are super refreshing. This was the number one thing that got me away from the bad diet soda.
- Tea - find one you love and drink it hot or cold. There are many wonderful heath benefits to drinking tea besides hydration, so enjoy! Replace a cup or two of your coffee with tea if you can.
One of my very favorite tips to share about water is to try drinking a cup of hot water with fresh lemon every morning BEFORE you have your first cup of coffee. Warm lemon water flushes out toxins, aids in digestion, benefits your skin and eyes, and the list goes on and on. TRY THIS! It makes you feel wonderful and gets your day off to the right start.
So as we head into March and the optimism of Spring, let's do something to care for ourselves on the inside and out - cheers to drinking more water!
Melinda
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