Water is the most basic and essential need for the human body. Water is not only crucial for survival but is also necessary for improving peak performance and provides significant results during weight loss! During intense bouts of exercise in tropical weather, a vital part of my diet was the use of water to hydrate and improve overall bodily function. Whether it was for strength endurance activities, cardiovascular exercise, or Muay Thai classes, water was the part of my diet that held my daily routine together and helped me push forward towards my goals.
On average, it is recommended that an individual consume approximately 96 ounces (3 quarts) of water a day. This may seem like a lot but, in fact, more should be consumed during fat loss programs. According to the NASM, those interested in losing fat should consume “an additional 8 ounces of water for every 25 pounds they carry”. All in all, a lot of water should be consumed during the day for a variety of reasons.
Water constitutes 60% of the adult human body weight. Some of the benefits of water include improved liver function (which increases the percentage of fat used for energy), the decrease of appetite (this was one of the effects of water I noticed immediately after I began my fat loss plan), and the improvement of metabolic function (increased endurance, strength and power). There are other benefits of the use of water that can improve overall bodily function as well.
Conversely, the effects of dehydration can lead to negative outcomes and can be detrimental to a fat-loss plan. Some of the negative effects include increased heart rate, decreased blood volume, decreased blood pressure, and the increased use of muscle glycogen (leading to the loss of muscle) and water retention. The National Academy of Sports Medicine states that “fluid loss of even 2% of body weight will adversely affect circulatory functions and decrease performance levels”.
During exercise, consuming approximately 16oz of fluid 2 hours prior to training (8-16oz’s more in warmer weather) is appropriate for fluid replacement. Furthermore, it is important to consume 20-40oz’s of fluid for every hour of exercise performed. If you choose to exercise for more than 60 minutes, it is wise to opt for a sports drink (eg. Gatorade) containing a light amount of carbohydrates.
These are just a few tips about water that can help an exercise routine and improve day-to-day health for individuals. While water is sparingly available in many developing countries, the abundance of water readily available to those who can afford it should not be taken for granted. If you have access to water, make good use of it!
I am sure you know a lot of people who have gone on some sort of a fat loss diet, lost some weight with it only to regain all the weight back again. People are so worried about how many calories they exactly eat or how many calories they burn with exercise. But no matter what diet they use or how intensely they count calories, they all end up heavier than they were before. Sad but true!