Do You Need a Drink?

How about this crazy hot weather we've been having?!  That many straight days in the 90's even takes a toll on those of us who really love the summer. A long heat wave can really increase the desire to enjoy a cold beverage. While hydration is critical to good health year round, the heat and humidity increases the importance of keeping the fluids flowing.  Before you fill up your glass, give some thought to what you select.

Without a doubt, your go-to beverage year round should be water. Every system in your body depends on water. The benefits are plentiful. Some studies go so far as to suggest ample water consumption can reduce the risks of colon and bladder cancer, but there are more tangible and short term benefits you can enjoy as well.

Are you looking to lose or maintain your weight? Water is touted as a natural appetite suppressor and contributor toward weight loss. From a simple calorie consumption perspective, water is a zero calorie beverage. By opting for water over other calorie-laden beverages, you are cutting your daily consumption without a lot of effort. Penn State researcher Barbara Rolls, PhD, author of The Volumetrics Weight Control Plan, stated "What works with weight loss is if you choose water or a non-caloric beverage over a caloric beverage." Personally, I would always prefer to eat my calories than drink them.

A study from Stanford Prevention Research Center suggested that drinking at least 4 cups of water per day was linked to a 5 lb. weight loss over a year. According to the researchers, water increases the amount of calories your body burns.  

If you are someone who is challenged by portion control, drink a glass of water before each meal. Water helps to take up space and helps to provide that full and satiated feeling you enjoy. One study found that people who drink 16 oz. of water before a meal consume 13% few calories!

Are you an athlete, avid exerciser or fitness buff? When muscle cells don't have adequate fluids, they don't work as well and performance can suffer. Cells that don't maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue. According to the American College of Sports Medicine, people should drink about 17 ounces of fluid about two hours before exercise. During exercise, they recommend that people start drinking fluids early, and drink them at regular intervals to replace fluids lost by sweating.

Do you or your children suffer from occasional constipation? Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation. When you don't get enough fluid, the colon pulls water from stools to maintain hydration and the result is constipation.

Are you striving to maintain your youthful appearance? According to Atlanta dermatologist Kenneth Ellner, MD., "Dehydration makes your skin look dry and wrinkled." Proper hydration helps maintain the elasticity and suppleness of the skin and prevents dryness by detoxifying the skin.

Some individuals either aren't fond of the "flavor" (or lack thereof) of water or perhaps sometimes crave something with a little more zing. You can try simply squeezing in a lemon and/or lime for a change. You can also imagine yourself at a posh spa by adding cucumbers, melon, mint or basil.  

The exact quantity of water someone requires each day can be a challenge to determine and varies by individual.  Some experts advise eight 8 oz. glasses per day which is a good starting point.  An easy way to know if you are getting the right amount of hydration is if you produce a colorless or slightly yellow normal amount of urine.  If it's dark yellow or nearing orange, you are dehydrated.

As you enjoy all of the benefits of water, please consider the environmental impact of all those empty plastic water bottles and purchase a refillable bottle that you can use over and over. America's growing passion for bottled water is contributing to over 40 million bottles a day that fill landfills or become trash or litter. YIKES!  

So, water. It's a free, zero calorie, natural appetite suppressor that aids in weight loss, helps maintain optimal sports performance and your youthful glow that even keeps things moving in your digestive tract. 

What's not to love?! Drink up!