How Important is Water Consumption? How Much Water Do you Need?

 

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Everyone seems to think they know the importance of water but did you know that humans can only survive 2-4 days without water? Did you know that water makes up about 60% of our body weight? Did you know that some research shows that increased water intake can decrease the risk of obesity and type 2 diabetes?  To sum it all up…. water is critical to life and the majority of American’s do not consume enough of it.

The average recommendation for water intake is 1500-2000 ml/day depending on factors such as age, gender, weight, height, and activity level (contact a Registered Dietitian or ask me if you are curious about  how much water you specifically need a day). This equals around 50-67 ounces of water which is equivalent to 3-4 (16.9 ounce) water bottles/day.  This is a small addition to your day that can greatly help with weight loss, satiety, and improved mood. Studies show that people who consume 1-2 glasses of water prior to meals greatly decrease their total calorie (energy) intake daily and in turn lost significant amounts of weight if followed consistently.  I have also read that 50% of the time people think they are hungry they are actually thirsty and their hunger cues can be cured with just consuming an 8 ounce cup of water.

*Health Tip: try consuming a glass of water prior to digging into a pint of ice cream or grabbing some chips out of the cabinet. You might be surprised to find out what your body is actually craving!

Sugar Sweetened Beverages are consumed in higher amounts than water, these sugar sweetened beverages are normally high in added sugars and calories that increase our chances for weight gain and they are not the optimal fluid intake to hydrate and sustain the body. Research shows that consumption of sugar sweetened beverages increase our caloric intake by 500 calories/day and does not decrease the amount we consume at meal times resulting in… you guessed it! weight gain, which can increase the risk for obesity and type 2 diabetes. US National Health and Nutrition Examination Survey conducted a study that showed “When all sweetened-caloric beverages were replaced with water, energy intakes were reduced by 200 kcal/day.” If this does not give you motivation to put the calorie containing beverages down and switch to a more satisfying and healthy alternative, I don’t know what will!

This is just the tip of the iceberg for why you should consume more water, the health benefits are too numerous to count and I could go on for hours. But just to put it in perspective, people are rushing to try easy weight loss cures that have no research behind them and cost hundreds of dollars when you could just switch what you are drinking to something that you can get for free out of your sink and shed the pounds as well as reduce your cravings.

Research cited from below articles: 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929932/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/

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