It is not possible to survive without water for more than two weeks while we can live for up to 8 weeks without consuming any foodstuff at all. In fact, after air, water happens to be the most important constituent of the human body. The primary functions of water will be to keep the mucous membranes moist, help in our movement by lubricating the joints and also maintain the core temperature within our system.
Water has the ability to carry anything that travels through the bloodstream to its required destination. It can also permeate the human cells so as to move the nutrients within them. Apart from this, water is likewise responsible for moisturizing our mouth, nose as well as the lungs for humidifying the air which we breathe.
Another important function of water will be to flush out the harmful chemicals and toxins from our system. It will also aid in keeping our blood glucose levels stable by helping the kidneys in excreting glucose through urine. In case we consume sufficient quantity of water following a high carbohydrate meal it will be possible to flush out the excess glucose from our body. The kidneys, liver and the blood vessels will find it very hard to flush out the excess sugar from our system without any extra fluid in the form of water.
On the other hand, consumption of excess water can reduce the sodium levels, and consequently, we need to replace the sodium with an electrolyte solution. In fact, we might even struggle with a condition known as Hyponatremia that can happen when excessive sodium has been lost. However, water does not have the capacity to replace the sodium on its own.
Does Water Help To Lose Weight?
Fat tissues consume more space within our system, and consumption of less quantity of water will result in the development of more fat tissue in our body. Once you start shedding pounds, there will be an increment in the requirements of fluids in the body. It is vital to reduce the intake of calories slightly, and also burn more calories on a regular basis so as to reduce weight in a healthy way. Strenuous workouts will aid in burning off the fat cells and also break them down. It is important to increase our consumption of water during this time so as to replace the space gained due to fat loss. In this way, we will be able to measure the actual loss of weight since the majority of the initial reduction is actually a fluid loss.
Once the fat cells are broken down, they will be transported to the other organs where they’ll be broken down further and the waste products will be flushed out from our system with the help of water. Nevertheless, increasing our water intake will not help us to lose weight to a great extent. It is our diet and exercise which will be responsible for our weight loss in the long run. However, ingestion of water is important since it will help our system to receive all the important nutrients and minerals while working out as well as dieting. Moreover, dehydration can also be prevented and toxins flushed out from our system by consuming sufficient water while exercising.
How Much Water Is Required During Dieting
The human body requires approximately 8 glasses of water on a regular basis so as to keep our body properly hydrated particularly if we happen to perspire profusely. While not consuming sufficient water, we might suffer from a fluid loss which may lead us to think that we are actually losing weight. As a matter of fact, this is true especially during the initial stages of dieting when most of the weight reduction occurs due to loss of fluids.
Moreover, fad diets likewise can lead to fluid loss as well. Consequently, most of the fad diets fail to give the desired results in the long run. According to many individuals, they will gain back the weight once the diet comes to an end. This is not because of the actual loss in weight but because of heavy loss of fluids, and one will gain back the weight once he starts taking back the fluids when his body becomes dehydrated.
The requirement of water will increase significantly at the time of dieting and exercise and because of this, it is vital to stay hydrated prior to working out. In fact, it is suggested to consume as much as 20 ounces of water at least a couple of hours before commencing the exercise. Following this, consume another 10 ounces of water 30 minutes before the workout. You will require sodium replacement along with a sports drink in case you exercise for more than 90 minutes in a single session. It is very important to rehydrate oneself after the exercise, and also consume protein and carbohydrates so as to make up for any nutrients that have been lost while working out.
However, take care not to drink too much water at any given time since it might result in the flushing out of the electrolytes leading to a condition known as “water intoxication.” This is going to happen when the sodium and other essential electrolytes have been depleted by excess water.
Intake of fluids will be also required in some other situations like high altitudes, hot and sultry days, and when you ingest an excessive amount of caffeine. It is recommended to increase the intake of water to at least 20 ounces every hour in case you happen to be dieting and also working out at high altitudes or in extremely hot conditions. Try to refrain from consuming caffeine and also take in additional electrolytes in such situations.
It is imperative to drink water on a regular basis since it will help to decrease your cravings, and thus reduce your weight significantly. Try to consume a glass of water once you feel hungry and it is not time to have your lunch yet. One plus point of consuming water is that it will not provide you with any calories at all. Also, it has been found that individuals drinking a glass of water before a meal will tend to eat lesser as compared to those who don’t. Water will also help to enhance your metabolic rate and burn the excess calories which you have gained by consuming your meal.