One of my New Year’s resolutions is to drink more water. More than the 2.5 liters that I am currently doing, so maybe at least 3 liters or a gallon a day. It is not easy. Just doing 2 liters would have been impossible if I was still teaching, because of the frequency of bathroom breaks. To motivate myself I am listing here some trivia about the benefits of water. I am mad at myself for not bookmarking, and now I have trouble finding some of the articles to cross-check the facts.
- Drink 8-12 ounces at least 15-30 minutes before working out, then drink every 10-20 minute interval while working out or 1.5 liters per hour to replace fluids lost by sweating.
- Water makes up 75 percent of muscle tissue. Dehydration slows down athletic performance due to weakness, fatigue, dizziness, and electrolyte imbalance.
- Water helps regulate body temperature, lubricates joints, helps energize muscles (prevents muscle fatigue) and is important in all body functions involving fluids from circulation to transportation of nutrients, and the production of new cells.
- Drinking two 8-ounce glasses before meals help fill your stomach and make you feel less hungry; drinking afterwards helps with digestion.
- Water helps the kidney rid your body of toxins.
- Cold water is absorbed faster; but avoid icy or frozen beverages. In colder temperatures warmer drinks (room temperature) are absorbed faster.
- Water helps skin cells build new cells properly, making your skin “glow.” While water will not remove wrinkles, dehydration makes the skin look more dry and wrinkled.
- You can also get water from fruits, vegetables, and food.
- Adding lemon to water help speed up weight loss and when taken first thing in the morning (warm water is recommended) has a synergizing effect on the cleansing and detoxifying processes.
- How much water do you need? It depends on many factors, but yellow and orange colored urine is usually a sign that you are not getting enough. Other signs of dehydration are fatigue, lethargy, headaches, and inability to focus. Some experts still go with the 8-10 glasses a day, roughly 2 liters — then add the amount you need to rehydrate after exercising.
And that is how I came up with the 3 liters to a gallon a day goal. I don’t drink anything else except green tea with breakfast and red wine after dinner.