No matter what your fitness goal is, whether it’s weight loss, muscle gain, or just trying to become more healthy overall, the first step is to make sure that your diet is in order. You set your calorie intake, figure out how many grams of carbohydrates, proteins, and fats you need, and from there, you figure you’re all ready to begin. But not so fast. You could be forgetting one of the most important things that you need to be considering: Your water intake. Many people completely neglect to consider how much water they are drinking on a day to day basis. Everyone knows water is important, but what exactly does drinking enough water do for you? Let’s go over a few reasons why you must start drinking more water if you are going to increase your fitness levels and see faster results.
Water Cleanses The Body
First, one of the top benefits of water that most people already know is that water is going to best cleanse your body and help you rid all the toxins that have built up over time. If for the last several months or years you have been using a diet that has been full of processed foods, chances are high that you do have a build-up of toxins in your system. If you want to feel better on a day to day basis, these toxins need to be removed and water is a big part of the equation to make that happen.
Ever notice that some people don’t smell at all when they sweat? Why do you think that is? When someone is properly hydrated and their body is cleansed, their sweat is primarily made up of water and thus, will not smell. However, if someone drinks a lot of alcohol and takes in other toxins, their sweat is going to smell accordingly. So another extra tip of being hydrated is smelling better!
Water Boosts Your Metabolism
Second, another big benefit that water is going to provide that is especially important for those who are looking for weight loss results is that it will help to boost your metabolic rate. When you are well hydrated, your metabolism will be running at a higher rate than usual, meaning you will see an increased rate of fat burning. This means you can either lose weight faster, or you can afford to eat a few more calories in your diet plan – which is something that almost all people would appreciate.
Want to speed up your metabolism even more? Make sure your water is ice cold. Colder water means that your body needs to do extra work to maintain your body’s ideal body temperature. The extra work your body needs to do to warm you up will burn more calories.
Water Decreases Hunger
Another amazing benefit of water is that it also helps to decrease your hunger levels. If you are often finding yourself hungry throughout the day and this causes you to turn to snacking as a way to fill the void, you could be taking in calories that you just don’t need. Start drinking more water and you’ll see that this decreases the hunger levels you’re experiencing. Whenever you have the urge to eat, always make it a practice to drink one large glass of water, wait ten minutes, and then see how you feel. You’ll find that the feeling of hunger passes quickly after drinking just one glass of water.
Water Improves Recovery
Another big benefit to water consumption is that it can help to improve your recovery rate from your workout sessions. Water will help to replenish the muscle tissues, removing lactic acid build-up and also helping to deliver more nutrients to the muscle cells. If you aren’t staying well hydrated, especially after a workout session, you may find that you don’t regain a feeling of strength as quickly as you should. This may mean it takes you longer to recover between workout sessions and you aren’t able to exercise as frequently as you otherwise would be. Since exercise causes you to sweat and dehydrate yourself, make sure that you are drinking plenty of water before, during, as well as after the workout.
Water Is Calorie Free!
Finally, the last big benefit to drinking water is that it’s completely calorie free. Few beverages can say this and if you choose to hydrate yourself with calorie containing beverages such as soda, juice, high fat milk, fruit smoothies and so on, this is going to have a very negative impact on your weight loss goals. Water is completely calorie free so you can drink as much of it as you want without it impacting your ability to burn body fat. If you find that you tire of the taste of plain water, jazz it up by adding a slice of lemon, lime, or even a few pieces of fruit (oranges, berries, or grapefruit all work well). Let it sit for a few hours and you’ll have a refreshing glass of water with a hint of flavor.
How Much Do You Need?
So now that you see the benefits of water, how much of it should you be drinking on a daily basis? Adult men should drink around 3 liters of water per day, while adult females should aim for around 2.2 liters of water daily. Keep in mind if you are active you will need to drink more than this to make up for fluid that you are losing.
So there you have the need-to-know facts about water, weight loss, and exercise. Are you getting enough?
For more on how to keep hydrated or if you’re interested in learning more about us, contact Philadelphia personal trainer, Brian Maher today!