Hydrate for Health!

Our bodies are made up of more than 60 percent water. Water therefore should be our beverage of choice. We have evolved to drinking our calories in the form of gourmet coffees, sports drinks, juices, smoothies, alcohol, soft drinks and shakes. But water is the most important and critical nutrient in your body and is key to burning fat.

If the kidneys do not have enough water, they do not filter waste products properly and must rely on the liver. The liver’s primary function is to mobilize stored fat for energy. When the liver has to take over for or assist the kidneys, it can’t do its fat-burning job, which hinders fat loss. Water also gives a feeling of fullness. Drink a glass of water with lemon prior to a meal.

Water is also necessary for proper digestion, circulation, waste filtration, excretion, healthy skin, muscle movement, temperature regulation as well as many other bodily functions. Signs of dehydration include fatigue, thirst, nausea, light-headedness, dark urine, dry mouth and legs that feel like lead. As little as 1 percent dehydration can cause a drop in endurance.

The general rule of thumb for the amount of water to consume is to multiply your current body weight by 0.55. That is the number of ounces you should consume each day. For example, if you weigh 150 pounds, you should consume approximately 82 ounces of water daily. A good way to know if you are drinking enough is by the color of your urine. If it is a medium to dark yellow, you need to drink more water. Drinking too much water, however, can lead to vitamin and mineral deficiencies. Do not wait until you are thirsty to drink water.

Keep beverages such as coffee and tea to a minimum, especially if you are adding sweeteners and cream, empty calories from non-nutritive sources. If you choose to consume coffee or tea, try decaf. Caffeinated beverages when cycled can act as a fat burner. For example, drink a cup of tea for three consecutive days and then drink only water for three days, then cycle back to three days of tea and so on. Continue to drink water every day. Soft drinks and fruit juices should be limited or avoided. Fruit drinks are missing the fiber found in fruit. Drinking alcohol can also hinder fat loss by impairing your ability to burn fat. Besides, a serving of alcohol adds about 100 to 150 empty calories to your intake. Some experts have estimated that drinking alcohol cuts fat-burning potential by as much as one-third.

Juice is also fantastic for your health. If you have a juicer it’s a wonderful way to get in your recommended 5 – 7 servings of fruits and vegetables a day. Juicing (depending on the juicer) allows you to get some of the pulp from the fruit, which adds to your daily fiber count.

If you find you have fallen into the commercial beverage trap, begin to replace one glass a day with water. Then ultimately switch to only drinking water with an occasional drink as a treat. Many of the commercial drinks include simple sugar and artificial sugar, which take nutrients away from your body and are addicting and filled with empty calories. Water will help you release fat and flush out toxins. Drink up!

About Kelli Calabrese
Kelli Calabrese, MS, is a national fitness, nutrition and lifestyle expert committed to helping people live longer, stronger and more vibrantly. She is the author of Feminine, Firm & Fit!—Building a Lean Strong Body in 12 Weeks and has been voted Personal Trainer of the Year twice. www.KelliCalabrese.com

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