It has often been recommended in popular weight-loss programs that overweight and obese individuals hoping to shed unwanted pounds should drink more water.
As is often the case, the evidence base behind this recommendation was rather scant.
Fortunately, a study published in the journal Obesity suggests the recommendation may be quite sound.

In the study, researchers randomly split overweight or obese older men and women into two groups.
The first was put on a hypocaloric diet – meaning they were eating fewer calories than the energy they were expending.
The other was also put on a hypocaloric diet but were told to increase how much water they drank.
Both followed these eating plans for over 12 weeks.
The hypocaloric diet consisted of 1,200 calories for the women and 1,500 calories for the men.
Those in the group who were on a diet and were increasing their water consumption had to drink 500 ml of water (two cups) 30 minutes prior to each of their three large daily meals.
And what did they find?
Both groups lost a significant amount of weight – 11lb to 1st 1lb (5-8kg) – after being put on the diet.
But those who also consumed more water before their meals lost an additional 2 kg (4.4lb) in comparison to the diet only group.

This could be because those drinking more water ate fewer calories during meals – tests showed they ate approximately 40 fewer calories per meal.
The findings back up previous studies showing people who drink more water eat on average 200 calories less than those who do not drink before meals.
This study provides compelling evidence to encourage all those attempting to lose weight to increase their daily intake of water to help in their efforts.
Specifically, one should consume approximately 2 cups of water, about half an hour prior to most meals.
As has previously described, drinking more water will also have the added bonus of forcing you to take bathroom breaks, thereby increasing your level of physical activity.

WHY WE SHOULD EAT WATER, NOT DRINK IT
Health enthusiasts are arguing we should actually be eating more water-rich foods and drinking less.
Drinking water can cause it to pass straight through our system, flushing out vitamins and minerals as it does – while eating it allows it to get into our cells,
‘Healthy hydration is about the water you hold in the body, not the water you drink that passes straight through,’ says Dr Howard Murad, associate clinic professor of medicine at the University of California, Los Angeles, and author of The Water Secret.
The water in food is surrounded by other molecules that help it get into our cells more easily, and ensure it stays in our system for long enough to be put to good use.
‘When we eat water-rich foods, we absorb water more slowly because it is trapped in the structure of these foods,’ says Dr Murad.

‘That slow absorption means the water in food stays in our bodies longer, and brings a multitude of additional benefits.’

In an average day, a quarter of our liquid comes from our food. Almost all food has some water in it (even a slice of bread can be as much as 33 per cent).

Fruit and vegetables are the most water-laden, with cucumbers, lettuce, courgettes and radishes boasting more than 95 per cent.

In fact, studies show that fruit and vegetables can hydrate the body twice as effectively as a glass of water.

One study, by researchers at the University of Aberdeen Medical School, found that the natural sugars, proteins, mineral salts and vitamins in water-rich fruits and vegetables means they also supplement the nutrients lost through exercise.

Conclusion: Having water in your system doesn’t have to be by just drinking a glass of water. As stated above drinking water is extremely essential and doesn’t just give you the benefits of drinking water but also tells you all the ways you can consume water for a healthier more active lifestyle.

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Water is essential for our daily living, with great benefits for health, most of which the majority of people are likely not aware of. You could save yourself a whole lot of health risks by drinking just the sufficient amount of water needed by the body.

Every activity that goes on in the body requires water for effectiveness. We’ll be sharing with you below, some of the ways water can have benefits for your health:

1. Keeps you hydrated                                                                                                                                                                      

Every single activity that goes on in the body requires water, no matter how seemingly unimportant that activity may seem. Once there is insufficient water supply to the various parts of the body, there will be dehydration which in turn, causes tissues to dry up and limits the efficiency of bodily processes. This could eventually lead to several complications in the body that would affect you negatively.

2. Gives a younger look                                                                                                                                                                      

Getting dehydrated can give your skin a dry look that could lead to wrinkles and make you look older than you should. Water plays a smart role on the skin surface, moisturizing and keeping it smooth.

3. Makes you smarter                                                                                                                                                                          

The brain needs enough oxygen to function effectively, and to get this done, water should be taken in often. Water helps to transport the sufficient amount of oxygen needed for the brain to work. Drinking a lot of water in a day, helps your body to work faster, and allows your brain to interpret and deliver messages at an optimal level.

4. Helps in weight loss                                                                                                                                                                      

Water also helps to shed off excess weight. By drinking water consistently, you are likely to feel fuller and as a result, have much less interest in food. In this way, drinking water practically keeps you away from hunger.

5. Flushes toxin                                                                                                                                                                                     

Toxins are harmful substances which could lead to very serious complications if not taken care of. Water helps to flush out unnecessary particles from the body, whose presence could be considered toxic.

Usually, the body gets rid of waste through sweat, urine, and feces, and although, these methods are quite effective, the body requires water in order to carry out this process effectively.

Conclusion

It is very advisable to drink about 8 to 10 glasses of water daily. By doing so, you will save yourself tons of risks that you were probably not aware of.

Thinking of hiring a professional fitness instructor for further personalized fitness instruction? We’d be glad to recommend a fully licensed trainer you can trust. Please get in touch with us at:

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Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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Water is essential for everyday life and hardly can anyone survive for long without it. We need water to cook, wash, drink, build houses, water plants, and other such, but more importantly, an adequate amount of water should be taken into the body every day. The body needs water for stability and once water levels are insufficient, it leads to dehydration and causes serious health risks.

Inadequate intake of water has a great effect on the activities that go on in the body. We’ll be sharing with you below, some common health risks that come with not drinking enough water:

1. Breathing

A very sensitive function of water is that it helps in the transport of oxygen all over the body and in turn, collects carbon dioxide. The amount of water in the body, determines how much oxygen will be pumped into the whole body and how effecient this process will be.

2. Constipation

Water allows for quick and smooth digestion of food in the body. Insufficient amounts of water will therefore limit digestion rate and as a result, lead to constipation. Constipation causes the bowel to get filled without excretion, which makes stooling painful and difficult.

3. Dryness

The function of water in the human body isn’t just limited to the organs only. It also has a role to play in moisturizing the skin, mouth, and eyes, to avoid dryness in any form.

4. Headaches and migraines

As odd as this may seem, one of the leading causes of headaches and migraines is dehydration. Once water levels are insufficient in the body, it leads to dehydration and could cause severe headaches and migraines. However, studies have shown that by drinking a lot of water, headaches and, migraines can be suppressed.

5. Fatigue

The absence of enough water in the body can affect the memory and eventually lead to extreme tiredness. Taking a lot of water would reduce the risk of fatigue and make you feel stronger.

6. Dissolves kidney stones

The kidney functions in removing toxic substances as wastes from the organs. When these wastes are not flushed out effectively, they eventually get stored in the kidney, and form what are known as kidney stones. The essence of water here is to help in flushing out this unwanted waste and if there is insufficient water for this effect, some particles might still be left, which could lead to kidney damage.

7. Water retention

Due to the urgent need for water in the body, lack of sufficient water would cause it to hold in as much water as it can. As a result of this, there will be little or no water going out of the body. Risks attached to this are: weight gain, fatigue, and more.

8. Metabolism

Metabolism is the chemical process by which the body breaks down energy from food and supplies it to various organs and tissues for effective functioning. This process requires water for it to be carried out efficiently and effectively. Once the body lacks the amount of water it needs, metabolism becomes slow and could lead to other complications.

Conclusion

Quite a number of people wrongly think that one could substitute some other liquid (usually soda), for water. This is incorrect and could actually be harmful for health. Water has its unique functional abilities which can’t be fulfilled by other drinks.

Thinking of hiring a professional fitness instructor for further personalized guidance? We would be glad to recommend a trainer you can trust. Please get in touch with us at:

WhatsApp number: +971565830067 (Just send us code 8096 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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A country packed with coffee shops and convenience stores that offer tanker-sized soda options, then it’s no surprise that many of us drink way more calories than we need to. In fact, adding empty liquid calories is one of the worst dietary offenses we make.

1. When to Have: WATER

You’re feeling fatigue, have a headache, or are just plain old grumpy: A rule of thumb is that women need about 11 8 oz. cups of water a day and men need around 15 cups.

Losing weight:

Researchers found that over 12 weeks, dieters who drank water before meals three times per day lost about 5 pounds more than dieters who did not increase their water intake.

Tips: Drink two cups before every meal.

Exercise for less than 90 minutes:

Just because you sweat doesn’t mean you should reach for a sports drink. Yes, you need water for rehydration and because it helps lubricates joints and provides cushioning to organs and muscles, along with many other vital processes. However, people often overestimate their needs for sugar and sports drinks when exercising. Really, only water is needed unless you are active for more than 90 minutes with moderate to high intensity.

Tips:  Drink about 15 to 20 ounces two to three hours before exercise, and 8 to 10 ounces 10 to 15 minutes beforehand, and the same amount every 10 to 15 minutes during exercise.

2. When to Have:  TEA

Caffeine withdrawal:

Black tea may be the way to go when you want to reduce caffeine consumption. It has about 50 mg of caffeine per 8 oz. cup, as compared to coffee, which has between 100 to 190 mg per 8 oz. cup.

Stomach issues:

In Traditional Chinese Medicine, teas are said to improve digestion by neutralizing the stomach acids.

3.When to Have: JUICE

Constipation relief:

Prune juice is rich in vitamin C and minerals, such as calcium and iron. It also has high insoluble fiber content, which helps move waste through the intestines to be eliminated. Drink some on the morning to help balance out the nutrients in breakfast.

Juice is best partnered with lean protein and complex carbohydrates to kick off the metabolism. Always look for 100 percent juice to avoid added sugars and calories.

Urinary tract infections (UTI):

Cranberry juice contains substances that inhibit the binding of bacteria to bladder tissue, which can help prevent urinary tract infections.

Tips: If you often suffer from recurrent UTI episodes, try a daily glass of 100 percent cranberry juice.

High-fat meal:

Having orange juice after double cheeseburger may help to neutralize the inflammatory response of a high fat meal.

Tips: Drink one glass after a high-fat meal.

4.When to Have:  COFFEE

Concerned about diabetes:

Coffee contains chromium and magnesium, two minerals that help the body use insulin the hormone that controls blood sugar, which may help prevent Type 2 diabetes.

Feeling the blues:

Caffeinated coffee has been shown to have several health benefits in women. A study found the more women drank caffeinated coffee, the less likely they were to have depressive symptoms.”

5. When to Have: BEER

Endurance boost:

Dark beer has higher iron content than lighter beers. Iron is an essential mineral within all cells and it carries oxygen from the lungs to the rest of the body. The more oxygen carriers you have, the easier your muscles can access the oxygen rich blood to keep you going. Although beer is 93 percent water, dark beers are a good source of antioxidants that reverse cellular damage in the body. Antioxidants are what you need to fight the natural exercise response to muscle damage inflammation, which can fuel a faster recovery.

Tips: A beer now and then with meal is fine, but it’s best to avoid alcohol consumption 1 to 2 hours before bedtime so your sleep isn’t disrupted.

6. When to Have: LEMONADE

Immune support:

Due to its rich vitamin C content, lemons strengthen the immune system and are very cleansing. Lemonade made from fresh lemons, water, and a small amount of sweetener, raw honey, or raw agave, is detoxifying, freshening, and cooling.

7. When to Have: A SMOOTHIE

Meal on-the-go:

Commercial brands pack on up tons of calories and sugars, so make your own. A healthy smoothie ingredient list should include: Lots of greens, fresh fruit, a water-to-milk ratio of three parts water to one part milk or unsweetened non-dairy milk (such as almond milk) protein-rich chia seeds, hemp seeds, all-natural almond butter, or a scoop of a green and/or protein powder.