Everyone tells you to drink more water and how you could die in a short time without it! I know what you’re thinking: “blah blah blah!” Boring, right? Hang on. It really does play a key part in weight loss. Let me explain.

Now before you start chugging down a couple gallons of water, hear me out! You don’t need that much.

Water does help you lose weight! Here’s how:

• Two glasses of water prior to a meal helped middle aged and older adults feel full longer, research studies found.
• Cuts out a ton of calories when you replace your regular beverage with water!
• Guess what? A hydrated body looks leaner. Why? Because when you’re dehydrated, you retain water. Yikes!
• I bet the magazine rack has at least one headline screaming “Rev up your metabolism with this one trick!” Well, here’s a good one. Just drink enough and your body will be able to metabolize properly. When you’re dehydrated, your metabolism may slow down. We all know what that means for weight loss!

So how much water should you be drinking?

It depends.  The suggested guidelines for water consumption used to be sixty-four ounces per day.  While it is still a good amount of water for some, others may need more. Here are some guidelines to help you decide:

Drink more when you are in situations where your body loses water:

• in warmer climates,
• during more intense exercise,
• at high altitudes.

Try to be more aware of your water intake:

• if you’re the type of person who usually doesn’t notice thirst; or
• when you are very busy and likely to forget to drink.
• If you talk for a living.  Water is lost though saliva.

How do you know when you’re drinking enough water?

• The best way to tell if you are hydrated is the color of your urine.  Clear to pale yellow is ideal. Yellow to dark yellow means you need water, and if it looks like tea or beer you are dehydrated!  Supplements can also cause urine to be dark yellow. So keep that in consideration.

• Start by drinking a half ounce for each pound of your body weight.  For example, if you weigh 150 pounds, drink seventy-five ounces of water throughout the day.

• Avoid allowing yourself to get “thirsty”.  If you are getting a thirst signal then the body is already too low on water!

Five tips to increase your fluid intake:

1) Have a water bottle in your car, at your desk, or in your bag, and sip it throughout the day.

2) Eat lots of fruits and vegetables!

(3) Replace soda with sparking water.  If you like sparkling water, consider getting an in home soda machine. They take up very little counter space. You also save money and there are less bottles to recycle. This helped my husband Matthew go from not liking water to drinking plenty of it!

4) Add fruit or cucumber to your water for flavor.

5) Have water with every meal.

At first it may seem like you have to go to the bathroom a lot. This is normal when you up your water consumption. It is not uncommon to have to use the restroom every hour.

If you sit at a desk, this will encourage you to get up and move every hour. It also allows you to monitor your progress!

Here is a fun recipe for Raspberry water courtesy of Face Magic in Albany, CA.

Raspberry Water

• 1 Pitcher of Water
• 1 bag of Frozen Organic Raspberries
• Place the raspberries in the water and allow it to turn the water a pinkish red color.  Pour in nice glasses and enjoy!

I hope this helps you with your weight loss and management program.  Please feel free to comment below or ask me a question.

I’m going to go get a glass of sparkling water!

Blessings!

Jennifer Ledford