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Jul 28, 2014

Did you know that?

Water is probably the most under-utilized “supplement” in people’s weight, loss nutrition and health goals? Many people look at their carbohydrate intake, the amount of fat they eat, calories, ketone production etc. However, the one thing most people often over look is how much water they ingest in a day.

Let’s look at some facts to help paint a picture:

  • The brain is 95% water
  • The lungs are 90% water
  • Blood is 82% water
  • Muscles are 70%
  • Bones are 25% water
  • Fat is 20% Water

Those first four points are very crucial things when it comes to proper functioning in general. Throw any of those organs into improper functioning through dehydration and you should not expect your weight loss goals to go very well let alone feel very good. Some more fun facts:

  • A 2% drop in your body’s water level triggers dehydration signals
    • Fatigue
    • Bad short term memory
    • Trouble with basic functions
    • 4-5% Reduction in hydration level results in a 20-30% decrease in work and exercise performance.
      • Increased heart rate
      • Increased respiration
      • Decreased sweating
      • Extreme fatigue
      • Muscle cramps
      • Headaches
      • Nausea

Dehydration results in many things, one of which is decreased blood volume which affects all of the muscles and energy systems that help to power you through your workouts. Most people in America go through their day in some state of dehydration; they link their fatigue, headaches or nausea to many other things but often miss the easiest thing to change. So what is the takeaway? Drink more water! Try to get ½-1oz of water per pound of body weight each day and add about 8 ounces for every 20 minutes of exercise you perform. You may find that stubborn water weight finally starts changing in a positive direction.

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