The Importance of Drinking Water• Initial weight loss is largely due to loss of water and you need to drink an adequate amount of water in order to avoid dehydration. • The process of burning calories requires an adequate supply of water in order to function efficiently. Dehydration slows down the fat-burning and muscle building processes. • Burning calories creates toxins (think of the exhaust coming out of your car) and water plays a vital role in flushing them out of your body. • Dehydration causes a reduction in blood volume, which reduces the supply of oxygen to your muscles. This reduction of oxygen can make you feel tired and result in less quality gains. • Water helps maintain muscle tone by assisting muscles in their ability to contract and lubricates joints. Proper hydration can reduce muscle and joint soreness during exercise. • A healthy (weight loss) diet includes a good amount of fiber. While fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it. • Drinking water with a meal may make you feel satisfied sooner, therefore eat less. However drinking water alone may not have this effect. In order to feel satiated, the body needs quality calories and nutrients.
The Institute of Medicine suggests that a good daily water intake for men is roughly 104 oz or a little more than 3/4 gallon. Women need a bit less with approximately 72 oz which is just over 1/2 gallon. Keep in mind that if you're active and working out you'll need even more to replenish what you've sweat out!