DAY 1

Drink your water

The absolute minimum water consumption is half your body weight in ounces. If you weigh 200 pounds, that means at least 100 ounces (roughly ⅘ of a gallon). We’re not counting other beverages in this total. We mean water! If it’s caffeinated or sweetened in some way, it’s not pure water. Other beverages are OK, but they don’t count toward your water total. If you already drink more, this is an easy one for you. Consider it a gift, and get ready for habit number 2.

TODAY’S TIP FROM
COACH BRITTANY SNYDER

WHY IT MATTERS

Gillian Ward
Barbell Logic Director of Nutrition

The larger and more active you are, the more water that you need to drink. Extreme temperatures—hot or cold—will also increase your need. Most people get about 20% of their daily water intake from food. A general recommendation is for women to get at least 2.15 liters of water per day from beverages and men at least 3 liters per day.

Water is so important because:

  1. It regulates your body temperature.
  2. It helps creates saliva, aids in digestion and in nutrient absorption.
  3. It protects your joints, tissues, and spinal cord.
  4. It helps excrete waste through perspiration, urination, and bowel movements.
  5. It helps maximize physical performance.
  6. It improves your circulation.
  7. It can help you lose weight.
  8. It boosts energy and can improve mood and cognitive function.
  9. It can help fight off illnesses such as kidney stones, urinary tract infections, and exercise-induced asthma.
  10. It keeps your skin healthy.

A good indicator of whether you are getting enough water is the color of your urine. Urine should be almost colorless to a pale yellow. Urine that is dark in color indicates dehydration. Thirst, dry lips, and dry mouth are usually good indicators as well that you are not adequately hydrated.

Did you know that Americans spend 16 billion dollars a year on bottled water?

If you are curious about more outrageous facts about our bottled water consumption, here is an interesting read.

According to this article, buying bottled water is 2,000 times more expensive than drinking it straight from the tap. (Source: CreditDonkey)

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