One of the most common things our successful members
say is - make sure you drink enough fluids!
A good step to get your new healthy lifestyle started
is to increase the amount of fluid you drink each day.
It might seem strange to you, but drinking water actually
helps you lose weight and stops you retaining fluid!
Read on to learn more.
How much fluid is enough?
Fluid requirements vary greatly between individuals.
The amount of water you need depends on your age, weight,
diet, activity level and the climate in which you live.
CalorieKing.com.au recommends consuming at least 1500
mL of fluid per day, which is at least 6 glasses.
The most reliable way to tell if you are getting enough
fluid is to check the colour of your urine. If it is
pale yellow, almost clear, then you are getting enough
fluids. If however, your urine is dark in colour and
has a strong odour, it is an indicator that you need
to drink more fluids.
Why is all this fluid important?
Fluid serves many important functions in your body,
- regulating body temperature
to form the lubricants in the knees and joints
to convert food into energy
- helping to carry nutrients
and oxygen to all the cells in the body
- helping with
the elimination of waste
- improving intestine health and
helping prevent constipation
- flushing the kidneys of
the waste products of metabolism
Do coffee and tea count?
Tea, coffee, juice, milk and soft drinks are all okay
in moderation and do count towards your daily fluid intake,
but it is best if most of the fluid you consume over
the day is water. Water is cheap and easily accessible,
plus it does not add extra calories.
Some drinks, such as tea, coffee, cola and alcohol,
contain caffeine, which is a diuretic. This means that
these drinks actually cause your body to lose water.
While the occasional glass of juice, cordial or soft
drink is fine, these drinks can add many extra calories
without helping to satisfy hunger, and can also increase
your risk of tooth decay.
If you don't like the taste of water, try flavouring
it naturally with slices of lemon or orange or fresh
I’m trying to lose weight; I don’t
want to retain water
Strange as it may seem, drinking fluids actually helps
to prevent water retention. Drinking a sufficient amount
per day flushes out the water you are already holding
Excess sodium is a common cause of water retention.
Drinking fluids helps flush the sodium out of your body.
Other reasons for water retention include:
- Menstrual bloating
- Certain medical
conditions, such as heart or kidney disease
But I’m not thirsty…
Often we mistake thirst for hunger. By the time you
realise you are thirsty, you are already on your way
to dehydration. It is important to drink regularly throughout
the day, regardless of whether you feel thirsty.
Next time you think you're hungry, try having a glass
of water and then see how you feel - you might have just
been thirsty all along!
Do I need extra fluids when
Yes. When you're exercising or working in a manual job,
you need to drink more than usual to replace the fluids
you are losing via your sweat.
Is it possible to drink too much fluid?
While it is possible to over-hydrate, it is a very unlikely
You would need to drink in excess of 7 litres of water
per day, in conjunction with a low sodium intake. This
has the effect of 'diluting' the regular sodium concentration
of the body which interferes with nerve cell function.
Symptoms include dizziness, convulsions, coma and possibly
Reproduced with permission from CalorieKing.com.au. All material copyright CalorieKing.com.au