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Nov 28, 2023

Water + Weightloss

💦 Let’s talk about WATER 💦
Hi! My name is Coach Jenn Bates, one of the owners here at Fit Body Boot Camp. Water’s such a hot button for me because even mild dehydration (fluid loss of 1-3%) can impair energy levels and mood, cause headaches, and can lead to major reductions in memory and brain performance. One study I read showed that even a fluid loss of 1.59% increased feelings of anxiety and fatigue.
All of our cells soak in water. Water makes up nearly 60 percent of total body-weight. Therefore, a 100lb woman actually carries around 60lb of water; a 200lb man carries about 120lb of water.
Subtle cues like a headache and/or fatigue can be your body’s way of telling you to drink more water. I was always told that by the time you feel ‘thirsty’ you’re already dehydrated.
What Can You Do To Prevent Dehydration?
It’s important to note that I’m NOT a doctor… and a myriad of health issues & medications you might be taking affect hydration – so my disclaimer is: Check with your Doctor to get specific recommendations for your own unique body. With that said, the usual recommendation is to drink half of your body’s weight, in ounces, of water per day. 150 pound person = 75 ounces of water = about 2 liters.
PS. If you eat a lot of veggies and fruit during the day, you’ll need less water, since fruits & veggies contain a lot of water. Coffee & tea counts towards your totals too!
Can I Over-Hydrate? YES
And as important as hydration is, over-hydration is a real medical condition caused by drinking too much water – it’s called hyponatremia, it’s rare but it’s dangerous & potentially life-threatening! On a personal note, when I entered into Peri-menopause in January of this 2019, someone suggested I increase my water, which I did, and it helped my symptoms a LOT! I would drink 16oz at a time, just to get it down – every half hour!! **DON’T DO THIS!** Your kidneys can’t get rid of more than 27-33 ounces per hour. So in order to avoid over-hydration, you should NOT drink more than 27-33 ounces of water per hour. Pace your intake!
I know it’s kind of out-of-fashion to talk about water… especially with the myriad of energy drinks and iced coffees out there, but here’s a few compelling factoids:

Trying to lose weight?
Did you know that drinking water can boost your metabolism? Studies have shown that drinking about 17 ounces of water can temporarily increase metabolic rate by 24-30%. This means you’re burning more calories just by staying hydrated!

Struggling with snack cravings?
Water can be a great appetite suppressant. Often, we confuse thirst with hunger. By drinking water regularly, you might find that your unnecessary snack cravings diminish, making it easier to stick to your weight loss goals.

Looking for a no-calorie drink?
Water is the ultimate zero-calorie thirst quencher. Unlike sugary drinks or even diet sodas, water doesn’t have any calories or artificial sweeteners, making it a healthier choice for those trying to lose weight.

Want to enhance your workouts?
Staying hydrated is key for optimal exercise performance. Even mild dehydration can affect your physical abilities, so drinking water before, during, and after your workout can help you get the most out of your workouts.

Experiencing digestion issues?
Water aids in digestion and helps prevent constipation, which can be common when dieting or changing eating habits. Keeping hydrated ensures that your digestive system works smoothly.

Need a natural way to detox?
Water helps flush toxins from your body through urination and sweat. Drinking enough water supports your kidneys in eliminating waste products, which is especially important when losing weight as fat cells release toxins.

Looking for better skin?
Adequate hydration can improve your skin’s appearance. Water helps maintain skin moisture and elasticity, potentially reducing the chances of sagging.

Feeling tired during the day?
Dehydration can lead to fatigue. Drinking water throughout the day can help you maintain energy levels, which is crucial for staying active and sticking to your fitness goals.

Are you convinced? We hope so!  Our last tip is to find a reservoir that you love, fill it constantly and carry it everyone with you! My family loves our Yeti’s, but Stanley cups are great too!

See you at bootcamp!
xo Coach Jenn
Photo showing man and woman drinking water