• Sara B.

Nutrition Tips: Water


Last week, I talked a bit about being scale-obsessed. Are you obsessed with your weight? Are you only concerned about the number of the scale? I hope not. If you are, that’s okay. You can reverse your thinking about the number on the scale. First, let’s talk about your relationship with food and how that relationship reflects how you feel. I’m not just referring to the way you feel internally, as in digestion, but also psychologically and how it affects the way you think about the number on the scale.


First, let’s talk about water. Water is key to your nutrition. Generally speaking, you should consume between a half to a full ounce of water for every pound of body weight. Don’t want to get on the scale? Most people should aim for 100 to 150 ounces of water daily. Basically, try to drink a gallon of water every day. How do I do it? I pick a favorite water bottle, say one that holds 35 ounces, and calculate how many times I need to fill it up every day. I aim to fill it up 4 times daily; that way I know I have drunk a gallon of water that day. Plus, I get water intake from my BCAA’s during my workouts and sparkling flavored water, too.


I know what you’re thinking. Doesn’t that much water make you pee? YES! All, the, time!! It’s a harsh reality for keeping myself hydrated. I also love coffee. So, literally, every morning, I am in the bathroom every 30 to 45 minutes. It’s what I do.


Water is key for so many vital functions. It helps lubricate your tissues, eliminate waste, and aids in digestion. Water is vital for the brain to function, too. The brain is made up of 75 percent water. On those occasions where you’re finding it hard to concentrate, drink a glass of water to literally get the juices flowing again. Water is key for the cardiovascular system. Water helps move key electrolyte nutrients like potassium and sodium through the body to the heart, lungs, and skeletal muscles.


When the temperature changes, it’s easy to forget to drink the appropriate amount of water during the day. When it is cooler, we forget to drink enough because the heat does not prompt our thirst, and when it’s hot, we have a tendency to underhydrate, which can lead to dehydration and many other health concerns. Once the temperature increases, it’s important to hydrate in the days leading up to the hot day. And you have to drink water throughout the day to stay hydrated as you sweat throughout the higher temperatures. Again, you will pee every hour. To make sure you are properly hydrated, you can monitor the color of your urine. Very pale yellow urine means you’re overhydrated. Urine that is too dark means you’re dehydrated; pound a full glass of water right away. You want to be somewhere in the middle – light yellow.


Water is essential to life – your life. Drink your gallon of water daily and you will see increases in your energy. Fatigue symptoms will subside. You may even lose a couple of pounds while you flush out toxins. Your skin will improve and glow, radiating health and beauty. So, drink up!

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