The Wonders of Water
18
Lesson One: Water It’s that simple. And even more powerful.
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Transcript of The Wonders of Water
Lesson One: Water
It’s that simple. And even more powerful.
We’re All a Little Dehydrated…
Approximately 75% of Americans have
mild, chronic dehydration.
75%
25%
Dehyrdated Hydrated
Why You Need to Drink More
• After oxygen, water is the next most important nutrient for our bodies and cells.
• Water is essential to flushing toxic-by-products.
• “Adequate” water intakecorrelated reduction of various diseases:– 45% reduction in colon cancer– 50% reduction in bladder
cancer– 79% reduction in breast cancer
Signs You Need to Drink More H20
Fatigue (physical
and mental)
Reduced
performance
Dry skin
Hunger
Heartburn
Arthritis
Back Pain
Migraines
Colitis
Asthma
High Blood Pressure
Adult-onset
Diabetes
Elevated Blood
Cholesterol
Pain (for various
reasons)
Mineral imbalances
& deficiencies
What Happens When You Drink More Water?
You will:• Receive a natural appetite
suppressant• Metabolize fat easier• Find exercising easier and
more enjoyable• Be more able to maintain
proper muscle tone• Retain less water – reduce
swelling and water weight (contrary to popular belief)
• Have healthier skin and body!
How Not to Drink Water
• Don’t rely on thirst.• Don’t rely on sugary
hydration gimmicks (I.e. Gatorade).
• Don’t drink a lot of water (more than an once or so) during a meal or right after. Before and after is fine!
• Ditch flavored water. Purified water is best.– Tap water is OK but not as
amazing.
When to Drink Extra Water
Before, during & after exercise
High fiber meals
Sugary foods
Hot weather/Sweating
Dark urine
Caffeinated beverages and foods:– Chocolate
– Coffee/Tea
– Sodas
How Much is More?
½ to 1 oz. of pure/purified water per day per lb of body weight*
*+ 20-40 additional ounces for an hour of exercise
Calculate Your Intake
.5 X Your weight = Minimum ounces per day
1 X Your weight = Recommended ounces per day
Example: If you weigh 145 lbs....5 X 145 = a minimum of 73 ounces of water per day
or a recommend 145 ounces per day.Yes… that’s a lot!
What’s An Ounce (Approximately)?
• 8 oz = Standard glass
• 20 Oz = Standard water bottle (from a machine)
• Divide your body weight by 20 =
– Amt of water bottles you should drink per day
That Stuff About Electrolytes…
• Electrolytes help regulate hydration and critical for nerve, muscle function & more– Dehydration can create an
imbalance of electrolytes… not good.
• Medical attention is critical for serious dehydration – They’re usually in an IV
• Sometimes we need extra help hydrating Exercise
Excessive drinking
Vomiting / diarrhea (yum)
• This is when electrolytes come in handy… – sodium, potassium,
chloride, & bicarbonate.
I Want Electrolytes!
• Sports drinks =
– not optimal sources
• Make your own!
– Recipe provided here (print!)
– Blend & drink 30-60 minutes prior to workout
– Add some Vitamin C and drink after as well!
A Note on Water Purity…
Make researching a water purifier a priority– Toxic bacteria,
chemicals, and heavy metals routinely penetrate and pollute natural water sources
– Sides to both opinions (with gov’t. health officials on one)
– Don’t have to look far to see warnings/research
FAQs
• I’ve heard it’s bad to drink too much water?– It’s SO so rare for any harm to
come from it. Unless you’re significantly underweight, or have other health concerns, I wouldn’t worry about drinking too much water – it’s a great and life changing habit!
• Do I have to count my ounces everyday?– No. Make water a habit and
drink as much as possible. Everyday.
Make Water a Habit!
Drink water aggressively & religiously.
Carry water with you whenever possible.
Drink when you wake up.
Drink throughout the day.
Drink extra water before, during & after exercise.
Drink before meals.
If I could only tell you to do only one thing to improve your health…
it would be to drink more water.
Just do it
Homework Checklist.
Sources
• National Association for Nutrition Coach Foundations, 3rd Ed.
• www.watercure.com
• Looking for more information? Tips?
– Ask me! [email protected]
Recommended Health Brands
• American Nutriceutical
• Longevity Plus
• Alacer
• Source Naturals
• Jarrow
• Life Extension
• Go for quality here
– Nutrients are often absorbed when in balance with other nutrients and packaged correctly.
