Benefits of Proper Water Intake
At some point in your life, you have been told to drink more water because it is “good for you”, but why exactly is it good? The true benefits of adequate water intake are often overlooked by most people. Humans are made mostly of water, and without proper hydration, many key functions of the body would simply not be possible. Proper water intake has a direct effect on our daily lives and our overall health.
Lack of proper water intake can lead to dehydration, feeling faint, and mental fogginess. Proper water intake helps regulate your body temperature, flush waste from your body, and transport nutrients via the bloodstream. How much water does the body need to properly function and avoid negative side effects? There are a few highly regarded recommendations for daily water intake that include eight 8-ounce glasses a day (64 ounces). Another recommendation suggests drinking half your body weight (pounds) in ounces of water a day. Outside factors also play into your daily water that should be considered. The climate in which you live can come into play because people living in hot climates will need to drink more water to regulate body temperature and replace water lost sweating. Also, your level of physical activity effects your daily hydration needs due to water lost with extra internal functions and sweating.
It is nice to know that adequate water intake is good for your health, but you may wonder how it will affect you on a daily basis. Personally, increasing my water intake had a huge impact on my daily life. As a teenager, I would have three cans of soda a day, but decided to cut it out and replace it with just water. I was surprised by the results. Instead of feeling hyperactive, I felt even-keeled. Instead of having issues staying awake during the day and issues falling asleep, I was able to be awake, focused, and energetic while also being able to fall asleep well at night. For me, once I felt the results it has been a major focus to keep my water intake high. Water is a key building block of life, so do not be surprised if you see improvements to your energy levels, mood, skin, or sleep.
Whether adding more water throughout the day or replacing other beverages, adding an appropriate amount of water to your lifestyle can make a major difference. Think about where you can add water into your own day. First thing in the morning, between meals, or after physical activity are all great times to make improvements. Give it a try and find what works best for you.
CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant
[Video] Who Works With A Health Coach?
Here is a video I made last month to give a description of what kind of people use a health coach.
If you have questions on working with a Health Coach, please ask.
CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant
Making Smart Choices When Snacking
Snacking gets a bad reputation from the health industry sometimes, but that really should not be the case. I think most of us understand that eating ice cream and cookies right before we go to bed is not productive towards an overall healthy lifestyle. However, snacks absolutely do have a place in a healthy lifestyle and can be great when worked in properly. Snacking can be a great tool to reduce hunger between meals, improve energy levels, and keep meal portions in check. There are three key factors to focus on for healthy snacking: when you are snacking, what you are snacking on, and how much you are having for your snack.
When Are You Snacking?
From my experience, people do not think about when they eat their snacks, they just eat whenever they are hungry. Often people have snacks late in the evening, which is usually is not the best time since there will be little time to work off those extra calories. This is especially a problem when trying to watch your weight. It is generally best to fit a healthier snack earlier in the day while most people are more active. It also can help to cut back on the urge to snack late at night.
What Are You Snacking On?
Anything can technically be eaten throughout your day as a snack. Picking the better available options is going to help you improve your overall health. Fruits, vegetables, nuts, granola, and hummus are all great options. Generally, snacks high in protein and fiber will keep you satisfied and satiated throughout the day. A snack of complex carbohydrates before physical activity can be appropriate to make sure you have the energy for your exercise. In contrast, snacks like crackers, most granola/protein bars (often glorified candy bars), and dried fruits loaded with sugar are foods some people may perceive as a good choice.
How Much Are you Snacking On?
Snacking a little is alright, but what if I told you portion size is important for higher quality snacks as well? I am a big fan of snacking on nuts because they are high in fiber, protein, and healthy fats. Remember that both fats, saturated and unsaturated, are fairly high in calories. One gram of fat is nine calories, while a gram of carbohydrates or protein is just four calories. This means the calories can rack up quickly when eating nuts, sunflower seeds, peanut butter, or to a lesser extent, hummus. Be mindful of the appropriate portion size on the label if you are trying to watch your weight. For items such as chips, ice cream, and pretzels, try using a smaller bowl to decrease the size of your portions.
Snacking is absolutely part of a healthy diet but it is important to do it intelligently. Try working in small snacks throughout the day to see what exactly works best for you. Remember, the more active you are, the more appropriate it is to work in more snacking. It will help keep your energy up, your hunger low, and more satisfied throughout your day.
CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant
