Reference Points:

• You can survive for weeks without food, but only days without water.
• 60-70% of your body is water.
• Obesity decreases the percentage of body water — to as low as 45%.
• 8-12 cups of water are lost daily and must be replaced.
• Thirst is often misinterpreted as hunger.
• By the time you feel thirsty, your body may already be dehydrated.

Water suppresses the appetite naturally and drinking enough water is the best treatment for fluid retention.
Drinking more water then recommended does not cause bloating or water retention with a normally functioning heart and kidneys. Excess water is quickly eliminated, and allows the body's machinery to function properly. Learn to gauge your water consumption by the frequency of trips to the restroom; frequent trips are a sign you are probably drinking enough.

There's an old medical adage: Water follows salt. The more salt you eat, the more water your system needs to get rid of it. If you don't get enough water you will feel and be bloated. But getting rid of unneeded salt is easy -- just drink more water!

In order to maintain muscle mass while dieting, your muscles need to maintain a certain level of glycogen, which can be thought of as stored muscle energy. Water is required to form muscle glycogen, so a dehydrated dieter will find it more difficult to form glycogen (and maintain muscle mass) than the dieter who drinks his or her fill of water each day.

In fact, every chemical reaction in the body, including the breakdown of bodyfat, requires water.
Water also helps rid the body of waste. During weight loss, the body has a lot more waste to get rid of all that metabolized fat had toxins stored in it that must be eliminated. Without adequate water, waste products just stay in the system.

How much water is enough? On the average, a person should drink eight 8 ounce glasses every day. That's about 2 quarts. However, the overweight person needs one additional glass for every 25 pounds of excess weight. The amount you drink also should be increased if you exercise briskly or if the weather is hot and dry. Drink your water cold.

Some evidence suggests that drinking cold water can actually help burn calories! When the body gets the water it needs to function optimally, it's fluids are perfectly balanced.

Tips:

• Water aids in relieving constipation.
• Sip water through a straw to avoid swallowing extra air which can make you feel bloated (it works!).
• Carry a large glass of cool water around with you — sipping water will help curb your appetite.

Daryl Wisdom, MD
Bibliography:
Aceto, C. (September, 1998) Fat Loss: Straight Answers to FAQ's About Losing Bodyfat. Muscle & Fitness Magazine.