Tag Archives: water

[Day 2: Importance of Water]

Up to 60% of the human body is made up of water. Water does important things to the body such as flushing out toxins, hydrating your cells, maintaining intravascular volume so you can sufficiently transport blood and nutrients throughout the body, and even prevents constipation (that’s pretty much how Miralax works – draws water into the stool to loosen them up).

The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day. There’s an actual equation that you can use to calculate how much water you should be taking a day. I found one on SlenderKitchen, and here’s what it says. You just take your weight in pounds and multiply it by 2/3 and adjust according to your activity level, adding 12 ounces for every 30 minutes of activity (i.e., exercise).

I actually don’t know what weight to use for this one at the moment. Perhaps my initial weight of 123.6 since the new 121.6 pounds is rather a result of losing some of that excess water retention. Baseline I’m getting at 82.4 ounces (2436 mL) of water, then add another 20 ounces (591 mL) for working out I guess since I’m trying to do 45 minutes cardio and then some strength training.

Total water intake requirement: 3027 mL

Yikes, it looks like I need to start drinking some more water. I’m tired of needing to go pee all the time though! I feel like water just goes straight to the bladder within 20 minutes of drinking it. And if anyone was curious, the reason why I list my water intake in mL is because my water bottle has the capacity of 750 mL, and it’s pretty much the only line on the bottle.

Asides from the importance of water in our body, it also plays a role in weight loss too from what I’ve read while searching the internet. Here are some facts that I found on the internet. (I feel like I should find better more reliable sources than some of these, but these are all I have for now).

  • Drinking a lot of water can replace liquid calories, which will cut down your daily caloric intake and help you lose the weight. Remember 3500 calories = 1 pound! One can of Coke has 182 calories or so, therefore  one case is 2184 calories! That’s 0.62 pounds! Juice has a lot of calories too. For instance, orange juice has 110 calories in 1 cup, and apple juice has 113 calories in 1 cup.
  • Water can also help you not eat as much. According to CNN.com, it’s recommended that you drink 2 cups of water before each meal
  • There was a study, also mentioned on CNN.com, stating that people who had a small bottle of water before each meal, loss on average 15.5 pounds compared to those who didn’t who lost 11 pounds within 3 months. (Study Abstract found on PubMed). Apparently they did further analysis, and showed that if you keep it up even after the diet it provides benefits (loss of 1.5 pounds opposed to gain of 2 pounds).
  • Reduce water retention. One of the most common reasons why you have water retention in the first place is due to inadequate hydration. Your body wants to save as much water as it can so it can function properly. By keeping your body properly hydrated, the body doesn’t feel the need to store all that excess water for future use. Clearly that’s how I loss 2 pounds over 24 hours, because I’m sure it wasn’t from the deficit in caloric intake or the amount of calories I was burning or even the amount I was sweating when I was working out.

Another thing that I came across recently was the whole thing about how Victoria Secret models use water to their advantage when they are preparing for a show  (Article Can be Found Here). Pretty much what they do is keep themselves adequately hydrated up until they need to slim down for a show (think 1 gallon of water a day), and then decreasing your amount of water to regular habits 2 days before the show, and then 12 hours before the show to stop drinking any liquids. This causes the skin to “suck in” due to the decrease in water, essentially the dehydration, to give the illusion of being slimmer and weight loss. However, this is just a temporary solution and only works if you’re well hydrated prior. I just thought it was an interesting technique, but not really one for the interest of toning down and losing weight more definitely.

But if you’re read all of this, reward yourself with a glass of water. It’s good stuff.

Apparently in 24 hours I managed to lose 2 pounds (123.6 pounds yesterday), and I’m pretty sure the majority of it is water weight. I’ve been rather bloated lately too since that wonderful time of month is about to arrive. So drinking water helped with getting rid of the water retention in general.

[The Numbers]

  • Weight: 121.6 lbs
  • Water Intake: 750 mL by 11:30am, 750 mL by 1pm, 750 mL by end of work out, 375 mL in the evening = total intake = 2625 mL
  • Work Out Time: 50 minutes – 30 minutes on the treadmill (2 miles – I’m can’t run for the life of me) and 20 minutes playing racquetball with myself (the people who booked the racquetball room I was in showed up)

[The Meal Plan]

  • Breakfast: 100 calorie English muffin with peanut butter and honey with a medium French vanilla iced coffee from McDonalds (140 calories)
  • Lunch: Healthy Choice’s Top Chef Café Steamer – Grilled Chicken Pesto with Vegetables (310 calories)
  • Dinner: Bánh hỏi (a Vietnamese dish consisting of rice vermicelli woven into intricate bundles topped with chopped garlic chives), some steak cubes, and an ear of corn 
  • Snack: 1 granny smith apple with fat free french vanilla yogurt fruit dip