Drinking water contributes to health and maximizes weight loss

If Abraham Maslow had written the fitness hierarchy of needs, water would be the pyramid's most important block. A person can survive weeks without food but only a few days without water.

The National Academy of Sports Medicine recommends at least 12 eight-oz cups (96 ounces) a day for adults. Water should be consumed regularly throughout the day because it cannot be stored in our bodies like carbohydrates, fat and protein.

Drinking water frequently throughout the day helps keep the metabolism going, thus contributing to weight loss. Water assists in flushing the body of waste; the most unusable substances exit the body through urine. That includes fat deposits. According to the American College of Sports Medicine, drinking an additional 1.5 quarts of water per day while following a nutritious diet can help maximize fat loss.

Gym Enthusiasts, Endurance Athletes and Avid Recreationalists. Yes, this applies to the mom’s running after little ones all day – that’s considered an endurance sport in my book!

Drinking water between weight-lifting sets and while exercising aids in muscle repair and recovery. After all, water constitutes about 70 percent of lean muscle tissue. With properly hydrated muscles, you may find that you can push more weight and have a more effective workout. Without proper hydration, you compromise your workouts and decrease the body's ability to repair muscles between lifting and training sessions.

Expecting and Breastfeeding Moms. Water intake is very important for moms-to-be and women who are breastfeeding: low hydration levels can contribute to constipation, hemorrhoids, preterm labor, fatigue, and miscarriage. Not only does adequate hydration help prevent these factors, but water consumption is important to breastfeeding moms in aiding breast milk production. And for expecting moms, water helps transport nutrients to your developing baby.

Here are some tips on how to develop a healthy water-consumption habit:

• Add flavor. Can't stand the taste of plain water? Try adding slices of lemon or lime. Flavored water works, too, but make sure it's not loaded with sugar. Scan the label for the ingredients list and take a look at the nutrition label of bottled water: if the carbohydrate portion of the nutrition label reads anything other than zero carbohydrates, the water mostly likely contains sugar and other additives.

• Carry a bottle of water with you at all times. Make sure you have a full bottle before leaving the house to run errands or while making the morning and evening commute.

• Keep a water bottle and/or pitcher at your desk or on the counter to encourage you to drink water throughout the day. Keeping a full Brita type container close at hand is not only convenient for frequent bottle refills, but will also help keep your hydration levels steady and save multiple trips to the water cooler.

• When dining out, order a glass of water along with your beverage of choice. Drink the water first, then your other beverage. Make this a practice before all meals.

• Find ways to sneak sips of water into your day. Take a gulp before jumping in the shower, getting up from your desk, loading/unloading the dishwasher, etc.