Wellness Database
Wellness Database: Water
Water is the single most important nutrient for all living things. The body is largely composed of this natural, vital substance. Chronic dehydration can exacerbate many health problems.
Related Studies
Dr. Andrew Myers: The Value of Water
The single most important nutrient a person can take is water. This inexpensive substance is all around us and is absolutely vital for everything that is alive. More than 70% of the world’s surface is covered in water but many people simply don’t get enough of it.
Water deficiency leads to chronic dehydration. This contributes to a wide range of common medical conditions ranging from osteoporosis and osteoarthritis to allergies and asthma. Chronic dehydration typically goes unnoticed for many years before symptoms begin to appear. To determine if you may not be drinking enough water, ask yourself the following questions. A yes answer to any may be a sign you should drink more water.
- Do you drink 3 or more cups of coffee every day?
- Do you drink 2-3 or more sodas every day?
- Is water your primary beverage of choice?
- Is your urine typically very dark?
Humans are designed to primarily drink water. Avoiding this critical nutrient in favor of a sugary substitute can have devastating consequences. Obesity, headaches, chronic fatigue, heartburn, stiff joints, allergies, and asthma may all be exacerbated by dehydration.
Recommended Dosage
8 cups or 2 liters of water every single day is necessary for proper health. Most water from public sources is just as beneficial and nutritious as bottled water or specially purified water.
Individuals who exercise frequently should drink additional water. Individuals who live in very hot environments should drink more water. The body is largely composed of this nutrient and frequent sweating requires more frequent replacement of the lost water.
Drinking Water Before Eating Causes Weight Loss
This 2010 study in the journal Obesity found that individuals who drink a glass or two of water before eating a meal have a significantly greater chance of losing weight than those who do not drink water. This is a quick, cheap, and easy way to help guarantee success in weight loss.
Water consumption acutely reduces meal energy intake (EI) among middle-aged and older adults. Our objectives were to determine if premeal water consumption facilitates weight loss among overweight/obese middle-aged and older adults, and to determine if the ability of premeal water consumption to reduce meal EI is sustained after a 12-week period of increased water consumption. Adults (n = 48; 55–75 years, BMI 25–40 kg/m2) were assigned to one of two groups: (i) hypocaloric diet + 500 ml water prior to each daily meal (water group), or (ii) hypocaloric diet alone (nonwater group). At baseline and week 12, each participant underwent two ad libitum test meals: (i) no preload (NP), and (ii) 500 ml water preload (WP). Meal EI was assessed at each test meal and body weight was assessed weekly for 12 weeks. Weight loss was ~2 kg greater in the water group than in the nonwater group, and the water group (β = −0.87, P < 0.001) showed a 44% greater decline in weight over the 12 weeks than the nonwater group (β = −0.60, P < 0.001). Test meal EI was lower in the WP than NP condition at baseline, but not at week 12 (baseline: WP 498 ± 25 kcal, NP 541 ± 27 kcal, P = 0.009; 12-week: WP 480 ± 25 kcal, NP 506 ± 25 kcal, P = 0.069). Thus, when combined with a hypocaloric diet, consuming 500 ml water prior to each main meal leads to greater weight loss than a hypocaloric diet alone in middle-aged and older adults. This may be due in part to an acute reduction in meal EI following water ingestion.
Read more here: http://www.nature.com/oby/journal/v18/n2/abs/oby2009235a.html
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