So how did everyone do with Ab month? I didn't do the Ab Challenge every day like I planned. However, since I was conscious about it, I tightened my core more often, just when doing every day things. I also helped build a deck...surely, that counts for something, right? Tell me how you did in the comments. I know GCGfriend H did something for her abs; she found them again! Congrats on the new baby H! He's gorgeous.
Now on to July. As the cute little girl above may have indicated, I'm declaring July as Water Month. (I don't know her; it's just an image from the web.) I'd like us to focus on getting enough water daily. We should discuss the benefits of water, the risks of dehydration, factors that influence water needs, and what to do when you'd rather drink something like soda. But today, let's talk about how much water one needs in a day.
There are so many conflicting recommendations on this...
-There's the 8 by 8 rule - drinking 8 8oz glasses a day. "The origins of this recommendation date back to 1945. The original guidelines actually came from a misinterpretation of a recommendation from the Food and Nutrition Board. The recommendation stated that a person should have 1 ml (about 1/5 of a teaspoon) of water for each calorie he or she consumes. The average diet at the time was approximately 1900 calories, meaning you needed about 64 ounces of water per day."
-Dr. Oz follows the Institute of Medicine which states that women should consume 91 ounces (or 2.7 liters) per day. This includes water consumed through food.
-The Mayo clinic recommends a healthy adult female living in a temperate climate should consume about 2.2 liters per day. But ultimately, it depends on how healthy you are, where you live, and how active you are.
-WebMD talks about the general recommendation of 6 to 8 8oz glass a day. However, they do say that you should consume more water when exercising intensely, are sick, or are pregnant or breastfeeding.
-According to an article on US News website, you can use a simple formula to determine how much water your body needs at rest. They describe at rest as "working at a desk, puttering around the house, reading and doing all of the other things you do throughout the day." They suggest taking your body weight (in pounds) and divide that in half. That's how many ounces you should drink daily to maintain basic functions. I believe it was GCGfriend H who originally told me about this method. So now that I've lost 11 pounds, I am at 160, which means I should drink AT LEAST 80 ounces of water per day.
-And then there is authoritynutrition.com, who says to trust your thirst. When you're thirsty drink. I recommend reading this article; it was by far my favorite. In fact I'm gonna flat-out quote a section from the article. It was my favorite take-away of all the things I read on this topic.
"How Much Water is Best?
At the end of the day, no one can tell you exactly how much water you need. As with most things, this depends on the individual. Do some self-experimentation… some people may function better with more water than usual, while for others it only causes the inconvenience of more frequent trips to the bathroom. That being said, I am not sure if the small benefits of being “optimally” hydrated are even worth having to consciously think about it. Life is complicated enough as it is. If you want to keep things simple (always a good idea), then these guidelines should apply to 90% of people:
1. When thirsty, drink.
2. When not thirsty anymore, stop.
3. During high heat and exercise, drink enough to compensate for the lost fluids.
4. That’s it."
I recommend you do whatever works best for you. Read the articles and see what you agree with. The main thing is to increase your water intake to further you on your path to a healthy life. Personally, I'm starting with 64 ounces and working my way up from there. When I find that I'm thirsty, I'll be grabbing a water instead of my beloved diet cola.
I want to hear from you! What do you think of water month? Are you already an avid water drinker? Is this something you need to work on? Or do you think I'm crazy to even suggest such a thing because you feel we should get our hydration from beer? Please comment!
Drank my water!!