SORRY, WATER ALONE WON’T CAUSE WEIGHT LOSS

You may hear that water helps us burn fat – possibly because when we’re dehydrated we can burn less fat as our systems slow down, which is not quite the same thing. But if we’re getting enough, water doesn’t seem to offer any magical benefit.

THERE’S NO PERFECT AMOUNT WE SHOULD DRINK EACH DAY

We’ve all heard the “eight glasses a day” rule, but in reality, those numbers are pretty arbitrary. Our needs vary from person to person, and from day to day – it depends on where we are and what we are doing. If we’re in a hot climate, or doing lots of exercise, we’ll need more water than someone who’s inside a cool air-conditioned office sitting still. Generally, we need a basic water intake of between two and three liters, depending on our gender, to replace the water our bodies lose through the day.

WE DON’T GET ALL OUR WATER FROM DRINKING

Being permanently attached to a water bottle isn’t necessary. We get water from other fluids, too – juice, milk, soft drinks, even coffee and tea. While you might have heard these last two are dehydrating, that’s a bit misleading; yes, they can have a mild diuretic effect but they still contribute to your water intake. So do many foods – most fruits and vegetables contain lots of water, and even unexpected foods like bread can be high in water.

YOUR BODY KNOWS WHAT IT NEEDS

If you feel thirsty, that’s a good sign you need to drink. If you’re tired and getting headaches, that could also be a signal you’re not properly hydrated. Your urine is also a great guide: keep an eye on the color, and aim for pale straw; dark yellow or amber means you need more water. When you’re working out – and afterwards – follow the same body cues. If you’re sweating a lot from an intense training session, you’ll need to replace the water you’ve lost, but don’t force it down. Rehydrating slowly is a safer option.

IT IS POSSIBLE TO DRINK TOO MUCH WATER

This can be extremely dangerous. Hyponatraemia is an electrolyte disturbance that can be caused by drinking excessive water, causing the body’s sodium levels to become dangerously low. It can cause seizures or even death. A milder form, so-called “water intoxication” can also be an issue – it’s sometimes seen in athletes who drink too much, too quickly. Symptoms include nausea, vomiting and blurred vision. If you’re drinking more than four liters a day and you’re not an athlete or in a very hot climate, you could be at risk of over-drinking.

Article by Niki Bezzant supplied by Les Mills International