Water

Why is water important?
It carries nutrients into cells and transports wastes out of them.
Dehydration causes your metabolism to slow down. 50-75% of your body is made up of water (about 10-12 gallons), so replenishing your body's water supply is crucial for proper function.
It is a wonderful cleansing process for the body and helps prevent kidney problems.
Your digestion is improved. Dehydration also causes your digestive system to work at diminished capacity, potentially preventing you from getting the nutrients you need and triggering unnecessary eating to make up for the shortfall.
Decreases headaches and fatigue.
Water fills you up. By drinking water you can curb your appetite. Dehydration can make your body go in search of water, signaling you to eat more, a phenomenon sometimes called, "artificial hunger."
Exercise is more effective is you're fully hydrated. When exercising, your body can't cool itself adequately when it's low on fluid. Being adequately hydrated during exercise will also help you stay energized so that you can maintain an appropriate intensity and duration.

How Much?
· Drinking about 8-10 cups a day is average to make sure you are properly hydrated (the average adult loses about 8-10 cups of water daily so to maintain your body's proper fluid balance you should replace it each day)
· If you are working out regularly you should ideally drink more than 8 cups.
· Drink before you get thirsty! Thirst partially controls the water content of the body, but often thirst lags behind the body's needs. By the time you are thirsty, your body may already be dehydrated.
· Drink throughout the day; not all at once.

Tips to Drinking More
· Start the day with a glass of water
· Buy a water filter for your home or add a lemon to your glass
· Carry a bottle of water with you at all times
· Any time you see a water fountain, stop and take a few sips.

What Are You Drinking?
Sprite 250 Calories, 65 g Sugar
V8 Splash 220 Calories, 50 g Sugar
Pink Lemonade 250 Calories, 67.5 g Sugar
Water 0 Calories, 0 g sugar

All flavors of soda pop are loaded with calories and sugar. Many also have caffeine and other additives. Soda is your worst choice for weight management and overall health.
Many "Juice Drinks" look like fruit juice, but are actually only 3% to 20% Juice. They are filled with calories and sugar for flavor. "Juice Drinks" are not your best option.
Water is the best choice to quench your thirst. It is sugar and calorie free and will help you have more energy and manage your weight!

What will you commit to do differently this week?