How to Properly Hydrate
Sedentary men should drink at least 3.0 liters (approximately 13 cups) and sedentary women should drink at least 2.2 liters (approximately 9 cups) of water per day.
For those who are actively working out (and I encourage you to!), it is recommend that you consume 14-22 ounces of water prior to exercise, and then 6-12 ounces for every 15-20 minutes of your workout. The basic goal is to replace urine and sweat loss, and you should continue drinking water after your workout to completely replace what you lost as well as add more water into your system.
The ultimate goal is to drink half of your body weight in ounces. For example, a person that weighs 150 pounds would aim to drink 75 ounces of water a day.
The effects of dehydration can cause damage to the body and often times the body is already dehydrated when symptoms start to show. Dehydration can cause:
- Decreased blood volume & blood pressure
- Increased heart rate
- Decreased performance
- Decreased sweat rate
- Increased core temperature
- Water & sodium retention
- Decreased cardiac output
- Decreased blood flow to the skin
- Increased use of muscle glycogen
The more you hydrate your body, the better you will be at detecting early signs of dehydration. Being properly hydrated also helps you stay full longer – a lot of times when you feel like you’re hungry or craving food, your body really needs water instead.
The Benefit of Lemon Water
Adding lemon to your daily water intake has many powerful benefits in addition to just hydrating. Lemons not only add flavor, but they are packed with nutrients like Vitamin C, B-complex vitamins, calcium, iron, magnesium, potassium and fiber. Lemon is a fruit known for its therapeutic value, and it helps maintain your immune system as well as helps purify your blood.
Lemon juice also helps replenish body salts after workouts, which makes a beneficial post-workout drink.
There is also the debate on hot vs. cold water when adding lemon, and I’ve seen so much overlap that I’m going to go out on a limb and say that it doesn’t matter. Other reports I’ve read say that the lemon water must be consumed first thing in the morning while others say it’s beneficial after a meal. I recommend that you add it to your water all day long so you can reap all benefits it may offer your body.
10 Benefits of Drinking Lemon Water
- Lemon is a rich source of Vitamin C and can help give your immune system a boost. It also has anti-inflammatory effects that can help soothe asthma and other respiratory symptoms. Lemon also enhances your body’s ability to absorb iron, which is an important nutrient for a healthy immune system.
- Lemon are one of the most alkalizing foods for the body, containing both citric and ascorbic acid, and help balance pH levels. This helps not only your blood but your urine, too – those who suffer from UTI’s can benefit from drinking lemon water. Lemon juice also increase the rate of urination in the body, helping release toxins at a faster rate and keeping your urinary tract healthy.
- Balancing and removing acidity from the body includes uric acid in the joints, which can eliminate pain and inflammation caused by arthritis and other conditions.
- Having warm lemon juice first thing in the morning is said to help flush out toxins by enhancing enzyme function that stimulates your liver. Lemon water also helps your liver produce more bile to aid in the digestion of fats. You still need to do the work to burn the fat, but if you’ve got a little help from your liver, that could help your progress.
- Lemons are an excellent source of potassium, which can aid brain and nerve function and is good for heart health. It also helps control blood pressure.
- It aids in the production of digestive juices by loosening toxins in your digestive tract, and it is also supposed to help relieve indigestion symptoms such as heartburn, bloating and gas buildup.
- Lemon helps relieve toothaches and gingivitis, and helps freshen your breath. Note that citric acid can erode tooth enamel, though, so you should brush your teeth before drinking lemon water, or wait a bit after drinking it to brush. You can also rinse your mouth with purified water after you finish your lemon water to eliminate the build up.
- Lemons contain more negative charged ions than positive, which provides your body with more energy when it hits your digestive tract. The scent of lemon has been known to have mood enhancing and energizing properties and it can help brighten your mood and help clear your mind. Lemon scents have also been known to reduce anxiety and depression. Think about cleaning supplies – it’s not a coincidence that many products have a citrus smell and your attitude is much better after cleaning the house.
- The Vitamin C and other antioxidants in lemons help decrease wrinkles and blemishes and help combat free radical damage. Vitamin C’s alkalinity helps kill some types of bacteria known to cause acne and can actually applied directly to scars/age spots to reduce their appearance. Since the lemon is helping balance your pH levels and detoxifying your blood, it will also add to helping brighten your skin from the inside out.
- Lemons contain pectin fiber, which in addition to proper hydration, will help in fighting hunger cravings. Lemon water is an excellent addition to a healthy diet when trying to lose or maintain weight. Plus it has much fewer calories and additives than other drinks, which also adds to healthy weight loss.
Obviously adding lemon to your water isn’t going to lead to miracles and the healing powers have definitely been overhyped across the board, so you should also be focusing on eating a healthy, balance diet and getting in at least 30 minutes of activity a day. Adding a little lemon water on top of that won’t hurt at all, especially if the refreshing taste is what gets you to hydrate more.
How have you benefitted from drinking lemon water? Leave a comment and let us know!