5 Small Nutritional Tips That Pay Big Dividends (PART 5 of 5)

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This is part 5 in a 5-series nutritional blog post.  If you've missed the earlier 4 posts, here's the links to them:

Part 1 – Good Fats vs. Bad Fats

Part 2 – Quality of Meats

Part 3 – Refined Sugars

Part 4 – Good Carbs vs. Bad Carbs


You’ve probably been told time and time again to DRINK MORE WATER. But how much is the right amount and is it really that important? Everyone’s body is different but below are a couple of basic guidelines for how much to drink along with some pretty interesting facts you may not know about the importance of water.

How much? Take your current body weight, divide it in HALF, and that is the minimum number of ounces you should drink in a day. So for example, if you weigh 200 pounds, divide that by 2 (200/2 = 100) and you should drink, at a minimum, a 100 ounces per day.  If you're active and workout then it'll be even more than that.  Try to have at least one clear urination a day.  This will let you know you are properly hydrated. (Note for pregnant or nursing moms): If you’re pregnant you need a minimum of 3 Liters of water daily and when breastfeeding 4 Liters minimum daily to keep up your milk supply.

Interesting facts about drinking water:

  • Improves your digestion- Water removes waste from your body. It keeps all your organs and digestive track working properly. Have digestive issues? Drink more water!
  • Lack of water can cause heart problems– If you’re not getting enough water your body will react by pulling it from other places, including your blood. If this happens your blood can become thicker, and harder to pump through your system. This can cause serious problems like high cholesterol, hypertension and even heart disease.
  • Relieve headaches and heartburn- Recent studies have linked water deficiency to headaches, arthritis and heartburn.
  • Want beautiful, clear skin? Water can help with that. Consuming enough water can moisturize the skin and keep it looking healthy. Hydrated skin will wrinkle less and look more healthy and radiant. Who knew the fountain of youth was water?!
  • Rapid increase in your metabolism- Another recent study showed when their subjects consumed 17 ounces of water that their metabolic rate (which is the rate at which calories are burned in your body) increased by 30% for both women and men! Interesting note was that the increase occurred within 10 minutes of drinking the water and reached a maximum burn after 30 to 40 minutes. See how drinking water all day can keep your metabolism kicked into hyper drive?

I know it’s not always easy to get in your water. Though I do not suggest putting an unnatural sweetener in your water since that can cause headaches and cravings.  You could instead squeeze a bit of fresh lemon or lime into your water to add flavor. You could also try a product our family uses that’s a natural sweetener called True Lemon Packets

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