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Water and Your Diet
Staying
Slim and Regular with H2O
Multipure
Drinking Water Systems
Each day, you lose water through your breath,
urine, bowel movements, and perspiration.
You must replenish your body’s water supply
for it to function correctly by consuming foods and drinks containing water.
Water is more than an essential component of your diet — it can help you stay
slim and regular.
Staying Slim
A study involving 9,500 people shows there
could be a link between staying slim and staying hydrated.
Researchers found drinking enough water could
be the chief factor in maintaining a healthy weight.
In the study, the participants who were less
hydrated were more likely to have higher body mass indexes (BMIs).
Researchers found that individuals who
haven’t hydrated adequately had a higher BMI on average than the individuals
who were hydrated.
Inadequately hydrated individuals were also
almost 60 percent more likely to be struggling with obesity than those who have
hydrated adequately.
Staying Regular
Another study involving 3,835 females found a
link between low consumption of water and increased likelihood of constipation.
After reading our guide, you’ll learn:
o How much water you
should be drinking.
o Factors that can
influence your fluid intake.
o How water positively
impacts your weight.
o The positive
digestive effects of drinking water.
o Other positive health
benefits of drinking water.
o The importance of
drinking clean, non-contaminated water.
How Much Water Should I Be Drinking?
It’s essential you drink enough water each
day, not only to stay slim and maintain regularity but also for your overall
health.
Most healthy individuals remain hydrated by
drinking fluids like water when they feel thirsty.
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| Daily Water Intake |
How much water does the average, healthy
adult who lives in a temperate climate require?
According to the National Academies of
Sciences, Engineering, and Medicine, adequate daily water intake is:
o Around 3.7 liters
(15.5 cups) of fluids for men per day
o Around 2.7 liters
(11.5 cups) of fluids for women per day
These estimates aren’t just for water. They
cover fluids consisting of water, other drinks, and food.
Around 20 percent of daily fluid intake
typically comes from food with the rest coming from beverages.
When you lose more water than you’re
drinking, dehydration occurs. When your body isn’t getting enough water, it
can’t properly function.
Anyone can suffer from dehydration ranging
from mild to severe.
Dehydration can cause:
o Nausea or vomiting
o Lightheaded feeling
or dizziness
o Lack of sweating
o Muscle cramps
o Fast, hard heartbeat
o Dry mouth
Severe dehydration can lead to weakness,
mental confusion, and loss of consciousness. If you’re experiencing any of
these symptoms, you need immediate medical attention.
When you’re dehydrated, and your body can’t
cool itself properly while exercising in humid or hot weather, it can lead to
heat illness.
The three stages of heat illness are:
1. Heat Cramping
Heat cramping symptoms include muscle spasms
in your stomach, legs, back, or arms. Symptoms of heat cramping include:
o Thirst
o Dehydration
o Transient muscle
cramps
o Fatigue
o Sweating
o Involuntary, painful
muscle spasms
2. Heat Exhaustion
Your body is overheating when you are in the
heat exhaustion stage. Heat exhaustion symptoms are more severe and can
include:
o Nausea
o Weakness
o Fast heartbeat
o Headache
o Low blood pressure
3. Heat Stroke
Heat stroke is the most serious with symptoms
including:
o A higher than 104 (F)
degrees body temperature
o Fast breathing
o Flushed skin
o Fast heartbeat
o Loss of consciousness
o Delirium
o Seizures
If you experience any of these heat stroke
symptoms, seek immediate medical attention. If heat stroke is left untreated,
it could lead to death.
Factors Influencing Your Fluid Intake
Although the importance of drinking water is
very clear, every individual’s needs are different, and how much water you’ll
require will depend on various factors, including:
o How active you are
o Where you live
o Your overall health
status
o Whether you’re
breastfeeding or pregnant
No certain amount fits everyone. Knowing more
about your body’s particular need for water will help you determine the amount
of water you should be drinking daily.
Exercise: If you’re
exercising or performing any other activity that causes you to sweat, you need
to cover the loss of fluid by drinking extra water.
Be sure to drink water before you work out,
as well as during and after. If your exercise session is intense and lasts over
an hour, you can replace lost electrolytes by drinking a sports drink.
Environment: Humid or hot
weather can cause you to sweat, requiring extra fluid intake. You can also
experience dehydration at high altitudes.
Overall health: Your body
experiences fluid loss when you have diarrhea, fever, or vomiting.
Replenish this fluid loss by drinking more
water or follow a doctor’s recommendation of drinking oral rehydration
solutions. Urinary tract stones, bladder infections, and other conditions may
increase your need for fluid intake.
Breastfeeding or
pregnancy:
Pregnant women or those breastfeeding require extra fluids to maintain
hydration.
A pregnant woman should drink about 2.4
liters (10 cups) of water or other fluid extra per day. Women who are
breastfeeding require around 3.1 liters (13 cups) extra per day.
How Water Positivity Impacts Your Health
Staying hydrated is essential to manage
weight and improve overall health.
 |
| Staying Hydrated |
Those looking to improve their diet and cut
calories may want to consider drinking more water.
University of Illinois Urbana-Champaign
researchers found that adults who increased their intake of water by just one
percent simultaneously reduced their consumption of:
o Salt
o Cholesterol
o Sugar
o Saturated fat
Plain water’s impact on the diet was similar
across education, ethnicity/race, body weight, and income level status,
according to the study’s leader.
Here are some more reasons to make sure
you’re drinking enough water or other fluids every day:
1. Water Can Help Burn Fat
Your body can’t metabolize carbohydrates or
stored fat properly without water.
Lipolysis refers to this fat metabolizing
process. Hydrolysis is the initial step of this process.
This happens when there’s an interaction
between water molecules and fats called triglycerides to create fatty acids and
glycerol.
Drinking an adequate amount of water is
important for burning stored fat and fat from food and beverages.
A small 2016 review found an increase in
water intake increased lipolysis and fat loss in animal studies.
2. Water Can Naturally Suppress The Appetite
When your stomach senses fullness, it sends
messages to your brain to stop eating.
Drinking water can help fill up some of the
space in your stomach, reducing hunger, and create a feeling of fullness.
You might also think you’re hungry when
you’re actually just thirsty.
Drinking water before you reach for something
to eat can help you reduce or stop unnecessary snacking.
In a study in 2014, 50 females who were
overweight drank 500 milliliters of water a half hour before they ate
breakfast, lunch, and dinner, along with their normal water consumption, for
eight weeks.
These women experienced reduced body fat,
body weight, and body mass index. They also reported appetite suppression.
3. Water Can Help Eliminate Body Waste
When dehydrated, the body can’t properly
remove waste.
Drinking water helps your kidneys to filter
waste and toxins while it retains essential electrolytes and nutrients.
Your kidneys retain fluid when your body is
dehydrated.
Prolonged dehydration can additionally
crystallize minerals and salts in your urine, potentially leading to painful
kidney stone formation.
4. Water Can Help Burn Calories
Some studies show drinking water helps burn
calories. Twelve individuals, in a 2014 study, drank 500 milliliters of room
temperature and cold water.
They reported an increase in energy
expenditure. In the 90 minutes after they drank the water, they burned between
two and three percent more calories than normal.
The Positive Digestive Effects Of Water
Water plays an essential role in digestion.
Saliva is the starting point of digestion — and saliva contains water.
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| Positive Digestive Effects |
Your body relies on enzymes found in saliva
during the digestion process to help break food and liquid down and dissolve
nutrients and minerals.
Your colon extracts water from your stool to
help move the digestive system along. This can quickly lead to constipation.
The overall positive digestive effects of
water include it:
Promotes nutrient
absorption:
Water helps break your food down so your body may absorb the nutrients. Good
digestion makes nutrients and minerals more accessible to your body. Water
intake during or after you eat can help with digestion. If you drink water
immediately before you eat a meal, it helps improve your food digestion by
preparing your gastrointestinal tract for your meal and improves gastric
secretions for an adequate nutrient breakdown.
Softens stools: Being dehydrated
can lead to lumpy, hard stools, and constipation. Water helps move waste by
loosening or softening hardened stools, helping to prevent constipation. Water
also helps you digest soluble fiber, helping your bowel make soft, well-formed
stools which are easy to pass.
Helps your body
recover from digestive issues: When you have diarrhea, you lose water with
each bowel movement. You need to increase your fluid intake to replenish lost
water.
It’s not mandatory for you to drink water to
digest your food — but it is helpful. Your body can break your food down better
when you drink water.
It helps with food digestion by flushing
waste from your intestines, helping to relieve constipation.
To support the digestion process, along with
drinking more water, you should increase the number of fruits and vegetables
you consume and cut back on fatty foods.
Since your body loses water through sweating,
digestion, and breathing, it’s essential you rehydrate not only by drinking
water or other fluids but also eating foods containing water.
Other Positive Health Benefits Of Drinking
Water
Not only is drinking water good for weight
loss, staying regular, and digestion but there are other health benefits of
water as well, including:
Supports strong teeth: When you drink
water throughout the day, you’re also helping to keep your teeth strong. If
after a meal, you can’t brush your teeth, rinse out your mouth with water to
remove some of the bacteria and acid that can damage your teeth. Some bottled
waters and tap water contain added fluoride — some health professionals
advocate this to help strengthen your teeth and protect its enamel.
Maximizes physical
activity:
Physical performance can suffer if you don’t stay hydrated. Staying hydrated is
especially important when you’re in high heat or performing intense exercise.
Dehydration could have a noticeable impact if you lose even two percent of the
water content of your body. It’s not uncommon for athletes to lose up to six to
10 percent of their water weight through sweating. This may reduce motivation,
alter body temperature control, make exercising seem harder, and increase
fatigue.
Lubricates your
joints:
Cartilage, found in the disks of your spine and your joints, contains
approximately 80 percent water. Being dehydrated long-term can decrease the
shock-absorbing ability of your joints and lead to joint pain.
Cushions the spinal
cord, brain, and sensitive tissues: Being dehydrated can affect your brain’s
function and structure. It’s also involved in hormone production and
neurotransmitters. Prolonged dehydration can result in issues with reasoning
and thinking.
Regulates body
temperature:
Water stored in your middle skin layers comes to the surface of your skin as
sweat when your body starts heating up. It cools your body as it evaporates.
When there’s not enough water in your body, heat storage can increase, and you
can’t tolerate heat strain as well, according to some scientists. Having enough
water can help decrease physical strain while exercising if heat stress occurs.
Reduces headaches: If you’re suffering
from migraines, a lack of fluids could trigger an episode easily. If you don’t
get enough fluids, headaches are more likely to last longer. Also, it can
impact how you concentrate, leave you feeling anxious and moody, and cause
short-term memory problems.
Helps deliver oxygen
to your body:
Your blood is comprised of about 90 percent water, and your blood is the
vehicle that delivers oxygen throughout your body, including your tissues,
muscles, and organs.
The Importance Of Drinking Clean
Non-Contaminated Water
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| Contaminants in Water |
Contaminated water can cause a myriad of
health problems including:
o Gastrointestinal
illnesses
o Neurological problems
o Reproductive issues
Contaminants in water can include:
o Lead
o Disinfection by-products
o Radon
o Nitrate
o Arsenic
o Volatile Organic
Compounds (VOCs)
o Microbial
contaminants
o Other contaminants
While the water leaving a treatment plant and
making its way to your home must meet very strict safety standards, this
doesn’t mean the water you drink will be free of all germs and contaminants.
It merely means there is a low statistical
probability that contaminant levels won’t pose any serious risks to your
health.
Reduce Contaminants With Multipure Filtration
A superb way to remove contaminants in water
is to use a whole house or drinking water solution from Multipure.
 |
| Multipure Filtration |
Not only can you use Multipure systems inside
your home, but also in your yard or on-the-go.
By incorporating Multipure’s industry-leading
solid carbon block filters into your life, you can reduce contaminants that affect
the appearance, taste, and quality of your drinking water.
Multipure systems include products such as
drinking water sink systems, in the bath and shower, at point-of-entry, RV sink
and hotel filters.
There are even products for your garden or
yard. To learn more about Multipure systems, browse our product page.
Water
is everywhere - in the air, in the ground, in the rivers and lakes. Water
affects our body
and
mind, from our skin and muscles to our metabolism and focus. Water is life.
Multipure
is dedicated to better water, better health, and better lives. We are the
premier manufacturer of high quality drinking water systems, filters, and
purifiers, and our vision is demonstrated through innovative water filtration
technology and an extraordinary opportunity for success.
Welcome
to Multipure, and welcome to our rich history, tradition, and leadership in water
treatment and the improvement of people's lives.
Multipure
Drinking Water Systems
provide cleaner, more delicious, more healthful water whenever you need it, right
at your kitchen sink. Multipure's exclusive Solid Carbon Block filter reduces a
wide range of contaminants of health concern without removing the beneficial
minerals in the water. This makes Multipure water ideal for everything from
food preparation to cooking and drinking.
Multipure's
innovative filter technology provides exceptional performance. The proof lies
in the products' certification by NSF International to reduce a wide range of
contaminants that affect the taste, odor, color, and healthfulness of the
water. Multipure Drinking Water Systems reduce MTBE, chlorination byproducts,
PCBs, chloramine, VOCs, heavy metals, and numerous other contaminants.
Multipure Drinking Water Systems consistently meet the high standards and needs
of its customers all across the world.
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