1. Benefits of Water Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Weight Management By: James J. Messina, Ph.D.

2. 1. Water Facts 75% of Americans are chronically dehydrated. (Likely applies to half world population) In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger Even MILD dehydration will slow down one's metabolism as much as 3%

3. 2. Water Facts One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a U-Washington study Lack of water, the #1 trigger of daytime fatigue Preliminary research indicates 8-10 glasses of water a day could significantly ease back and joint pain for up to 80 %

4. 3. Water Facts A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer

5. Why the Need for 8 Glasses of Water? Our bodies use and lose each day 8 glasses of water or 2 quarts Our bodies are composed mostly of water—20 percent of our bones, 75 percent of our brain, and 80 percent of our blood We need liquid for every metabolic process

6. Why the Need for 8 Glasses of Water? Water controls the body‘s temperature Cushions and lubricates the joints Carries nutrients to and from cells Softens the skin Water aids in digestion, absorption, circulation, excretion, transporting nutrients & tissue building

7. Every day we lose water We lose about half a cup in sweat when we just sit around (more if we're active) half a cup in feces more than a cup in the air we exhale the rest comes out in urine A general rule of thumb:consume quart water for every 1,000 calories burned

8. Are you drinking the amount of water you should everyday? You need to be drinking 8 glasses(8 ounces each) or 2 quarts of water a day Juices, caffeine-free soft drinks, and fruits and vegetables can provide some of your daily water requirement coffee and tea (even decaffeinated), caffeinated soft drinks, and alcohol don't count Drinks that contain caffeine are diuretics and actually make you lose fluid; alcohol, too, leads to dehydration

9. You may even need to drink more water If you exercise regularly or live in a hot climate, you'll need to drink even more than eight glasses daily—as much as a quart or more—to replace what you lose through excess sweat Water is also a component of weight loss, because it is needed to remove byproducts created during the breakdown of fat tissue

10. Helpful strategies to help ensure proper hydration Don't wait to be thirsty! By that time, you've already lost 2 cups of water or more Drink at least eight 8-ounce glasses of water a day. If you spend time outside you need to consume more fluids Drink steadily throughout the day, keep a water bottle or cup at desk and on your commute. Having water container also acts as visual reminder

11. Helpful strategies to help ensure proper hydration Keep drinking before, during and after exercise. You need 2 cups of water for every pound lost following a workout Eat at least five servings of fruits and vegetables a day. On average, this is equal to about 2 cups of water Start and finish each day with a serving of water. This will help make up for the loss of water while you sleep

12. Types of Drinking Water Tap water most often from surface reservoirs, "purified" with minerals & chemicals, not necessarily free of environmental pollutants or contaminants from pipes Well water primarily from groundwater supplies, can vary greatly in mineral content, susceptible to neighboring environmental factors

13. Types of Drinking Water Spring water water bottled at an underground source is preferable, high mineral content. High cost in resource use, transportation & at the store Mineral water generally high in mineral content, often naturally sparkling (containing CO2), microorganisms not able to live here; not recommended as sole source of drinking water carbon dioxide can affect the acid-alkaline balance in the body

14. Types of Drinking Water Filtered water Activated carbon, reverse osmosis, or solid carbon block filter- the latter being most efficient, creates the least waste. It filters directly from the tap, retains most beneficial minerals while removing harmful bacteria, toxic chemicals & other impurities Distilled water energy intensive and expensive; process removes all minerals- result tends to attract other minerals (& toxins) to balance with other bodily fluids

15. Rules of the Fountain The most important thing is to drink-even if you don't feel thirsty Thirst is satisfied long before you have replenished lost fluid Research shows that cool drinks (40° - 50°) are absorbed more quickly than lukewarm ones

16. Rules of the Fountain In hot weather drink at least 16 to 20 ounces of fluid two hours before exercising and another 8 ounces 15 or 30 minutes after While you exercise drink 3 to 7 ounces every 10 to 20 minutes After exercising, drink enough to replace the fluid you've sweated off and eat normally