Little Known Weight Loss Secrets: Part 4 - Water

Water makes up about 70% of our body and is responsible for virtually all functions within us. Without adequate hydration dysfunction can occur. Acute mild dehydration is easily recognized presenting with symptoms such as dizziness, headache, lethargy, thirst, and dry mouth. However, when chronically dehydrated other more serious symptoms and conditions can occur. High blood pressure, asthma, allergies, fatigue, arthritis, stress, depression, and sluggish metabolism with lack of weight loss [1] (which is the scope of this article) are just a few of the conditions that can result from chronic dehydration. Considering the fact that a mere 2% loss of body water can trigger these problems, it will serve you well to pay attention to your intake of water.

Sugar and hydroelectricity (from water) are the brain’s two sources of fuel. According to Dr. F. Batmanghelidj, M.D., author of Your Body’s Many Cries For Water, dehydration can trigger the sensation of hunger, and thus people will tend to eat to satisfy their thirst. Drinking water 15-20 minutes before meals can help disassociate the two sensations of hunger and thirst. During this time the body will absorb the water and then re-inject it into the gut wall as hydrochloric acid (HCL). HCL breaks down food for further digestion. You should also minimize the amount of water you drink with your meals. Too much water during meal time can dilute HCL and impair digestion.

Poor water intake leading to dehydration is also a stress to the body. In all cases of stress the hormone cortisol is released. Chronic release of this hormone can impede any fat loss goals. Mild dehydration can reduce metabolism and thus adequate water intake is of paramount importance. Drinking half your body weight in ounces will ensure proper hydration.[2,4] For example: a 200 pound person should drink 100 ounces of water per day. Alcohol, coffee, tea and other caffeinated beverages do not count towards water consumption.

Sometimes water retention is more of an issue than actual fat accumulation. Water can accumulate excessively between cells causing puffiness that looks like fat. The causes for this can vary from inadequate water intake (ironically), hormonal irregulation, low protein intake, medications and food intolerances.[3] Weak capillaries can leak water and protein (protein attracts water). Strengthening the capillaries with bioflavonoids and vitamin C can help.[6] Keeping an adequate protein intake is also important. Albumin (a protein) is essential in preventing fluid retention.[6] Many people I coach have success with improving their water regulation by increasing their protein intake. Women in particular tend to have a fairly low protein intake which can eventually lead to excess water in their system.

Something else to consider is that each gram of carbohydrate carries with it three grams of water. Have you noticed how fast your initial weight loss can be when going on a carb restricted diet? This is because up to 75% is water weight… and much of the rest is glycogen (sugar stored in muscle and liver). So, perhaps quick fixes can occur! And if you only have ten days to lose ten pounds for that high school reunion, a carb restricted diet may be the ticket. Just be ready to pack all the weight back on when you revert back to your normal diet. Quick fixes are not permanent, unfortunately. Losing fat and keeping it off takes time.

It’s ironic how a nutrient such as water with its ubiquity and relative inexpensiveness can be so lacking in most people. Maybe we’re all just too busy to remember to drink. We rely on thirst alone and by then it’s too late. If air wasn’t so vitally and immediately important we would likely not breath properly either (actually, there is a sense of truth to this as most of us are in fact chest breathers). So, if you are trying to lose weight, or stay healthy in any way, be sure to take time to drink water. Simply monitoring urine color is a good place to start – if it’s white, you’re right. In part 5 we’ll look at gluten and its affects on weight loss.

[1]F. Batmanghelidj, M.D. Your Body’s Many Cries For Water. Vienna, VA: Global Health Solutions, Inc. 1997
[2]Paul Chek; How to Eat Move and Be Healthy. San Diego: C.H.E.K Institute, 2004.
[3]Ann Louise Gittleman; Fat Flush Plan. McGraw-Hill, 2002.
[4]Paul Chek. You Are What You Eat. SanDiego: C.H.E.K Institute. 2002
[6]Linda Lazarides. The Waterfall Diet. London: Judy Piatkus (Publishers) Ltd, 2003.