10 Low calorie drinks for weight loss

We all know that high-calorie food can derail your weight loss plans. Unhealthy beverages can do the same - and so can healthy drinks if they are high in calories. People tend to focus on their food and forget about the beverages that they consume when they are trying to lose weight.

Don't fall prey to this subtle trap. Liquids can increase your caloric intake significantly without reducing your appetite if you're not careful. Give equal importance to the drinks that you drink if you want to succeed at losing weight.

10 Low calorie drinks that help with weight loss

1. Water

Water should be the main item on your beverage list. Get into the habit of drinking this most of the time for the sake of your health - regardless of whether you want to lose weight or not.

This may interest you: Hot water for weight loss

Drinking more water is one of the simplest and most important ways to improve your overall health. It may also benefit your waistline. We often mistake dehydration for hunger. 

Water may help to keep you full in between meals and also increase the number of calories that you burn. A healthy metabolism needs water to flush out toxins and byproducts while transporting blood with precious nutrients and energy to the rest of your body.

Drink water before each meal to reduce calories consumed

Simply drinking a glass of water before your meal will reduce the amount of food or calories that you consume. This study found that drinking 500 ml (18 ounces) of water before each meal resulted in a 44% greater loss in weight after 12 weeks compared to those who didn't.

Cold water increases the amount of calories that you burn while resting

Cold water increases your basal metabolic rate (the amount of calories that you burn without exercise). Your body burns calories when it needs to warm itself up or cool itself down.

This study found that overweight children increased their resting metabolism by 25% when they drank cold water. The effect lasted for about an hour.

500 ml of water increased metabolism by 24% over the course of an hour after ingestion in this study.

2. Coconut water

Coconut water is more than a refreshing drink. It is a great option to replenish your body’s electrolytes after a sweaty exercise session or after a hot day at the beach. Coconut water has more potassium (and fewer calories) than regular sports drinks.

The best part is that it is free from added sugars, sweeteners, colorants, flavor enhancers, preservatives and other unhealthy chemicals that you can expect to find in processed beverages - if you drink 100% natural coconut water.

It is a great hydration option because of the antioxidant and essential mineral content.

There are 45.6 calories per cup of coconut water - so be sure not to drink unlimited amounts if you want to reduce your calorie intake. Save this treat for special occasions like after your workout.

3. Green tea

All the hype that you've heard about the health benefits of green tea is legit.

It contains a rich concentration of flavonoids, polyphenols and antioxidants that protect your body from cellular damage, carcinogens (which are cancer causing substances), free radical damage and general wear and tear.

EGCG, an abundant antioxidant in green tea, is used in most weight loss pills.

This may interest you: 7 unexpected benefits of green tea that you'll kick yourself for not knowing

These ingredients in green tea also help to stop tumor growth by neutralizing free radicals in the body. 

Green tea may also guard against heart disease by relaxing blood vessels, reducing blood pressure and inhibiting the formation of blood clots that trigger heart attacks and strokes.

Green tea also contains fluoride which prevents tooth decay, stops bad breath and strengthens teeth.

The flavonoids in green tea may strengthen bones as well. This reduces the risk of osteoporosis.

4. Soy milk

Soy milk contains soluble fiber, soy protein and other beneficial plant compounds. These compounds lower bad cholesterol levels and triglycerides, which reduce the risk of heart disease.

If you drink soy milk instead of cow's milk, try to buy soy milk fortified with calcium, Vitamin A and Vitamin D. These nutrients are extremely important and most people who follow the typical western diet don't get enough of them.

5. Low sodium tomato juice

Processed tomato products are very rich sources of an antioxidant called lycopene.

This antioxidant has been associated with a reduced risk of lung, stomach, pancreatic and breast cancer. It may also protect the heart and lungs from oxidative damage. This help to ward off heart disease.

The strong antioxidant activity of tomato juice also has a protective effect against UV radiation for the skin.

Choose a tomato juice with as little sodium as possible. Excess sodium intake is linked to high blood pressure, hypertension, heart disease and stroke and kidney disease. Most processed foods are very high in sodium in order to increase their taste and most people who eat a lot of processed foods already consume much more sodium than they need.

6. Cranberry juice

Some research suggests that the same anti-bacterial properties that fight off urinary tract infections in cranberry juice may also protect against periodontal disease (gum disease).

A compound in cranberry juice called NDM inhibits bacteria from sticking to the gums and teeth.

You need to be careful of fruit juices because of their high sugar content - especially if you want to lose weight. This drink serves as a nice treat if you have an overbearing craving for something sweet. Limit your intake one glass (six to eight ounces) of cranberry juice per day.

We recommend making it yourself for the best health benefits, but make sure that the label says 100 percent fruit juice (not juice drink, cocktail or concentrate) if you are going to buy it ready-made. 

7. Coffee

Coffee contains caffeine which acts as a stimulant. This can help with weight loss.

Many weight loss pills have high amounts of caffeine. Pre-workout supplements also generally have high amounts of caffeine because it increases energy levels.

Caffeine may also work as an appetite suppressant. It may therefore reduce energy intake and boost your metabolism (the amount of calories that your body burns throughout the day) to help you lose weight. 

One study investigated the appetite-suppressing effects of caffeine. Those who drank coffee containing 6 milligrams of caffeine per kilogram of body weight consumed significantly fewer calories than those who consumed less or no caffeine. 

Try to get used to having your coffee without milk, cream, sugar or sweeteners. All of these things may increase your calorie count or lead too weight gain - even sweeteners.

8. Maple water

Maple water is very different to maple syrup. It is made from unprocessed tree sap. Maple water is 98% water - and free from the additives and preservatives that can wreak havoc on our health.

It has a slightly sweet taste with a little bit of natural sugar and 15 calories per 8-ounce glass. 

Maple water can boost exercise performance, hydrate the body when it needs it the most, reduce inflammation, and give the body a healthy dose of antioxidants to ward off disease.

Similar to coconut water and cranberry juice, this beverage is healthy for you - but don't overdo it. The small amount of sugar can add up quickly if you drink too much of it. Save this tasty beverage for after your exercise session or for when you crave something sweet to drink.

9. Low sugar protein powder

Whey, casein, pea or hemp protein powder all gives you the same effect: fullness. Protein is an amazing choice if you need to reduce hunger and feel fuller for longer.

It is also super convenient and easy to mix with water so that you have something to make you full before you choose something unhealthy out of hunger.

As a result of the fullness, you will eat fewer calories after a protein shake. This helps with cutting down your calories.

Protein also plays a vital role in your body’s cell functions and your body's ability to replace or rebuild muscle after exercise. A protein shake is a healthy drink to add to your daily routine while getting good nutrients.

There are many protein shakes that are made specifically to help people who want to lose weight.

Protein powder isn’t as low in calories as the other beverages on this list because protein has 7 calories per gram. It is still possible to find a good option under 200 calories per serving. Check the nutrition label and avoid added sugars or other unhealthy ingredients.

I would personally look for an option that is high in protein, low in sugar and has added vitamins and minerals. It would be a bonus if you could find one with fiber as well.

10. Vegetable juices

Getting your recommended daily dose of vegetables can be very difficult. While you still need to eat plenty of raw fruit and vegetables, vegetable juice can help you to get some of their vitamins, minerals, antioxidants and plant compounds on the go.

Vegetable juice increases your intake of these precious nutrients and may even help you to lose weight.

Participant who drank 16 ounces of vegetable juice while following a low-calorie diet lost significantly more weight than those who didn't.

Avoid high-sugar ingredients and stick to low-calorie drinks like celery juice. Carrot juice is one of the healthiest options when it comes to vegetable juice.

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Unexpected benefits of water

Drink enough water.

Have you ever asked yourself why we need so much water? We all know that drinking water has many advantages. One of them is the fact that it helps with the proper functioning of the body. 

Do you know what happens if you don't drink water? Or what if you only drink water? Let’s find out.

The human body is made up of 75% water

The majority of the human body is nothing but water.

An adult human body is composed of 45% to 75% water. In infants (babies less than 1 year), it is around 75% to 78%.

Benefits of Water

1. Filters the blood

2. Makes your face glow

3. Lubricates the joints

4. Maintains the digestive tract

5. Prevents heart disease

6. Slows the aging process

7. Improves sleep

8. May help with kidney stones

Water keeps you healthy.

1. Water filters your blood

Water helps to filter your blood with the help of your kidneys. Kidneys contain millions of small filtering units called nephrons. Nephrons act like a tea filter.

They filter the blood to pull out things that you don't need (and can cause harm if left in the blood for too long). They pull out toxins and separate it them into urine which can be excreted safely.

Water cleanses your body.

2. Water enhances the glow on your face

Since water acts as a filter for blood, pure and clean blood produces new tissues and cells. The skin looks quite radiant and fresh. The skin tone looks fairer and even with adequate consumption of water.

 

Stay hydrated for the sake of your skin.

3. Water lubricates the joints

Machines need lubrication. Your body is also like a machine in that it requires lubrication. Without this lubrication, joints and other parts of your body (blood vessels, brain and heart) start to break down.

Drinking water helps the lubrication of joints. If you are suffering from any kind of joint pain, drinking water is the best natural remedy if you are dehydrated. It should be one of the first things that you try.

Always remember that it is best to be seated while drinking water. Drinking water while standing can limit joint hydration.

Every body part needs water.

4. Water improves the digestive tract

If you have digestive problems like irritable bowel syndrome, diarrhea, gas, gastritis, constipation or loss of appetite; it could mean you are not drinking enough water or not eating healthy food.

Drinking enough water everyday can solve these problems. Your body needs water to convert food into nutrients. Imagine trying to put dry dust into your blood. Hydration helps the digestive system to eliminate stools as well.

Water keeps your tummy healthy.

5. Water prevents heart diseases and slows the aging process

Drinking water decreases blood pressure by helping the kidneys to filter out excess sodium. It also lowers your stress levels by giving your body the blood circulation that it needs to regulate hormones (like the stress hormone cortisol) properly.

This slows down the aging process and lowers the risk of developing heart diseases.

Proper hydration will prolong your life.

6. Water gives you better sleep

Drinking a glass of water right before bed can make you wake up in the middle of the night to use the bathroom, but hydration is still good for sleep. 

Toxin build-up, stress and other health issues caused by dehydration will keep you up much more than the risk of getting up to pee.

Make sure that you don't go to bed dehydrated. Even drinking half a glass of water can help you to have a healthier and better sleep.

You need water to recover.

7. Water may help with kidney stones

Water is an absolute must for people with kidney stones. It is a natural remedy for kidney stones as it should help to dissolve, flush or break up the stones.

Drinking excessive water can move the stone out of the body with urine.

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Habits that can take you to the next level

What are the 7 healthy habits?

There are only 7 healthy habits that you need to be healthy.

The 7 seven healthy habits

1. Nutrition
2. Exercise
3. Hydration
4. Gut health
5. Sleep
6. Mental health
7. Hygiene

These are the top healthy habits that you need to form a complete, healthy lifestyle. Make sure that you look after yourself in regard to these 7 health habits to ensure longevity, freedom from disease, happiness and productivity.

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1. Nutrition

Your body needs a variety of nutrients. Nutrients are divided into macro nutrients and micro nutrients.

Macro nutrients

Macro nutrients provide energy in the form of calories.

1. Protein (turns into amino acids)
2. Fat (turns into fatty acids)
3. Carbohydrates (turn into sugars)

Macro nutrients

Caloric density of macro nutrients

• Protein has 4 calories per gram
• Fat has 9 calories per gram
• Carbohydrates have 4 calories per gram
• Alcohol, although not a macro nutrient, has 7 calories per gram

Micro Nutrients

Micro nutrients might not offer energy in the form of calories, but they are just as important to your health. Antioxidants, for example, prevent cell decay. Minerals, on the other hand, support cell signaling, hydration and nerve function.

1. Vitamins
2. Minerals
3. Trace elements
4. Phyto nutrients, polyphenols and plant compounds
5. Antioxidants

Your body needs these micro nutrients to function properly.

Follow a balanced, varied diet to get all of the nutrients that you need

It might be hard to focus on getting all of the nutrients that you need. There are over 20 different amino acids, found in proteins that your body needs. Your body needs over 15 different types of minerals and trace elements.

Fortunately our bodies do a good job of storing these nutrients and using them when they need it - IF we get enough of them. To make sure that you get enough of these nutrients regularly, follow these tips:

How to follow a healthy diet

1. Eat a variety of foods to increase the types you nutrients that your body gets
2. Choose natural over processed foods
3. Balance out your protein, carbohydrate and fat food sources
4. Cut out foods that are high in added sugar
5. Avoid fast food and fried foods
6. Stay away from alcohol as much as you can
7. Keep processed meat to a minimum

You can make healthy meals that offer a variety of nutrients without much effort. This healthy chicken avocado salad, for example, has the beneficial nutrients of chicken, spinach, lettuce, lemon juice, black pepper and apple cider vinegar.

2. Exercise 

Would the 7 healthy habits be complete without exercise? Exercise is extremely beneficial to every part of your body. Use this link to see most of the benefits of exercise (there are over 100 benefits).

The top benefits of exercise

1. Boosts your immune system
2. Increases energy levels
3. Counteracts mental stress
4. Lowers feelings of depression
5. Decreases fat storage
6. Improves rest and recovery
7. Boosts confidence
8. Increases confidence
9. Sharpens the mind
10. Maximizes oxygen and nutrient delivery
11. Slows age-related decline

Exercise does more than improve how good you look.

How to make exercise a regular part of your life:

1. Find a form of exercise that you enjoy
2. Keep exercising until you don't need to think about it anymore
3. Exercise with friends and family to increase your level of commitment
4. Balance strength straining with cardiovascular exercise for well-rounded benefits

Here are the amounts of calories that you burn per form of exercise.

3. Hydration

More than half of your entire body is made up of water.

Why is water so important?

1. Every cell in your body needs water. Cells die if they get too dehydrated.
2. Your body uses water to get rid of toxic chemicals and metabolic by-products.
3. Water forms saliva, which is an important element of digestion.
4. Your body also uses water to make stomach acid, bile and form proper bowel movements (dehydration can lead to constipation).
5. Blood needs water to transport nutrients.
6. Water moistens mucous membranes (dehydration limits the body's ability to eliminate excess sinus).
7. Your brain can't make important hormones and chemicals without water.
8. It regulates body temperature.
9. Water lubricates joints.
10. It also helps with oxygen delivery.

How much water is in your body?

• Up to 60% of your entire body is made up of water.
• The brain is 73% water.
• Lungs are 83% water.
• Skin contains 64% water.
• Muscles are 79% water.
• Kidneys are also 79% water.
• Bones contain 31% water.

Water supports cellular health.

Additional notes on hydration

It is possible to drink too much water. I like to use the color of my pee to tell me whether I need more or less water. Urine coloration is a good indicator of whether you need more or less water. Darker urine colors point to dehydration and an increased water need.

Urine frequency is another good indication of whether you should be drinking more or less water. The average amount of times that a healthy individual person urinates is 6-7 times a day.

Not all beverages are hydrating. Drinks that are high in sugar, caffeine, artificial flavors and colors may increase your body's need for water. Exercise also increases your body's need for water.

4. Gut Health

Your gut is the fourth component of the 7 healthy habits.

Why is gut health so important?

1. 70% of your immune system is in your gut.
2. Most of your serotonin (happy hormone) is made in your gut.
3. Good bacteria are supposed to keep bad bacteria at bay.
4. Gut bacteria determines how much of our food is turned into fat or energy.
5. Many important nutrients can only be made by gut bacteria.
6. Good gut bacteria build and protect the lining on the gut.
7. Gut bacteria determines insulin sensitivity.
8. Your gut bacteria determine which foods you can digest.
9. Good bacteria eat the parts of food that we can't digest. Bad gut bacteria eat the nutrients that we need. Bad bacteria also eat our healthy cells.

Why do most people have too much bad gut bacteria?

1. Preservatives in processed food kill good gut bacteria.
2. Exercise is needed to keep good gut bacteria alive.
3. Good gut bacteria depend on natural, unprocessed food.
4. Stress has a negative effect on good gut bacteria.
5. Our guts need enough plain water to work properly.
6. Artificial flavors and colors harm our beneficial gut bacteria.
7. Sugar feeds bad gut bacteria that cause weight gain and disease.
8. Alcohol kills off good bacteria.
9. Antibiotics wipe out our gut bacteria.

How do you improve gut health?

1. Drink more plain water
2. Have herbal teas without sugar - good bacteria thrive on plant compounds.
3. Avoid excess sugar, alcohol, preservatives and artificial ingredients
4. Eat 5 fresh fruit and vegetables every day
5. Exercise has been shown to encourage good gut bacteria growth (due to an increase in fatty acids in the gut as fitness increases)
6. Reduce stress and get enough sleep.

Everything you need to know about gut health in an easy-to-save image

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Have a healthy gut

5. Sleep

Sleep is the most crucial part of your body's rest and recovery from everything that it goes through during the day. You cannot have a complete health strategy without this crucial component of the 7 healthy habits. Hormones like testosterone are regulated during sleep. Too little sleep can destroy your hormone balances. Sleep deprivation is associated with depression, obesity, diabetes, cancer and premature death.

One of the fastest ways to speed up recovery from exercise and illness is through sleep. People who don't get enough sleep are more prone to illnesses like colds and flu and are more likely to become over strained from exercise.

Sleeping patterns are genetic. Certain genes dictate how much sleep you need and what times you want to sleep or wake up (more information is in the link). You can use exercise to help correct your sleeping patterns like I did.

Additionally, sleeping too much is just as bad for you as not getting enough sleep.

How to get better sleep

This is how you can improve you sleeping quality:

1. Keep the same bed time routine every day.
2. Reduce lighting as much as you can before going to sleep.
3. An effective method to induce sleep is to try to stay awake.
4. Use breathing techniques that slow down your heart rate (exhale slowly to relax).
5. Take a hot bath or hot shower before you want to sleep. This relaxes your entire body.
6. Eat a nutritious meal before you sleep so that you won't be hungry through the night. Midnight snacking is unhealthy. Most experts recommend eating at least 2 hours before sleep.
7. Write down any stressful thoughts to stop them from keeping you awake.
8. Avoid screens that are designed to keep you awake - like computers, phones and television sets.
9. Take part in a relaxing activity like reading a book to calm your mind.

Easy sleep reminders

6. Mental Health

Mental health is one of the 7 healthy habits that you need to look after for better health. Learn why:

How mental health affects physical health

1. Stress lowers immunity, disrupts sleep and hampers muscle function.
2. Stress lowers the amount of good gut bacteria.
3. Dopamine (a feel good hormone) increases an individual's likelihood to make healthy decisions.
4. Low natural dopamine levels increase the likelihood of engaging in negative choices like eating unhealthy foods, drinking alcohol and partaking in addictive behaviors.
5. Serotonin (another feel-good hormone) directly affects your body's ability to recover from stress and physical damage.
6. Positivity increases your likelihood of doing activities that require motivation (like exercise and eating healthy).
7. Depression decreases energy levels, lowers sleep turnover (the rate of recovery that you get per hour of sleep) and makes you more prone to illnesses and disease.

How to improve mental health

The two most effective ways to deal with depression is to exercise and to care for an animal.

1. Exercise regularly
2. Eat healthy food - a healthy body makes you feel good
3. Drink enough water - dehydration increases fatigue and feelings of anxiety
4. Look after a pet or an animal
5. Nurture a friendship circle where you can be yourself - and where you can be there for others. (Loneliness is as dangerous to your health as smoking 15 cigarettes a day).
6. Spend time on a hobby that you enjoy - and that relaxes you.
7. Find a purpose - do something that benefits your community or find a cause to fight for.
8. Help other people that have the same problems as you.
9. Learn to be vulnerable and talk to others. The emotionally healthiest people are open about how they feel.

Mental Health reminders

7. Hygiene

The last, but equally important, of the 7 healthy habits is hygiene. The single most important invention that is responsible for increased life expectancy worldwide is modern plumbing and hygiene. Hygiene can be divided into two parts: preventative hygiene and beneficial hygiene.

Preventative hygiene

- Brush your teeth and floss every day to keep your mouth clean of germs (The human mouth contains more germs than most animals).

- Flush the toilet regularly to dispose of germs that inhabit human waste.

- Regular baths keep the skin, our largest organ, clean. It will also keep our hair free from harmful germs.

Beneficial hygiene

- Hot baths or hot showers help to calm us down, relax our muscles and prepare us for good sleep.
- Cold showers are great at boosting metabolism and increasing energy levels.
- Both of these methods are effective at decreasing feelings of depression and improving markers of overall positivity.
- When you put effort into the way that you look, you feel better about yourself.
- Steam rooms and saunas can improve muscle recovery and reduce stress.

Hot and cold showers are good for you.

Follow these 7 healthy habits to turn your life around completely. Focus on all 7 of them to build a life that is complete when it comes to your health. I hope that you learnt a few interesting things while reading through this post. If you did, let me know in the comments below. Stay Strong!

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Not all fluids keep you hydrated

The importance of proper hydration

The health benefits of water are undeniable. Every cell in your body needs water to function. Cells need substantial hydration levels to function at their best. Your body uses water to detoxify itself. Dehydration is a major cause of a variety of symptoms like headaches, fatigue, poor sleep quality, indigestion and constipation.

Dehydration may lead to weight gain

Dehydration can lead to weight gain. This happens because fat metabolism occurs within the liver. When the liver does not have enough water to clean itself and the rest of the body, it will struggle to perform some of its most important tasks. This is clearly demonstrated by the way that repeated excessive alcohol consumption will lead to cirrhosis (liver damage). Healthy livers are better at metabolizing fat into usable energy. This is why drinking more water is one of my top methods to reduce body fat.

Fatty liver disease

A fatty liver, or hepatic steatosis, is a disease where too much fat has accumulated in the liver. Diet and exercise plays a key role in preventing the development of fatty liver disease. Water does too because it helps the liver to keep itself clean. Water is your liver's best friend.

Drinking the right liquids is essential for optimum health: Many popular drinks won't help to keep you hydrated 

Drinks with too much sugar won't hydrate you

The best way to re-hydrate is to consume enough liquids. The type of liquid that you drink will determine whether or not it will hydrate you. Sodas that are high in sugar, for example, will have a positive effect on hydration. These drinks can actually dehydrate you even more. The reason for this is because your body will need more water to dilute all of that sugar.

It would take 69 liters of water to dilute 500 ml of soda into normal blood glucose levels

Your body has around 5 liters of blood at any given time. Less than a teaspoon (4 grams) of sugar should be in that blood. Compare that to 11 grams of sugar per 100 grams in the average soda. This means that the average soda has 137.5 times more sugar than what is normally found in your blood per milliliter. By that math, it would take 69 liters of water to dilute the sugar content of 500 milliliters of soda to natural blood glucose levels. Of course, most of the sugar isn't diluted. It is quickly stored as glycogen in the muscles and liver or converted to fat to correct the blood-sugar balance. For this reason, drinks that are high in sugar do not hydrate the body very well.

Drinks that are high in unhealthy ingredients like colorants and artificial flavors also have a dehydrating effect on your body

Think about this: Your pee is a lot lighter than the unhealthy drinks that you consume with darker colors. That means that more water is needed to wash away all of these nasty colorants. More water is also needed to cleanse the body from the unhealthy flavorings that aren't reflected in a dink's color. Since more water is redirected to the detoxification process to clear out all of these negative ingredients, less of it is used to replenish the body's hydration stores.

For the above reasons, making sure that your hydration methods contain less harmful ingredients will increase your body's ability to use that water.

Bonus water and hydration tips

It is possible to drink too much water

Your body loses a lot of water through sweat, detoxification, breathing (water vapor is released every time you exhale) and the metabolizing of many chemical and hormonal processes in the body. This is why you should make sure that you give your body enough water to do everything without hindrance. It is also possible, though, to be drinking too much water. This could dilute your blood so much that its nutrient content drops. Too much water can also wash away precious nutrients. Learn more about the possibility of drinking too much water here. 

Dehydration reduces physical performance

Dehydration could be the primary cause of why you might feel cold or sick after exercise (click the links to see more possible causes).

Water is not the only good thing that you lose through sweat

Sweating is beneficial because it helps the body to get rid of toxins and replenish skin health. You need to replenish the good things that sweat causes your body to lose, such as water. Water is not the only thing you lose through sweat. You also lose precious electrolytes and minerals - which also need to be replaced.

Spice up your hydration without consuming unhealthy drinks

Try eating more healthy foods that are naturally hydrating like lettuce and spinach. Add lemon to your water for more health benefits or exchange unhealthy drinks for healthier alternatives like green tea.

You might not think that a single can of soda or an alcoholic beverage will impact your health that much, but these habits become addictive very quickly. These choices might feel like one drop in the pond, until we realize that the entire pond is made up of little drops. Stay Strong!

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Can you drink too much water?

Can you drink too much water? We are often told that we don't drink enough water and need at least two liters per day for optimum health. Well, it turns out that too much of a good thing can be a bad thing, even when it comes to drinking water. While it is absolutely necessary to make sure you drink enough water daily, here are a few points to take into consideration to make sure that you aren't overdoing it.

Loss of micro nutrients

Water helps to detox your body by removing toxins that are built up from the air we breathe, the food we eat and other toxins that are built up in the body (like lactic acid from muscle fatigue). Water is also used by the body to regulate micro nutrients (such as water soluble vitamins and minerals). Sodium, potassium, and magnesium; for example; are lost through sweat and urination. Every time you urinate, you are losing some sodium. Most people living western lifestyles and eating typical western diets have sodium levels that are too high because they consume too much sodium (from salt) and drink too little water, but drinking too much water can drop sodium levels too low (especially if you have naturally low blood pressure or already follow a diet low in sodium). Sodium is needed in the body for many functions like muscle contraction, blood volume and blood pressure regulation. Some people advise that you should not drink so much water that your urine is completely clear, but aim for a balance where the urine is slightly colored. This, according to some, ensures for a balance where the body is hydrated yet not losing too many essential nutrients.

Too much water and your kidneys

Your kidneys are responsible for filtering water levels in your body. Drinking too much water all at once can put strain on the kidneys. This is usually not of much concern or something that most people should worry about, but keep this in mind when you try to get all of your entire 'daily water requirement' in at one shot. People with kidney malfunction are often given limited fluids to avoid extra strain on the kidneys. An average adult's healthy kidney system can handle up to around 15 liters of water a day (more than almost anybody would ever drink), so the effect of over hydration over a longer period of time on the kidneys is generally not of great concern.

Too much water and the brain

When lots of water enters the blood from drinking too much water, cells in other organs and muscles can stretch to accommodate this. This is not possible with the brain, because cells are more tightly packed. Over hydration can hurt the brain because of this. Headaches from over hydration can occur when too much water is drunk at once, but headaches from under hydration are more common within the western community.

The thirst argument

We have all heard that thirst is an indication that your body has already entered into a dehydrated state. Some doctors, researches and sports specialists argue that thirst is not as bad as it is often made out to be and that it is instead a good indicator, or regulator, of when to drink more water and when not to. Who is right? Decide for yourself.

This does not mean that you should not drink water!

Water is vital to human survival. Drinking too little water is more common than drinking too much. It is also more dangerous to consume less water than necessary than too much. Do not avoid drinking water when you are thirsty, in hot or humid conditions, exercising with a high intensity, sweating a lot or feel like you need it. Water is not only released from urination and the skin when we sweat, but also from the lungs as we breathe as well (see that water vapor when we breathe in cold surroundings?)

So there you have it: too much of anything can turn into a bad thing, including plain old water. Never push your body past what it can handle. Make sure you replace nutrients that are lost through water like electrolytes after strenuous activity or anything that causes major water loss. Your body will thank you. STAY STRONG!

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