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energy levels

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Like the earth, humans and all other animal life are about three-quarters water. It is therefore no wonder that drinking plenty of water is so vital to our well being.

Many times a day we feel our energy levels falling and we reach for food when, in fact, we are actually in need of water. How often do we spend money and time on medical treatment for conditions which could have easily been prevented through proper hydration.

Experts say that we are often dehydrated even before we feel thirsty. Water is essential to keep us fit and healthy

6 Tips on drinking more water:

  1. Add flavored packets If water alone bores you, take advantage of the new flavor packets that are sold specifically to enhance the taste of water.
  2. Get fun to go containers Always have water with you or in the car. Get good size, fun colored containers. The larger the container, the fewer the refills.
  3. Change your daily habits Wake up to your first glass of water.
  4. Make it a rule to order water (with or without lemon) instead of a diet soda when you go out to eat.
  5. Drink a glass before you eat Water helps to curb your appetite. It is easy to confuse hunger with being thirsty, so try water first. Drinking water makes you feel active.
  6. Use straws, add ice and a lemon or even a small slice of orange Make this glass of water feel like a treat.

So what are we waiting for? Let us drink eight glasses of water a day. It is easy, costs nothing and the benefits are life changing.

So how much water should one drink each day? The question seems like it commands a simple answer, but the reality is that the response varies based upon your body’s needs. A lot of sources will tell you that you need a minimum of 8 glasses a day, but the truth of the matter is that you need to obey your own internal requirements.

Experts are now saying that there is no set number. Rather, when you are thirsty, you should drink. If you find yourself experiencing headaches or dizziness, chances are that you are depriving your body of water, whether or not you are meeting the 8 glasses a day standard. If your urine is highly concentrated and anything other than clear/very pale yellow in color, then that is another telltale sign that your body wants more.

how much glasses of water drinkSo, how much should you drink? – Lots!
Six to ten glasses is a safe bet but if you want to be more specific it’s recommended you drink 50 – 75% of your body weight in ounces depending on whether you are sedentary or active.

You might also want to add a bit more if it’s really hot or you are working extra hard, so for example, a person who weighs 150 lbs, lives in a dry climate and is doing strenuous exercises should drink 75% x 150 oz = 112 oz + 15 oz (activity) + 15 oz (climate) = Total 142 oz per day.

A frequently quoted figure is that adults should drink eight glasses of water a day, although Dr John Leiper, an expert in fluid balance and hydration at Aberdeen University, disputes it. “The figure of eight glasses a day is completely spurious. There is no evidence that drinking that much water does anybody any good. Although it probably won’t be doing you any harm.”

While it is true that individuals will on average lose about eight glasses worth of water a day, it doesn’t have to be replenished by water: soft drinks, even coffee, all help rehydration. “There is nothing wrong with drinking coffee,” says Dr Leiper. “The idea that coffee is a diuretic is nonsense. Yes, if you give someone who is completely caffeine naive a lot of caffeine, then it will act as a diuretic on them. But if you are used to drinking a lot of coffee then it won’t – your body gets used to it.

In healthy adults, fluid intake is regulated by thirst. Water is an essential nutrient for life and is considered the ideal drink to quench thirst and ensure hydration.

Ironically, it is very often ignored as part of our dietary recommendations. Most people are familiar with the general recommendation for adults of eight glasses of water per day. Yet, estimating water or fluid intake requirements is not easy and individual requirements are highly variable.

The National Research Council (NRC) recommends a daily water intake of approximately 1ml/kcal energy expenditure. The eight glasses of water per day is based on this recommendation and on the average weight of a 70kg male.
No single formula fits every individual or every situation and water intake recommendations also depend on other factors such as activity, humidity, climate, body temperature and body composition.

Daily turnover of water is approximately 4% of total body weight and even higher proportions in children.
Water losses from the lungs and skin (insensible losses; 500 – 1000ml/day) are responsible for approximately half of the daily turnover and sensible losses from stools (50 -100ml/day) and urine account for the rest of the daily losses.
Yet, despite of changes in body composition and function as well as the environment, most healthy people manage to regulate daily water balance well across their lifespan.

You can use a very good Hydration Calculator

Current recommendations:

The Institute of Medicine (IOM) established the Dietary Reference Intakes for water . The committee established the Adequate Intake (AI) for total water to prevent dehydration.
Based on a wide range of normal hydration status of the population, the AI was established according to the median total fluid intake (water, fluid from food and other drinks). The AI’s for sedentary men and women (aged 19-50 years) is 3,71 and 2,71 litres per day respectively.

Solid food and digestion of food also contributes to this recommendation. Drinking fluids represents approximately 81% of total water intake, resulting in a recommended intake of 3,01 litres per day for men (12 glasses of 250ml) and 2,71 liters per day (10 glasses of 250ml) for women.

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Has anyone ever really looked into what actually goes into Energy Drinks? And the question is really though, do we care what we are putting into our bodies and what ingredients energy drinks actually hold.

A lot of people drink beer, alcohol, and do a lot of other harmful things to our bodies, so who is to say that we do care what energy drinks really do for our bodies. Anyone who is half way intelligent would look into what they are consuming and actually getting from the energy drinks.

Here are a list of the most common ingredients found in Energy Drinks.

1) Caffeine – It is probably the most common ingredient in energy drinks, as it acts as a big stimulant for people, which as well know is in the pop products we buy such as Pepsi, mountain dew, and other things such as coffee, but the key is that the caffeine is much higher quantity in energy drinks. From what I have looked at, most energy drinks contain around 100-200 mg of caffeine in them. This is why a lot of people feel the side effects of energy drinks is because the loaded amount of caffeine in energy drinks such as redbull, monster, and rockstar. This is something that most of us if we thought about it wouldn’t recommend for our everyday energy drink and source.

2) Taurine – I first learned about this in my previous company as it was the active ingredient in the product that was called OHM for energy drinks. Taurine is something that is naturally produced by the body, as it is supposed to help energy levels throughout the body. And usually your body makes enough of this so that you dont need to add extra to your body. And one of the things that they always talked about with taurine in energy drinks is that it could possibly help with stress levels as well. Again, something that isnt always the best for us on a day to day basis.

3) Guarana – It is derived from South America in plants and is supposed to be used for awareness and energy levels. It can be compared to caffeine but has a few different variations and stimulants.

4) B Vitamins – Well finally a word that seems to be good, vitamins. We all know the importance of vitamins and minerals because its what is supposed to be healthy for us. B Vitamins are supposed to wake up our bodies and kickstart them, and thats why energy drinks put these type of vitamins in them.

5) Ginseng – With the emergence of this supplement, its supposed to be a herb that is known to increase energy levels, and alleviate stress as well. Ginseng is created naturally by the body as well, but again the levels of supplementation and energy drinks dont match up well when you drink energy drinks on a regular basis.

6) Ginkgo Biloba – Along with ginseng, this is another emerging herb. It is supposed to help your memory, concentration, and blood circulation. This also is made for the regulating of stress levels.

7) L-Carnitine – Is naturally produced by your body and is supposed to help with your metabolism and energy levels. It is created by your liver and kidneys, but because it speeds up your metabolism it can often increase energy levels and thats the main reason why energy drinks hold this ingredient. It is supposed to give you endurance as well. The bad thing about this is that some people use this ingredient for support of their heart, so to much of this can speed up the heart and thats why you shouldnt take energy drinks to often.

8) Sugars – We all know about sugars. They are the bodys main fuel as we always hear dont go eating to much junk food as they are full of sugars. And thats why you get very hyper or active when consuming alot of sugars and energy drinks are loaded with them.

9) Antioxidants – These are actually a very good thing for your body, killing the free radicals in your body and recovering from the damage they can sometimes leave. Most vitamins contain some kind of antioxidants, but their are alot better ways of getting antioxidants than what energy drinks give you in the form of.

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