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The Earth is 70% water. Your body is made up of about 60-70% water. Coincidence?

I’ve had a few clients in the past who simply don’t drink enough water.

Common excuses include: I don’t like the taste of it, I don’t want to have to pee later, I never remember to drink it, I’d rather drink (insert something not as healthy as water here).

Here is my problem with not drinking enough water… Your body will not operate at it’s fullest potential without the element of life!

The human body is one of the most complex machines I can think of. So many functions, so many abilities, all made possible by water!

Blood is mostly water. The duty of blood transporting oxygen to all the cells in your body is done much more efficiently with adequate amounts of water in your blood stream. Water provides a moist environment for your ears, nose, and throat tissues. Water is part of your immune system, which helps you fight off illness. You need water for your digestive system as well. You need it to excrete toxins. You can’t even live for more than a few days without water! One of my favorite bands is called H2O!

How much water should you be consuming daily? The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.

Mind you, this isn’t for people hiking in the amazon, or anyone living in a harsh habitat with extreme temperatures, or doing strenuous activity such as spinning or grappling for five 5 minute rounds in the heart of Brazil with no air conditioning in the dojo wearing a 10 pound gi that doesn’t breathe. For those extreme conditions you MUST UP YOUR WATER INTAKE!

During strenuous active exercise your body needs to stay hydrated to remain mentally focused AND physically strong. No water during exercise leads to dehydration.

Dehydration is when the amount of water leaving your body is greater than the amount of water being taken in. Vigorous exercise, diarrhea, vomiting, massive amounts of alcohol can all lead to symptoms of dehydration which include the spins, dry mouth, muscle cramps, dry skin, constipation, and nothing worth having!

Now for those of you who were wondering WHEN to consume your water, please keep in mind that timing is everything.

If you have a workout session scheduled make sure you have been drinking water throughout the day in small amounts here and there. You want to make sure you have some water in your system before exercise. BUT… Let’s just say your boss was talking your ear off for the last 3 hours and you didn’t have time to properly hydrate throughout your day before our 12pm appointment… Don’t freak out at 11:47am and start chugging water because then your stomach will be too full for me (with a good conscious) to have you do box jumps.

Inspect your urine. I’m serious. If your pee is very light yellow/clear, your body might be in need of getting rid of excess water. Put the Brita down and chill for a bit. If  your urine is a very dark yellow, it’s holding on to water as a defense mechanism, so it’s probably time to drop a dollar and pick up a bottle of Poland Spring.

I’m not a fan of drinking JUICE with your meals because the sugar in those beverages gives you a temporary sugar high, which will just lead to a crash later. Too much coffee or caffeinated beverages are addicting and will give you the jitters. Soda contains too many calories and is one of the reasons why this country is so overweight… Just stick with the water! It’s free!

Give yourself a reason to step away from the desk and refill your water bottle now. Mandatory water break for everyone!