Why You Should Drink More Water & How

By: Scottsdale Weight Loss Center

Published: May 14, 2021

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Diana Bone FNP-C

We’ve all heard from our mothers to drink more fluids, especially in Arizona when the weather is over 100 degrees. Even during a medical weight loss program, your doctor will recommend a set number of fluid ounces.

According to the National Academies of Science, Engineering, and Medicine, the latest recommendation is 125oz for men and 91oz for women.

80% of the daily requirements of water is consumed in liquid form and the other 20% in foods like fruits and vegetables.

But why do we need all this fluid and what is it used for in our body?

Why Water is Important for Our Bodies

Water helps with weight loss. Our body sends out signals of hunger when dehydrated. So, drink water first instead of food.
Water helps increase energy. Consuming 500 ml of water will increase your metabolic rate by 30% and can last over an hour.
Water reduces headaches. Many studies have shown dehydration can trigger migraines and headaches. Stay hydrated as prevention.
Water helps regulate body temperature. Sweat regulates body temperature. When we sweat, we lose fluids that need to be replaced.
Water protects the tissues, spinal cord, and joints. Fluids help lubricate our bodies with improves mobility during exercise.
Water helps excrete wastes. Fluids help the kidneys filter out waste through urination. They work more efficiently and prevent kidney stones.
What helps prevent constipation. Self-explanatory 😉
Water helps with physical performance. During exercise, we may lose up to 10% of body weight in water and become dehydrated. Water helps with strength, power, and endurance.
Water helps with digestion. Drinking fluids before, during, and after meals will help the body break down food.
Water helps improve overall mood. Dehydration can increase fatigue.
Water helps the skin glow. Hydrated skin promotes collagen production which makes us look younger.

8 Easy Ways to Drink More Water

Carry a water bottle with you wherever you go. There are even water bottles that tell you how much to drink at certain times of the day.
Keep track of your water intake. There are several phone app that will keep track and remind you to drink your water. A few examples are Hydro Coach and Water Reminder. Many of these apps are free.
Pace yourself. By lunch, we should be done with half of the day’s water intake. If not, before lunch, drink water before eating.
Drink 1 glass of water (8oz) per hour while working. A typical workday is 8 hours and that gets to 64oz of water by the end of the workday.
Flavor your water. There are many non-caloric ways to flavor your water. Try Crystal Light, Mio water enhancer, or even add a little cucumber, mint, lemon, or lime in your water.
Drink tea. If you’re sick of flavored water walk down the aisle and pick out a few tea flavors to try.
Eat more fruits and vegetables. Consume those with a higher water content like watermelon, cucumbers, zucchini, peppers, spinach, or tomatoes.
Have a beverage with every snack and meal. Not soda or juice, WATER.

The Takeaway

Dehydration, even a mild case, can affect you mentally and physically.

Make sure that you get enough water each day, no matter your goal. It’s one of the best things yo for your overall health.

This is How You Lose the Weight, Once and For All

If you’re ready to say goodbye to quick fixes that never last? And you’re serious about losing the weight for good? We’re the experts you can trust to guide you through a weight loss program that will not only take the weight off but keep it off.
Schedule a consultation with us today.

nick weight loss before and after scottsdale weight loss center

Nick's Story

"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More

gina weight loss before and after scottsdale weight loss center

Lost 44.5 lbs

"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.

I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More

lauren weight loss before and after scottsdale weight loss center

Lost 60 lbs

"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More

chuck h weight loss before and after scottsdale weight loss center

Lost 66 lbs

"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.

You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.

Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More

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Lost 101 lbs

"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More

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   Trustindex verifies that the original source of the review is Google. I landed at Scottsdale Weight Loss 13 years ago and lost 50 pounds….regained 10 and then lost them again, plus another 20.  It is a great program, and all the professionals are amazing and caring.
     
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   Trustindex verifies that the original source of the review is Google. SWL has been a God send to me! Dr. Guzman & staff especially Lilia & Bianca! They’re so supportive & professional I have lost approx 50 pounds over the year at my own pace.
     
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   Trustindex verifies that the original source of the review is Google. The staff at the Phoenix office are great! My experience with Dr deGuzman has been wonderful. Miriam has always been very helpful and makes the office visits pleasant and personal. The medical assistants have always been professional and great to help meet my goals.
     
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   Trustindex verifies that the original source of the review is Google. I really felt comfortable with Kristen at my initial appointment.  Everyone at the center was caring and friendly, from Bianca, at the front desk, to Lily, who is the MA.  Kristen listened to my frustrations and prior disappointments about what has not worked, and is confident that she can help me achieve my goals of weight loss.  I am looking forward and excited to see the success I will attain.
     
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   Trustindex verifies that the original source of the review is Google. I'd lost 20 pounds on my own and struggled to keep it off.  I decided GLP-1 meds were the next step in losing more and keeping it off.  I wanted a medical doctor supervised program and chose SWLC.

I am so very glad I did!  The team in Glendale is so supportive and kind; and when I feel discouraged, they pick me up with positive energy and input.  They really do a great job with encouragement all the time.

6 weeks in I've lost 17 pounds, and am approaching weight loss with a very new perspective.  Also knowing that when I reach my target goal, they'll be there through maintenance and beyond is encouraging as well.  Good to not feel alone on this journey.
     
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