Since 1993, World Water Day has been an annual event observed globally that aims to educate about fresh water and advocate for sustainability in managing our freshwater resources. In the United States, the Environmental Protection Agency sets the standards for our public water system. Their goal is to protect source water in bodies of water such as rivers, lakes, reservoirs, and groundwater so that we can have access to water free from contamination. Aside from regulation at the government agency level, there is much that you can do as an individual to help protect our water resources. Keep reading to learn how you can be mindful of your water consumption and why drinking water is key to your weight loss.
Before we talk about the importance of protecting water resources, it is crucial to understand the purpose of water in the human body. Proper hydration is a sign of health and essential for almost every bodily function, including the following:
- Regulating and maintaining a normal body temperature
- Providing lubrication and cushion of your joints
- Protecting sensitive tissues and structures like the spinal cord
- Removing waste from the body through urine and sweat
The recommendation for daily water intake can vary depending on age, sex, and whether or not someone is pregnant. However, it is generally recommended that women consume about 9 cups and men consume 13 cups of water per day. Daily total water intake includes anything you drink, as well as the water content of the foods you eat, which is about 20%. Foods with high water content are fruits and vegetables, so a great way to meet water intake requirements is by incorporating seasonal produce into your diet.
Dehydration is a common issue that can be resolved relatively easily, but left unchecked can complicate other medical conditions and even cause serious illness. Hydration status can usually be estimated based on the amount and color of urine. Often times being dehydrated can cause you to feel fatigued, moody, and have brain fog. There are many ways you can increase your water intake to prevent being dehydrated:
- Carry a reusable water bottle with you everywhere
- Drink water infused with lemon or other fruit flavors
- Set a daily goal for water intake and track it
- Use daily habits and activities as cues to drink water
- Replace other drinks with water when eating out
- Increase your consumption of fruits and veggies
Not only does drinking adequate amounts of water promote your overall well-being, but it might also be the missing piece as to why you’re not making significant progress losing weight. Many studies have found a link between hydration and weight loss, claiming that increasing water intake helps burn fat more effectively. Some research suggests that drinking more water could also help burn more calories by increasing resting energy expenditure. At the same time, you can reduce your overall caloric intake by drinking water because it contains no calories. It can act as a natural appetite suppressant so drinking more fluids helps to stave off hunger and gives you a sense of fullness. Lastly, pay attention to your hunger cues, as sometimes we mistake thirst for hunger, and choose to drink water instead.
While on your weight loss journey, you can practice sustainable habits that help preserve our water resources. For example, did you know it actually costs over a gallon of water to manufacture just one plastic bottle? Carrying a reusable water bottle not only helps you stay hydrated but helps conserve water and reduce plastic waste at the same time. Here are seven other small steps you can take to avoid water waste and support clean water conservation:
- Reduce the length of time you spend showering
- Check for leaks in your plumbing and get them fixed as soon as possible
- Install showerheads and faucets that are more water-efficient
- Only wash full loads of laundry
- Use a dishwasher instead of washing dishes by hand
- Water plants using collected rainwater
- Avoid spraying harmful chemicals in your garden and yard
Resources:
Centers for Disease Control and Prevention. Water and Healthier Drinks. Accessed April 7, 2023. https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html#:~:text=Water%20helps%20your%20body%3A,%2C%20perspiration%2C%20and%20bowel%20movements.
Environmental Protection Agency. Basic Information About Source Water Protection. Accessed April 7, 2023. https://www.epa.gov/sourcewaterprotection/basic-information-about-source-water-protection#:~:text=and%20private%20wells.-,Why%20Protect%20Source%20Water%3F,Drinking%20Water%20Act%20(SDWA).
FoodPrint. The Problem with Plastic Water Bottles. Accessed April 7, 2023. https://foodprint.org/blog/plastic-water-bottle/#:~:text=Based%20on%20these%20numbers%2C%20it,use%20water%20or%20soda%20bottle.
Harvard T.H. Chan School of Public Health. Water. Accessed April 7, 2023. https://www.hsph.harvard.edu/nutritionsource/water/.
Medical News Today. Six reasons why drinking water may help you lose weight. Accessed April 7, 2023. https://www.medicalnewstoday.com/articles/322296#six-reasons-why-drinking-water-may-help-you-lose-weight.
Seasonal Food Guide. https://www.seasonalfoodguide.org/.
Seasonal Food Guide. (n.d.). Why Eat Seasonally? Retrieved April 3, 2023, from https://www.seasonalfoodguide.org/why-eat-seasonally.
USDA Agricultural Marketing Service. “Produce at Farmers Markets.” USDA, https://www.ams.usda.gov/services/local-regional/farmers-markets/produce.
USDA Food and Nutrition Service. “Seasonal Produce Guide.” SNAP-Ed Connection, USDA, https://snaped.fns.usda.gov/seasonal-produce-guide.
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
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