Fit by Example: Water Water Everywhere

I'm currently running a free Challenge Group in which our goal is to drink a gallon of water every day. At first that sounds extreme, and maybe it is, depending on how much water you're used to drinking and how closely you follow the going advice for daily water intake, which is about half your weight in ounces (so, the daily water goal of a 100 lb person would be 50 oz). If you're around 250 lbs, a gallon of water is really what you should be drinking anyway.

It all started when I found this article making it's rounds through the internet. The woman drank a gallon of water every day, and found her body changing in amazing ways. Her bowel functions improved, her skin cleared and improved in elasticity and pigmentation and she was even less bloated and more energized. I'm always so skeptical of viral news, but I thought, hey, whether this is real or not, what's wrong with trying to drink more water? The answer is NOTHING. I KNOW I don't drink enough water. Some days, the only water I drink is during my workout. NO Bueno.

But that's what's so great about Challenge Groups! They're a place where people with similar goals can come together and support each other! So far, January is the second month I've run the group (the first was November, 2014). I have challengers who hit their gallon every day (they're amazing), and challengers who don't (ME), but everyone checks in every day and tries their hardest, recognizing why they struggling and figuring out how they can do better the next day. Every day I post a fun water fact and ask them some questions for reflection about what kinds of liquids they drink and what those liquids might be doing to help or harm their health. Here are some of my favorite facts! And if you'd like to be a part of our group in February, or any month, just let me know! Even though we skipped December, the group will be ongoing for 2015! Enjoy!

A healthy person can drink about three gallons (48 cups) of water per day. (We are only aiming for 16 cups a day!)
Health experts are now saying that the recommended amount of water to drink daily is half of your weight in ounces—so someone weighing 200 lbs should drink 100 oz of water daily (we are obviously trying to exceed this for this month!)
By the time a person feels thirsty, his or her body has lost over 1 percent of its total water amount.
You can drink too much water, a condition known as water intoxication. Elite athletes are at the highest risk for this complication. Your kidneys cannot process more than 3 to 4 cups of water an hour. Water intoxication occurs when water dilutes the sodium level in the bloodstream and causes an imbalance of water in the brain.
If your urine looks like the color of apple juice, you are probably dehydrated. If it looks more like the color of lemonade, you are probably well hydrated.
You lose about 4 cups of water per hour of exercise, depending on how much you weigh and how much -- and how quickly -- you perspire. A moderate workout in a mild climate will likely result in a loss of 1 to 2 quarts of fluid per hour through perspiration. The more intense the exercise or the more extreme the temperatures, the greater the fluid loss.
Drinking water helps with hunger pains. At times thirst feels the same as hunger; and a glass of water can occupy our mouths (and minds) when we’re tempted to snack. Drinking water can also keep you fuller between meals.
Soft drinks, coffee, and tea, while made up almost entirely of water, also contain caffeine. Caffeine can act as a mild diuretic, preventing water from traveling to necessary locations in the body.
There are numerous brands of flavored waters on the market packed with varying amounts of vitamins, herbs and minerals. However, they also typically contain high amounts of sugar, high fructose corn syrup or crystalline fructose (a variation of corn syrup).
Just like caffeine, alcohol is a diuretic that causes you to lose more liquid than you consume. Many of the effects felt after a night of heavy drinking are related to dehydration.
Water leads to increased energy levels. The most common cause of daytime fatigue is actually mild dehydration.
Water naturally moisturizes skin and ensures proper cellular formation underneath layers of skin to give it a healthy, glowing appearance.
For a majority of sufferers, drinking water can significantly reduce joint and/or back pain. Water can prevent and alleviate headaches.
Water aids in the digestion process and prevents constipation.
Coconut water is a natural source of potassium and electrolytes and contains no added sugars, sodium or other additives (just make sure you read the label!)
Most food has some water in it. The amount of water you normally consume in food is about 2 cups. This can be higher with watery foods like melons, plums, and peaches, however with these also comes sugar, carbs and calories.
Water helps to maintain healthy body weight by increasing metabolism and regulating appetite.
Water is the primary mode of transportation for all nutrients in the body and is essential for proper circulation.
Water leads to overall greater health by flushing out wastes and bacteria that can cause disease.