7 Day Water Challenge

3/01/2015


I've been thinking lots about water lately, especially after incorporating regular physical activity in my everyday routine. I am absolutely sure that my water intake is way lower than recommended but I want to get better at this. Personally, I have nothing against how water tastes so that is not a problem. If it is for you, than try infusing water with lemon, cucumber, mint etc. Infused water is also a great way to stay hydrate - it's not only a tasty way to stay hydrated but it is nutritional, healthy, fresh and all-natural! I love that there really is no recipe to make it - you just chuck in whatever you fancy e.g. I've opted for a ginger, pear and cinnamon infused water (which is also great with apple). I literally have to constantly remind myself to drink water, otherwise I notice how my skin and lips get shriveled up like prunes and my thoughts get scrambled like a pair of eggs on a frying pan. On average, an adult human is made up of about 55-60% water. It is proven that human beings can survive approx 3 weeks without food before starvation sets in but it only takes 3 days of limited water intake for dehydration to settle in. You won't feel thirsty until you've lost about 2-3% of your body's water. However, a person's mental and physical performance can be downplayed with just as little as 1% dehydration. That being said, it's important to drink water even when you don't feel thirsty. The recommended daily intake of water is around 1,5 liter of water for an average sedentary adult living in a temperate climate. This sums up to about 8 glasses of water (1 glass = 200ml). I think it is clear how dehydration can affect a person and also, specifically regarding people who partake physical activity - staying hydrated promotes proper muscle tone, promotes energy, suppresses appetite therefore ridding the body of fatty deposits. If you're not drinking enough water, your body will hold on to whatever what is already in your body and not excrete any – it holds on to all the water you consumed up to that point in reservoirs we find most unsightly - oh, the dreadful kankles.

Dosta razmisljam o vodi u posljednje vrijeme, posebno nakon sto sam usvojila aktivniji i zdraviji nacin zivota. U potpunosti sam ubijedjena kako ne unosim dovoljno vode u organizam kao sto bi trebalo i zelim uloziti jos truda da tu losu naviku iskorijenim. Licno nemam nista protiv samog ukusa vode (kazu da je bezukusna materija - ne mogu se sloziti - ili pak umisljam? sta vi mislite?). Ukoliko je vama voda bezukusna i stvarno se borite sa sobom da li da je unosite ili ne, mozda bi pravi nacin da doskocite tom problemu bila voda koju cete obogatiti limunom, listovima mente, krastavcima itd. Voda obogacenog okusa je super i zdrav nacin da odrzavate hidriranost organizma - ne samo sto je takva voda boljeg ukusa vec sadrzi dodatne hranljive materije koje su prirodne i zdrave. Ono sto mi se dopada kod ovakvog pristupa jeste sto vam nije potreban recept vec koristite ste sto vam je pri ruci i sto volite. Ja sam se danas odlucila da u vodu ubacim krusku, djumbir i stapice cimeta (varijanta sa jabukama je takodjer odlicna). I pored truda, moram se uvijek iznova podsjecati da pijem vodu a znak da to nisam ucinila su isusene usne i koza lica a takodjer pocinjem znacajno gubiti na koncentraciji. U prosjeku, tijelo odrasle osobe je sastavljeno od 55-60% vode. Vise je dokazana stvar da ljudi mogu prezivjeti otprilike 3 sedmice prije nego izgladnjelost uzme maha dok su potrebna samo 3 dana ogranicenog unosa vode da se pojavi dehidratacija. Da li ste znali da necete osjecati zedj sve dok ne izgubite 2-3% vode iz organizma? A opet, mentalne i psihicke performanse su znacajno umanjene ako izgubite samo 1% vode. Sa time na umu, jasno je da je jako bitno unositi vodu u tijelo i kada se ne osjecate zednima. Preporuceni dnevni unos vode iznosi 1,5l kada je u pitanju prosjecna odrasla osoba koja provodi vecinu vremena u sjedecem polozaju i koja zivi u pojasu umjerene klime. U sustini se taj dnevni unos vode svodi na onih cesto spomenutih 8 casa vode (1 casa = 200ml). Mislim da je suvisno nadalje spominjati na koje sve nacine dehidratacija utice na covjeka, posebno na fizicki aktivne individue. Odrzavanje hidriranosti organizma poboljsava ton misica, podstice energiju, ublazava osjecaj gladi a samim time pomaze i u rjesavanju masnih naslaga. Ukoliko ne unosite dovoljno vode, tijelo ce se pokusati zastititi tako sto ce zadrzavati ono vode sto ima i nece je izlucivati - sto rezultira, medju ostalim, i na neprivlacnu pojavu kanklesa (voda u clancima).



To get rid of bloat, you need to drink more water. This triggers the body to increase metabolism, flushing out impurities and toxins. Increasing you metabolism helps burn calories as well. Of course, too much of a good thing is never benefitial and that is why it is also important not to intoxicate your body with water. This has more to do with how much you drink in a selected period of time. The human body can take in up to 15 liters of water per 24 hours. However, drinking all of that in a smaller time frame can be dangerous. If you're struggling to increase plain water intake you can also rely on vegetables and fruits as they do count as water too! You can count some raw plant foods as water sources because raw plant foods are 80% water. Some of the most water-rich and nutrient packed raw plant foods are: cucumbers/Iceberg lettuce (96% water content), celery/tomato/zucchini (94-95% water content), broccolli/cabbage/sweet peppers/spinach (90-93% water content), berries (87-92% water content), carrots (87% water content) and apples and pears (84% water content). Having all this in mind and my determination to amp up my water intake as I have already seen some improvement within such a small time frame during which I have been keeping a bottle around me at all times - I have decided to start a 7 Day Water Challenge (March 1st - March 7th 2015.), where we will together be monitoring our daily water intake with the goal of drinking approx 8 glasses of water each day. The goal of the 7 Day Water Challenge is to help ourselves and inspire others to replace juice, soda, energy drinks, coffee, sweet teas and other sugary beverages with water. You can participate by commenting at the blog or via Facebook, Twitter and other Meteo Beauty social media. You can also send me an e-mail or a message with your results - it is only necessary to write down how much water have you achieved to take per each day along with your name. Make your own plan, your own agenda, try to stick to it and share your experience with me so that I can share ours together in a dedicated post after we attempt to meet our goals. Isn't this exciting? And we will do our bodies a favor!

Kako bi se rijesili nakupljanja vode u tijelu - interesantno je da trebamo unositi jos vode. Povecani unos podstice tijelo da ubrza metabolizam, izlucujuci necistoce i toksine pri tome. Ubrzan metabolizam takodjer pomaze i kod sagorijevanja kalorija. Naravno, previse bilo cega nije dobro tako da nikada ne treba pretjerivati ni sa unosom vode, kako ne bi doslo do 'trovanja' tijela vodom sto je neobicno ali desava se u ekstremnim slucajevima. Ovakav slucaj cak nema toliko veze sa samom vodom vec sa velikim kolicinama iste unesenim u kratkom vremenskom periodu. Ljudsko tijelo moze izdrzati unos i do nevjerovatnih 15l u toku 24h no unos cijelog ili veceg dijela navedenog iznosa moze biti opasno - oslonite se na zdrav razum kod ovakvih stvari. U unos vode mozete uracunati i konzumaciju svjezeg voca i povrca posto je vecina njih sastavljena od vode cak i do 80%. Neke od namirnica koje su bogate vodom i nutrijentima su: krastavci/Iceberg salata (96% vode), celer/paradajz/tikvice (94-95% vode), brokule/kupus/slatke paprike/spinat (90-93% vode), bobicasto voce (87-92% vode), mrkva (87% vode) te jabuke i kruske (84% vode). Kada vam budem demonstrirala svoj napredak za dogledno vrijeme glede treninga i prilagodjene ishrane, u to cu ubrajati i povecan unos vode jer sam vec uvidjela kakve mi rezultate donosi. Imajuci sve ovo na umu i silnu odlucnost da dodatno poboljsam unos vode u organizam (vec imam bocicu uz sebe svo vrijeme) - odlucila sam da pokrenem Sedmodnevni Izazov (koji ce trajati od 01.03. do 07.03.2015.). U toku ovog Sedmodnevnog Izazova, nas zajednicki cilj ce biti pracenje koliko vode unosimo dnevno. Cilj je naravno dnevno unositi tih preporucenih 8 casa vode, voce i povrce te vodom zamijeniti sve preradjene sokove, kafe, zasladjene cajeve i gazirana pica. Mozete ucestvovati tako sto cete zabiljeziti svoj dnevni napredak tokom nastupajuce sedmice i podijeliti ga sa mnom. Mozete mi poslati ime, prezime i sazetak sedmice a mozda i opazanja u poruci, u komentarima ispod ovog posta, mozda preko mejla - kako god je vama zgodnije. Sastavite svoj plan, svoje ciljeve i pokusajte ih se pridrzavati. Vjerujem da cemo sve mi primjetiti promjene i napredak a poenta je i ohrabriti kako sebe, tako i ljude oko nas da se odluce na isti korak. Ja cu nakon isteka zadatog roka podijeliti nasa iskustva u zasebnom postu na blogu. Zar ovo nije uzbudljivo? Zabavna zajednicka aktivnost kojom cemo i nasem organizmu uciniti veliku uslugu!

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