Superhydration: A key step in losing fat efficiently

January 24, 2007

thought some of you might enjoy this article on the benefits of

superhydration.

Have a great week!

Jennifer

minimalistcliving/

Superhydration: A key step in losing fat efficiently!

Ellington Darden, Ph.D.

A key step in losing fat efficiently may be as simple as drinking

more water. But the old rule that you need to consume eight glasses a

day is just that old. Eight is not nearly enough. You need a lot

more. You need to Superhydrate!

Americans, not by the thousands but by the millions are getting

fatter each year. If you vacationed in Florida this past summer, then

you know what I'm talking about.

Have you ever seen so many overweight and extremely obese people at

the beach? Or how about the profiles of all those family fun-seekers

who, with ice creams in one hand and hot dogs in the other, crowd the

major theme parks? They seem to come in three sizes: fat, fatter, and

even fatter!

Oh, sure, you do see a few lean individuals at the beach and at the

theme parks. But I guarantee you 99% of these people are 18 years of

age or younger. You have to walk, and walk, and walk some more to

find a single person in great shape, who is over the age of 40.

I'm not going to present my lengthy philosophy about why and how

Americans should decrease their dietary calories to lose fat and

intensify their exercise to build muscle. You've probably heard it

several times already.

What I want to describe is something that is much simpler to apply

than dieting and exercising. That something is Superhydration, or the

drinking of at least one gallon of ice-cold water each day.

Superhydration, practiced properly, can make a valuable contribution

toward combating and conquering obesity in the United States, and

throughout the world.

The Origins of Superhydration

I didn't invent the concept of drinking large amounts of cold water,

but I was the first person to popularize it by connecting it to my

fat-loss courses. Also, I was probably the first author to provide

specific directions on why, how, and when to consume the fluid.

I did have a lot of help, however. Dr. Harold Schendel, my major

nutrition professor at Florida State University, hammered me with the

value of drinking lots of water in losing fat. Brenda Hutchins, who

worked with me on many recipes in my early fat-loss studies, made

major contributions. Connie May, who trained many research subjects

at the Nautilus headquarters in Dallas, Texas, had several great

ideas concerning water drinking. And so did Terry Duschinski, the

owner of a personal training center in DeLand, Florida.

Superhydration began to formalize in 1985 as I supervised three large

groups of subjects through the Nautilus diet program at Joe Cirulli's

large fitness center in Gainesville, Florida. I instructed the groups

to drink 64 ounces of water a day. Back then, I didn't understand

fully the ice-cold concept, so the fluid could be consumed at any

temperature. This research was published in a major book called " The

Nautilus Diet. "

When Nautilus Sports/Medical Industries relocated the headquarters in

1987 to Dallas, I continued to research and refine these ideas. These

findings were published in three books:

The Six-Week Fat-to-Muscle Makeover

32 Days to a 32-Inch Waist

Hot Hips and Fabulous Thighs

By now, my water recommendations were up to 128 ounces a day and I

was beginning to explore the advantages of consuming cold water.

After three years in Dallas, I returned to the Gainesville Health and

Fitness Center, and from 1990 through 1997, I developed four more

courses of action:

Two Weeks to a Tighter Tummy

Living Longer Stronger

Body Defining

A Flat Stomach ASAP

During these courses, I proved that chilled water was a significant

boon to the fat-loss process. I actually had some of my subjects

progress up to two gallons of fluid a day. Interestingly, the

individuals in my programs who consistently drank the most cold water

tended to lose the most fat.

Over the last dozen years, 549 women and 271 men have officially

completed one of my routines that involved Superhydration. Not a

single one of these participants ever suffered from any major medical

problem as a result of drinking at least one gallon of ice-cold water

each day for the duration of the course.

The reason I mention this fact is because Superhydration has been

criticized as problematic or dangerous. " People can't drink that much

water without getting sick, " noted a medical advisor, who vetoed a

review of one of my books from being published in a large newspaper.

" They not only can drink that much water, " I've discovered, " but they

thrive on it. "

Let's take a closer look at why your body thrives on water.

Water and the Human Body

The human body is from 50-65% water. But not all body components have

the same water percentage. Your blood, for example, is 90% water,

your brain is 85%, your muscle is 72%, your skin is 71%, your bone is

30%, and your fat is 15%.

As your body experiences dehydration, you feel it first in those

systems that contain the most water. For example, you lose your

mental alertness and you suffer from overall muscular weakness. The

last component that dehydration affects is your fat. That's why

excessive sweating makes almost no dent in reducing your body-fat

percentage.

Men have more water in their bodies than women, primarily because men

have more muscle mass and less fat than women. A lean man with a body

weight of 180 pounds may have 14 gallons of water in his system. A

gallon of water (128 ounces) weighs approximately 8 pounds, so simple

multiplication (8 x 14) reveals that 112 pounds of this man's body is

water.

You may not think of water as food, but it's the most critical

nutrient in your daily life. You can only live a few days without it.

Every process in your body requires water. For instance, it:

acts as a solvent for vitamins, minerals, amino acids, and glucose

carries nutrients through the system

makes food digestion possible

lubricates the joints

serves as a shock absorber inside the eyes and spinal cord

maintains body temperature

rids the body of waste products through the urine

eliminates heat through the skin, lungs, and urine

keeps the skin supple

assists muscular contraction

Partial Dehydration

Water contributes to so many functions that most people take it for

granted. At the end of a long workday, maybe you have a headache.

Plus, your eyes are irritated, your back hurts, and your entire body

has a dull numbness. You blame it on stress and lack of sleep over

the weekend.

Maybe you're right. But more likely, you're simply suffering from

partial dehydration.

Perhaps you had several cups of coffee for breakfast, a high-fat

lunch with more coffee or maybe an alcoholic drink or two, and spent

the rest of your time breathing air-conditioned or heated air at

work, all of which has left your body, and most of its systems, dry

and parched. Unless you've been drinking water throughout the day,

dehydration is your problem.

If you are attuned and sensitive enough to your body's signals, you

should be able to recognize some of the early warnings of dehydration:

dizziness

headache

fatigue

thirst

flushed skin

blurred vision

muscle weakness

These warning signs merit your attention. Unfortunately, most people

never realize that they spend most days in a state of partial

dehydration.

Although thirst is an important warning sign, many people seem to be

desensitized to the signal. Some people, especially adults over 40,

may actually have a decreased sensation of thirst.

Water and Fat Loss

Large amounts of water facilitate the fat-loss process in a number of

ways:

Kidney-liver function

Your kidneys require abundant water to function properly. If your

kidneys do not get enough water, your liver takes over and assumes

some of the functions of the kidneys. This diverts your liver from

its primary duty, to metabolize stored fat into usable energy.

If your liver is preoccupied with performing the chores of your water-

depleted kidneys, it doesn't efficiently convert the stored materials

into usable chemicals. Thus, your fat loss stops, or at least

plateaus. Superhydration accelerates the metabolism of fat.

Appetite control

Lots of water flowing over your tongue keeps your taste buds cleansed

of flavors that might otherwise trigger a craving. Furthermore, water

keeps your stomach feeling full between meals, which can help take

the edge off your appetite.

Urine production

Here's a little-understood fact: As much as 85% of your daily heat

loss emerges from your skin. Heat emerging from your skin is

important because another word for heat is calories, and another word

for calories is fat. That's right, most of your fat is lost through

your skin in the form of heat. Anyway, the remaining 15% of that heat

loss is divided between warm air coming from your lungs and warm

fluid being passed out through the normal urination process.

Superhydration can double, triple, or even quadruple your urine

production. As a result, you'll be able to eliminate more heat.

Remember, inside your body, fat loss means heat loss. So get used to

going to the bathroom more frequently than normal.

Cold-water connection

Have you ever wished for a food that supplies negative calories?

Let's say such a food exists and it contains a minus 100 calories per

serving. Any time you feel like a piece of chocolate cake or a donut,

all you have to do to compensate is simply follow the sweet with two

servings of the negative-calorie food. Prestoplus 200 calories and

minus 200 calories yields 0 calories. While no negative-calorie food

exists in science, ice-cold water has a similar, but smaller, effect

inside your body.

When you drink chilled water, which is about 40 degrees Fahrenheit,

your system has to heat the fluid to a core body temperature of 98.6.

This process requires almost 1 calorie to warm each ounce of cold

water to body temperature. Thus, an 8-ounce glass of cold water burns

approximately 8 calories, or 7.69 to be exact. Extend that over 16

glasses, 128 ounces, or one gallon, and you've generated 123 calories

of heat energy, which is significant.

There's real calorie-burning power in cold water. A professor of

biology from the University of Florida added to my understanding of

the cold-water connection when he pointed out that melting ice and a

burning candle both require the transfer of heat. They simply modify

their forms. The ice changes from solid to liquid, and the candle

from solid to gas. Both transfers, or changes, involve heat.

Constipation help

When deprived of water, your system pulls cellular fluid from your

lower intestines and bowel creating hard, dry stools. One of the big

roles of water is to flush waste from the body. This is a substantial

task during fat metabolism because waste tends to accumulate quickly.

Superhydration tends to make people more regular and consistent with

their bowel movements, which is helpful to the overall fat-loss

process.

Water-Drinking Guidelines

How do you drink a gallon of ice-cold water a day? " With great

difficulty, " you may reply. Although such a recommendation may sound

difficult, in fact, it only presents a few minor problems, such as

how, when, and where. Each of these problems can be solved with some

intelligent planning.

How

One secret is to not drink the water, but to sip it. Get yourself one

of those 32-ounce plastic bottles, the kind that has a long straw in

the top. I've found that most people can consume water easier with a

straw than trying to gulp it down the standard way with a glass.

Also, while you're checking out various bottles, select one that is

insulated. The insulation will keep your fluid colder for a longer

time.

When

Another tip is to spread your water drinking throughout the day.

Here's a useful guide that I worked out for more than 100 men who

went though my six-week, fat-loss plan in " Living Longer Stronger. "

Water-drinking schedule (number of 32-ounce bottles per day)

Week 1 2 3 4 5 6

7am to 12pm 1.50 2.00 2.00 2.00 2.25 2.50

12pm to 5pm 1.50 1.50 2.00 2.00 2.25 2.50

5pm to 11pm 1.00 1.00 1.00 1.50 1.50 1.50

Total 4.00 4.50 5.00 5.50 6.00 6.50

Note: Drink 75-80% of water between 7am and 5pm.

You'll notice on this plan that after Week 1, the men add 16 ounces

of water each week to their starting level of 128 ounces per day.

During Week 6, the recommendations are up to a daily consumption of

208 ounces, or 1-5/8 gallons. This schedule is just an example.

Unless you're involved in the other aspects of the " Living Longer

Stronger " program, simply stick with the Week 1 guidelines.

Notice, too, that it's important to sip from 75-80% of the water

before 5pm. The early drinking of most of the water eliminates the

need to get out of bed during the night and visit the bathroom.

Where

You sip water everywhere you go during the day because you know how

to plan ahead. Once again, you need a 32-ounce, insulated, plastic

bottle. Okay. But what about refilling the bottle, the ice, and all

that hassle of keeping count of the ounces?

The really motivated people invest in a two-gallon thermos jug. First

thing in the morning, they fill the large jug with ice and water.

Then, they draw off their initial 32 ounces of fluid into their

insulated bottle and start sipping. As soon as the bottle is empty,

it's refilled from the thermos jug. When they leave home each day,

they carry both the thermos jug and the smaller bottle with them.

That way they always have access to their chilled water. When they

return home that night, they wash the jug and the bottle and prepare

for the next morning.

A great way to keep count of the bottles and ounces is to place

rubber bands around the middle of the bottle equal to the number of

bottles of water you are supposed to drink. Each time you finish 32

ounces, take off a rubber band and put it in your pocket.

Additives

There is a difference between plain water and other beverages that

contain mostly water. Those mostly water fluids, such as soft drinks,

coffee, tea, beer, and fruit juices, contain sugar, flavors,

caffeine, and alcohol. Sugar and alcohol add calories. Caffeine,

found in coffee, tea, and many soft drinks, stimulates the adrenal

glands and acts as a diuretic. Rather than superhydrate the system,

caffeine-containing beverages actually dehydrate the body. You should

keep such beverages to a minimum.

The only recommended flavoring for water is a twist of lemon or lime.

Even so, most of the people who like lemon or lime eventually get to

the level where they prefer their water plain with nothing added.

Tap water or bottled water

In general, the United States has one of the safest water supplies in

the world. Chances are high that your community's tap water is fine

for drinking. Furthermore, research shows that bottled water is not

always higher quality water than tap water. The decision to consume

bottled water or not is usually one of taste.

If you dislike the taste of your tap water, then drink your favorite

bottled water. Just be sure to check the label carefully for unwanted

additives. If you have no problems with your city's water supply,

then save some money by consuming it.

Too Much Water

It's possible to drink too much water, but it's highly unlikely that

you would ever do so. In the medical literature, drinking too much

water leads to a condition know as hyponatremia. Hyponatremia most

often occurs in athletes involved in triathlons and ultra-marathons.

A few of these athletes consume many gallons of water during the

course of these unusually long competitions, and because of the

continuous activity they don't or can't stop to urinate. Thus, they

impede their normal fluid-mineral balance and actually become

intoxicated with too much water. Such a condition, however, is rare.

I've never observed anything close to intoxication happening with any

of my participants, and some of them consume two gallons of water

daily. Of course, they also have no trouble urinating frequently.

Note: Persons with a kidney disorder or anyone who takes diuretics

should consult a physician before making modifications to his or her

water consumption.

Give Superhydration a Try

If you have more than five pounds of fat to lose, then I would

suggest that you get involved with Superhydration through one of my

books. Both " Living Longer Stronger " and " A Flat Stomach ASAP " have

all of the latest recommendations incorporated into their week-by-

week rules, which include eating and exercising plans.

On the other hand, if you only have a few pounds of fat to remove, if

you're already in lean condition, or if you just want to give

Superhydration an informal trial for whatever reason, here are the

most efficient guidelines to utilize:

1) Purchase a 32-ounce, insulated, plastic bottle from which to sip

your water.

2) Start by sipping one gallon, or 128 ounces, of water a day. Do not

go higher than 128 ounces per day for this informal trial period.

3) Drink most of the water before 5pm.

4) Keep the water ice cold. Remember, each ounce of 40 degrees

Fahrenheit water requires approximately 1 calorie to warm it to a

core body temperature of 98.6.

5) Apply the above recommendations for at least 14 days.

What to Expect

Expect to feel more energetic, less fatigued, smoother skinned, and

more satiated (from a nutritional standpoint) by the end of the first

week. Anticipate being a little leaner by the end of the second week.

If you keep the Superhydration routine intact for a full month, you

just may get healthily hooked for a long time.

During this brief process, you'll experience some of your body's

quest, thirst, and fulfillment for water: large amounts of it. You'll

realize that, for years and years, what you've been calling hunger

was really an inner cry for more water.

Listen closely to your body. It will reward you when it gets what it

needs.

A Final Toast

Superhydration has worked for thousands of people. It will work for

you by improving your well-being, both on the inside and the outside

of your body.

It will definitely help you lose fat and live leaner longer.

Decide today to make Superhydration a salient aspect of your daily

lifestyle.

Let's drink to it. Water on the rocks, straight up, and with a straw.

Make it a double!

January 26, 2007

Hi!

Wow, a great water proponent!!!

Recently, I have discovered Kangen water and am energised by this ionized,

alkaline water! Kangen means back to nature and as we are born with 70%

slightly alkaline water in our systems. It only seems natural to use this

rather than tap water or bottled water. Our water systems are only tested for

90 impurities. They then add carcinogenic chlorine and flouride to it! As much

as 40% of bottled water is just tap water with a fancy name! The bottles it is

in are not safe either. You want a bottle that has a triangle with a 2 or 3 on

it on the bottom.

Check out the benefits of Kangen water at the blog: www.kangenwaterreport.com .

Water is pretty neat stuff and carries all the nutrients to our cells as well as

take the wastes away. It is the perfect antioxident. By making your body more

alkaline, it can fight off diseases and neutralize the contaminents injested

too. People with stage 4 cancer have gotten well! And Yes, water does help you

loose weight too! :-)

An acidic body causes chrystals to form around the joints of arthritic people

and that causes the extreem pain. It takes up to 30 glasses of Kangen water to

neutralize the acid in one glass of soda pop!!! Yikes! Much of the Western

diet is acid causing too. Purified, ionized Kangen water changes your body and

life one drink at a time!

Nancy Washburn

www.youwantit.us

spreadwingsdove <spreadwingsdove

Wednesday, January 24, 2007 8:19:25 AM

Superhydration: A key step in losing fat

efficiently

thought some of you might enjoy this article on the benefits of

superhydration.

Have a great week!

Jennifer

http://groups. / group/minimalist cliving/