By Elena Voropay

What is the most overlooked factor in all weight-loss diets? Not protein, not vitamins, not even the 'good' fats. It's the water. That's right, as simple as that. We all know that water is important, but how many of us do something about it? For starters, your digestion will begin to suffer from lack of hydration. Besides giving you a feeling of fullness, water maintains the balance of minerals in our bodies and aids in digestion. Poor digestion will, in turn, make you crave food that has the minerals your body is lacking. Without water you will end up feeling constipated and bloated, which is not a good thing if you are wanting to have a leaner look and feel healthier.

A very important factor for weight loss is the feeling of fullness. Most diets lack either sufficient vitamins and minerals, or demand that you eat very small amounts of food. All of the above will bring on constant cravings. Water is not a substitute for nutrients, but it is a very important addition to your menu. It will keep your satiety longer and regulate micronutrient balance. Did you know that over-the-counter appetite suppressants just make you drink more water, so you end up eating less? Swallow a pill, and you get a burning feeling in your stomach and throat, so you want to drink as much as you can to get rid of that burn. The result---more water and less food goes through the system.

Water In The Rest of The Body

Our bodies are approximately 55-65% fluid. When some of that fluid is lost through sweat, it affects our cardiovascular system and our ability to control temperature. Water helps to maintain body temperature, and allows for over 50% of all chemical reactions occurring in the body, a vital component of synovial fluid (joint Lubricant), and cerebrospinal fluid in the nervous system. Water is in part responsible for the transmission of light and sound in the ears and eyes.

Loss of fluid may contribute to a host of metabolic disorders. So rev up your metabolizm by getting into the habit of drinking more water, a glass every hour. If you exercise, your body needs more water. Fluid can be absorbed from the small intestine at a maximum rate of 8-10 ounces (240-300 milliliters) every 20 minutes.

The body's average daily loss of fluids through excretion, respiration, chemical reactions, and perspiration varies from 1-3 quarts. At 2% dehydration, the physical and mental capacity decreases by 20%! Body temperature and heart rate increase during periods of dehydration. A high protein intake calls for a greater amount of fluids as well. The body's prevention mechanism is osmorecepter transmission to the brain stimulating a sensation of thirst prior to the occurrence of dehydration.

So, More Water? Maybe Not.

It is considered that most people fall short of recommendations to drink eight 8-ounces servings of water a day. Although nearly 75 percent of people are aware of the recommendation, only 34% actually drink this amount, while 10% said they do not drink water at all. Caffeinated beverages such as coffee, cola and tea, on the other hand, are given the preference of nearly 6 servings a day. Research has shown that these drinks can actually cause the body to lose water, making proper hydration even more difficult to attain.

Surprise news came from a new report from the Institute of Medicine of US National Academy of Sciences. Experts found that women who appeared to be adequately hydrated consumed the equivalent of about 91 ounces of fluids each day, and men about 125 ounces. That is actually more than eight glasses (64 ounces). But only 80 percent of it came from drinking water; the rest came from juice, milk, coffee, tea, soda, fruits, vegetables and other foods and beverages. Interestingly, caffeine has not shown to cause dehydration despite the known fact that it increases excretion of urine.

Researchers also studied the intake of sodium and potassium and the impact of minerals on levels of hydration. Consuming too much salt increases the risk of developing high blood pressure, which can in turn lead to strokes, heart attacks and kidney disease. Blood pressure tends to rise in direct relationship to the amount of sodium a person consumes. Some people are especially sensitive to the harmful effects of salt, including the elderly, African-Americans and people with chronic diseases like hypertension, diabetes and kidney disease, the panel noted.

Currently, more than three-fourths of the salt in the diet comes from prepared and processed convenience foods, including prepared frozen meals, sauses, fruit drinks, snack bars, breads, etc. Enough sodium is naturally present in foods and beverages to meet the body's need for it. There is usually no need to consume additional salt unless you are involved in strenous physical activity for long periods of time in hot and dry conditions.

Sufficient potassium intake and water are more important to balance hydration of the body. Among the best dietary sources of potassium, on a per calorie basis, are spinach, cantaloupe, almonds, brussels sprouts, mushrooms, bananas, oranges and orange juice, grapefruits and potatoes, the panel said. Other good sources include dried fruits, peanut butter, bran, meats, dried beans, peas, coffee, tea and cocoa. A prolonged low fluid intake, high sodium ingestion, or excessive prolonged use of diuretics such as caffeine and alcohol can trigger a variety of hormonal responses, resulting in the survival storage of surplus fluids, increased water retention and bloating.

To find out more:

Hydration 101

In Honor of Sweat

Safety of Water