Water is an essential part of everyone's diet. It plays a vital role in beginning and maintaining a healthy diet for many reasons. For instance, did you know...

• Water transports nutrients throughout the body necessary for survival.
• Water acts as a lubricant for the body to keep things running smoothly.
• Muscles are 73% water. It is essential for maintaining, building and repairing muscle.
• Water also helps regulate your body's temperature, especially in hot weather.
• Water helps control appetite.
• Water is calorie free.
• Cold water helps to boost your metabolism.
• Water forces fat to be used as fuel. The more water you drink the less fat deposits. Why? because without enough water your kidneys are unable to function properly, thus the liver picks up the slack. When this happens the liver cannot properly metabolize stored fat as energy. The results are a decrease in fat metabolism, leading to more fat stored in the body. In short, drink lots of water to help avoid extra fat deposits.

How much should you drink?
Drink at least 64 ounces daily. If you are trying to lose weight, drink the amount of water in ounces equal to half your body weight in pounds. For example, if you weigh 200 lbs., drink 100 ounces of water a day (approximately 10, 10 ounce glasses a day). Remember, if you are exercising, drink 8-10 ounces 30 minutes before exercising, 3-4 ounces every 15 minutes during exercise and another 8-10 ounces after exercising or 16 ounces for every pound of body weight lost during the workout.