Hello, again, glad you are here.  It’s Day 18 of the “Give-Back Diet.”  Thank you for visiting and reading.  I hope that you’re enjoying the changes you’re making in eating habits, walking, stretching and moving.  I also hope that you’re not doing a deprivation or drastic diet – they don’t work in the long run.  What it takes to lose weight is a lasting momentum of healthier eating, in moderation, and using your body.  It’s also about relationships, emotions and filling yourself with Spirit.

It’s also about drinking a lot of water.  I recommend drinking at least 8, 8-ounce glasses per day.  Add lemon or lime juice for taste.  Water could also be in the form of hot or cold tea (unsweetened, of course; add Stevia for sweetness if you like).

I recently wrote a column, or rather two, on water and how much to drink.  Here are some of the comments, and my thoughts on the subject:

An anonymous reader asked: “I can drink just the right amount or lesser, but when I work out and sweat a lot, I drink as much as I can, but it is more suitable to drink Gatorade or any electrolyte replenishing drink instead when we perspire a lot, too much of anything destroys.”??

A: I don’t drink electrolyte solution, or replenishing drinks, nor vitamin-enhanced drinks, ever.  I’ve had a few doctors over the years tell me they’re unnecessary, unless you’re a competitive athlete, which I certainly am not!  Just plain water is what I have.??Rose commented, “I was recently told that to get the correct number as to how many ounces of water you should drink per day you should take your weight & divide it in half, so if you weigh 150 pounds you should drink 75 ounces of water. “??Don also wrote about that formula, too.  “I read somewhere that one should drink half his/her body weight in water. As I am 300 pounds, I must drink 150 ounces of water a day and thus be confined to my home or be near a toilet when traveling. Am I right or wrong?”??

A: I haven’t heard about this equation.  I personally think it sounds like too much, and I wouldn’t do it myself.??  Noni said, “I drink 72-90 ounces of water per day…is that too much?”  Kathy was just the opposite, and cannot drink much, “Twenty seven years ago I lost 200 pounds and have maintain that weight until about 1 year ago I have gained back 35 pounds and can not drink but a few sips of water and about 2 hot cups of tea a day I can’t lose the weight and can’t drink can you help.”??

A: So, how much water to drink?  Of course, I always point people to their doctor or medical practitioner first — have a complete exam.  In my book, “The Joy of Weight Loss” I recommend people drink at least eight (8) eight (8) ounce glasses a day.  That’s the minimum.??The Mayo Clinic’s website agrees with me, and gives us other equations, and recommendations based on urine output, food intake, etc.  They recommend two (2) liters of water (about 8 cups) or other beverages.  They add that the Institute of Medicine says “3 liters (about 13 cups) of total beverages a day for men, and women consume 2.2 liters (about 9 cups) of total beverages a day.”??I would personally not be so into measuring my urine, I don’t know about you!  One last thought, I’ve heard from Ayruvedic teachers that if you feel thirsty, you’re about a liter low.  I think that’s a good rule of thumb, or mouth, that is.??Would love move thoughts and comments from you – please write!

ACTION PLAN:

— Keep eating, moving and journaling.
— Drink 8, 8 ounce glasses of water today, and every day.  Or 5, 12-ounce glasses.  Or 4, 32-ounce glasses.   Or 3 liters if you are male, 2 liters if you’re a woman.
— Limit carbonated water as much as possible.  There are some studies that link carbonation to digestive problems, and even the leaching of calcium from your bones.

WHY?  Drinking water not only hydrates your body, it helps you lose weight.  Excess weight is secreted through your urine!  So going to the bathroom is positive!  You’re shedding pounds when you pee.

If you are starting the program anew today – welcome.  Start here.  Or refer back to previous days, and just begin.