Water is an essential nutrient. While you can go weeks without anything to eat, you won't last more then five to seven days without water, according to Duke University. Even a 5 percent reduction of water in your body can make you feel weak and tired. Water is necessary for body temperature regulation, electrolyte balance and chemical reactions. It may also be an important component in a number of diet plans.
High-Fiber Diet
A high-fiber diet may be recommended if you have issues with constipation, suffer from irritable bowel syndrome, need to lower your blood cholesterol levels or have to lose weight. A high-fiber diet may also reduce your risk of colon and rectal cancers. Following a high-fiber diet entails consuming 25 g to 35 g of fiber each day. Foods high in fiber include whole grains, bran cereals, legumes, fruits and vegetables. When increasing fiber in your diet, do so slowly, says the Ohio State University Medical Center. Adding fiber too quickly without adequate water can increase your risk of constipation. You need to drink 8 cups of water a day when following a high-fiber diet to prevent constipation.
Weight Loss Diet
Drinking water before you eat can help you lose weight, according to Brenda Davy, associate professor in the department of human nutrition, foods and exercise in the College of Agriculture and Life Sciences at Virginia Tech. Davy conducted a randomized, controlled intervention trial testing the effects of water consumption as an aid to weight loss. Forty-eight adults age 55 to 75 participated in the study and were randomly assigned to drink 2 cups of water before each meal or not. Each group was also placed on a low-calorie weight loss diet. Over the 12-week study, dieters who drank water before each meal ate fewer calories and lost 5 lb. more than the dieters who did not drink water before meals.
Diet for Athletes
When you exercise, you can lose 1 to 2 liters of fluid per hour, according to Duke University. Adequate water intake is crucial for athletic performance. When dehydrated, athletes may experience muscle cramping and fatigue. Start hydrating the day before the event and drink water liberally throughout the day. On the day of the athletic event, aim to drink 6 cups of water before the event starts. While exercising, replace fluids lost through sweat; to help maintain stamina, drink 4 oz. of water every 10 to 15 minutes. Continue to drink water after the event, as it can take up to 36 hours before you are rehydrated.
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