Page 82 - The Skinny On Your Diet Plan

• 500 ml of fluid on the night before exercise

• 500 ml in the morning

• 500 to 1000 ml, 1 hour before exercise

• 250 to 500ml, 20 minutes before exercise

Consume nutrient dense foods/beverages after exercise to assist in

the re- hydrating process. If you have a history of cramping and “salty
sweat” should consider adding salt to foods/beverages after exercising (a

quarter to one-half teaspoon). For every pound of sweat lost during exercise,

rehydrate with 2 cups of fluid. Dark colored urine can be indicative of a low
water reserve in the body. So, make sure your urine is light-colored and

clear.

Drinking water (500 mL or about 16 oz) before three meals a day while
on a diet increases fat loss in overweight and obese individuals.

A few years back, a study found that if you drank 500 mL of water,

your body would use 24% more calories for 60 minutes after drinking water.

The researchers figured that this was because of changes in osmolarity
caused by drinking water and that your body has to expend energy to bring

everything back in balance. More on this research can be found here:
Boschmann M, Steiniger J, Franke G, Birkenfeld AL, Luft FC, Jordan J.

Water drinking induces thermogenesis through osmosensitive mechanisms.

J Clin Endocrinol Metab. 2007 Aug;92(8):3334-7.

Bottom line (from the study), drinking two cups of water before a
meal will keep you hydrated, fuller, and may even boost your metabolism

for an hour. And all you need to do is turn on your tap. Talk about

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