Nutrition Information – How Much Water to Drink?

This is a terrific article I was given that was written by one of the greatest trainers of the last half century. Jack Medina has written countless books about personal health and here is what he has to say about water.

      HOW ABOUT THIS FOR A STATEMENT!    If you don’t  take in an adequate amount of water, you will likely find impossible to achieve control over your weight!  What this means is 10-12 eight-ounce glasses of WATER per day, plus eight more ounces for every 25 pounds you are overweight. This is the basic requirement for healthy living.  Unfortunately, not many people drink as much waster as they need. Many problems of weight control can be cured by increasing your amount of water  intake.  Constipation,  nausea,  and  headaches can all   me helped with this, the greatest nutritional supplement in the world.  WATER.

First, by not drinking enough water, you can actually cause your body to retain fluid. Four or five cups of coffee in the morning, a glass of wine at lunch, another cup of coffee or a soft drink in the afternoon, a cocktail before dinner and a couple of cups of coffee after dinner isn’t what I’m talking about.

People who drink like this say they are always thirsty.  Their body is being deprived of the water needed to keep itself healthy and it reacts by retaining almost every drop of the tiny bit it is allowed by your stopping at the water cooler once or twice each day. The body often gets puffy and swollen as a result.  The extra weight you think of as fat may not be fat at all.

Wine, gin, coffee, tea, fruit juices, and soft drinks are all fluids, but they don’t have the same chemical properties as ordinary water.  Alcohol and soda pop contain too much sugar, so to a lesser extent do fruit juices. The caffeine in coffee and tea is bad for your heart and blood pressure. Even diet soda contains sodium which contributes to water retention. Cut down on coffee, drink sugarless drinks if you like them, but most importantly, drinks if you retention. Cut most importantly, drink 10-12 eight-ounce glasses of water daily.

Restricting your water can promote fat deposits.  Your body uses water as the major component of blood to transport nutrients and water. A lack of water in the system can cause fats and other toxins that are normally disposed of, to remain in your body – including that dimpled fat commonly referred to as cellulite.

Your kidneys have a difficult time processing contaminated water so your liver has to detoxify it. This means   your liver can’t do it’s main tasks, which is to process you blood and help it break down fat.  This, as you store water, the fat you eat can be stored in fat cells instead of being broken down in the liver.  You become bloated, waterlogged and obese.

The good news is that it is easy to solve this problem.

An 8 oz. Glass of water isn’t very large.  Keep in on your desk and keep refilling it.  Don’t go by the water cooler without taking a sip, thirsty or not.  Keep a glass on your nightstand and drink when you first get up.

Dieters and non-dieters alike must establish a “fluid balance” where going into the body approximately equals the amount being excreted.  When you reach this balance point, you’ll see the incredible difference water can make in your weight control program.  Pounds and inches begin to disappear.




Trying to solve the problem of fluid retention by drinking less water only aggravates matters because it (retention) occurs even when you drink no water.  If you don’t drink more water after salty food, your body pulls water from your intestines and bowel to dilute the extra sodium.  If you drink more water, you force stored water out of your body through your kidneys.

You don’t have to worry about drinking too much water-it’s impossible!  Any excess will be urinated and/or sweated out. 

What about diuretics?  Diuretics force stored water out of your body.  The problem is that your body perceives this as a lack of necessary water and it stores whatever is available.  So unless you are drinking enough water, diuretics won’t usually solve the problem of retention.  Diuretics can also cause constipation by draining water from the colon in order to distribute it around your body because not enough water is available. Thus, without enough water in the colon, your stools can become dry and hard.

I suggest you give water a chance.  Only with an adequate supply of clean, fresh, life-giving water can your body’s systems function in a way that keeps you healthy.

If you are unaccustomed to drinking water, this chart will help you comfortably increase your water consumption.




1 4 – 8 oz. glasses            8 8 – 8 oz. glasses

2 5 – 8 oz. glasses            9 8 – 8 oz. glasses

3 5 – 8 oz. glasses           10 9 – 8 oz. glasses

4 6 – 8 oz. glasses           11 9 – 8 oz. glasses

5 6 – 8 oz. glasses           12 10-8 oz. glasses

6 7 – 8 oz. glasses           13 11-8 oz. glasses

7 7 – 8 oz. glasses           14 12-8 oz. glasses


Recommended Programs and Reading:

The Nutripoint Program for Optimal Nutrition by Dr. Roy Vartabedian (program available from Fitness By Design).

Smart Exercise: Burning Fat, Getting Fit – Covert bailey

The Complete Fit or Fat Book: The Phenomenal Program that Successfully Guides You from Fatness to Fitness – Covert Bailey

The Fit or Fat Woman – Covert Bailey

The Fit or Fat Target Diet: The Easiest Plan for Your Best Diet – Covert Bailey

Fit or Fat Target Recipes – Covert Bailey

Any of Jane Brody’s Nutrition Books

Little Girls in Pretty Boxes – Joan Ryan

You’re OKAY, It’s Just a Bruise – Rob Huizenga, M.D.

3 Comments on this post


  1. We start our Kids Week off with some great Nutritional Tips! wrote:

    […] water. We just put dixie cups next to it and they will fill it all the time. We posted a link on water earlier that has some more benefits for you to be aware […]

    April 13th, 2009 at 5:47 am
  2. You Voted and the Winner is Am workouts are Best! wrote:

    […] amount of water you consume during the day which has several significant benefits. We showed you an article awhile back that went into some great detail on how much water can impact your […]

    July 20th, 2009 at 7:41 pm
  3. Fitness Tip of the Week #5 wrote:

    […] 5 of them. This has some great benefits to it that go beyond just hydration as well. Here is an article we posted about other benefits of water from Jack […]

    September 1st, 2009 at 5:14 am


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