The Importance of Water

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Vitamins and minerals are life giving. Ancient peoples learned that these were compounds that gave life to people who had them and death to people who did not have them; lack of thiamin (B1) causes beriberi, lack of vitamin A causes blindness, lack of vitamin C causes scurvy, lack of vitamin D causes Rickets, etc.

There are two categories; fat soluble (dissolves in oily solution) and water soluble (dissolves in water). Fat soluble vitamins are A, D, E, K. Water flushes out excess along with toxins. Your body does not absorb all the water-soluble vitamins and the excess is excreted through the liver. Those are the eight B vitamins (B complex) and vitamin C.

You have watery parts and fatty parts in your body. The fat-soluble vitamins are stored in your fat cells.

Mineral deficiencies can cause various diseases, and the water you consume helps balance many electrolytes and minerals.

Did you know water is an essential mineral?

Water is crucial for bodily functions but also for maximizing your metabolism. Drinking the appropriate amount of water will increase your metabolism, boost your energy levels, curb your appetite, speed up your recovery, and help with proper nutrient delivery in your body!

Studies have also shown that drinking 16-20oz of water in a sitting also increases your body’s thermogenic response. That means drinking 16-20oz of water in a sitting will boost your natural metabolism by as much as 30%. 

With all the benefits that water provides, don’t you want to make sure you are getting enough? Unfortunately, most of us don’t get nearly enough water to meet our minimum daily requirements.

So how much water should you drink? A good rule of thumb for active men and women is to get a MINIMUM of 100 oz of water a day. Ideally, we want to drink a gallon of water a day!

@ Photo from “Nutrition for Sport and Exercise”, by Dunford & Doyle.


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Water easily moves in and out of cells and the body has an amazing ability to regulate balance if you drink enough water. 

Consider that every time you work out or exert yourself, your body sweats and loses water. Therefore, you must replace that water! Note: Some people will also need to replace electrolytes and minerals.

I know it sounds like a lot of water. But please keep in mind you’ll be spacing it out over the course of the day. Say you are awake for 16 hours a day, that means to drink 128 oz of water a day you only need drink 8 oz every hour if you want to evenly space it out. But I think you will find that you get most of that water in before, during, and after your workout.

Not getting enough water can not only cause you some serious health issues, but it is also holding you back from reaching fitness goals

5 Reasons you should drink more water!

  1. Flush those nasty toxins- Everything you do produces waste in your body, and if you are not drinking enough water, that waste is building up and hindering normal bodily functions. By drinking more water, it will be easier for your kidneys to filter your blood, for your intestines to transport nutrients and waste through your intestinal tract, and your liver to metabolize fat.
  2.  Crush the cravings- Often when you think you are hungry; you are actually dehydrated. Next time cravings hit, drink a glass of water and see if that can calm your appetite.
  3.  Fuel your muscles- Dehydration causes muscle fatigue and cramps. This will hold you back from getting in a good workout. We are trying to build strong muscles, don’t hold yourself back. Drink more water.
  4. Wake yourself up! – Our bodies are 70% (give or take) water. When you are dehydrated, your body goes into a conservation mode. Which leaves you feeling tired. Next time you are dragging in the middle of the day, drink a glass of water before you reach for the energy drink.
  5.  Boost your metabolism- Studies have shown that drinking 18oz of water will increase your metabolism by 23-30% for 2-3 hours. Not to mention all the above stated benefits that help with fat loss!

If you need help or have a question about your nutrition or workout plans always feel free to reach out to me.

Cheers to health!


Roberta Saum

Roberta Saum has a passion for health, nutrition, and fitness and helping others achieve their best healthy potential. She enjoys hiking, running, lifting weights, swimming, and bicycle riding outdoors. She grew up near the coast and moved to the foothills where she has lived with her husband for over 30 years. Roberta loves many physical activities, both outdoor and indoor.

Roberta worked in the high tech corporate industry for 25 years while staying physically active, enjoying backpacking, hiking, running, martial arts, and training in the gym. She currently volunteers as a deputy sheriff, runs her Nibbles Fitness business, and is a college student. She is a college certified Nutrition and Fitness coach. She helps many people all over the world with their fitness goals through her online group and social media relationships.


People love following Roberta on social media because she is real, genuine, and writes about constantly striving to grow and become her best self, and helping to motivate others to do the same.  Women in mid life especially gravitate towards her as she gives them hope that life is not over in mid life; it is just beginning. Age is just a number, and she proves it every day. Roberta lives with her husband, who she calls “The Cat Whisperer”, and their many cats on a mountain top nestled in the Sierra Nevada foothills. They both enjoy serving the community through the sheriff’s department, outdoor activities, and maintaining their mountain property.


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