“What Happens to Your Body When You Drink Alcohol? What Happens When You Quit?”

 

Moderate drinking may help your health, but heavy boozing only hurts it. 

Here's how alcohol affects your body and your health. Alcohol is one of the few socially acceptable drugs that people consume regularly. When it comes to the effects of alcohol on the body, it's not all bad, but it's also not all good. Read on for the nutrition of alcohol and what alcohol does to your body, in moderation and in excess.

ALCOHOL NUTRITION: The calories in alcoholic beverages can vary based on their percentage of alcohol (and added ingredients). Higher-alcohol drinks generally have smaller serving sizes. Here are the usual calories in several common alcoholic beverages:

·                     Sparkling Wine (Champagne, prosecco): 5 oz., 125 calories

·                     White Wine: 5 oz., 125 calories

·                     Red Wine: 5 oz., 130 calories

·                     Light Beers (pilsner, helles, lager): 12 oz., 100 calories

·                     Medium Beers (IPA, APA): 12 oz., 190 calories

·                     Heavy Beers (IIPA, stout): 12 oz., 220 calories

·                     Malt Liquor: 12 oz., 210 calories

·                     Liqueurs: 1.5 oz. (1 shot), 170 calories (can vary with additional ingredients like sugar and cream)

·                     Distilled Liquors (rum, vodka, gin, whiskey): 1.5 oz. (1 shot), 100 calories

DEHYDRATION: Dehydration is more than just a parched feeling—it can contribute to neurological, urological, circulatory and gastrointestinal disorders over time. When you drink alcohol, it suppresses the hormone in your body that helps your body stay hydrated, called the antidiuretic hormone. Alcohol itself is also a diuretic, which means it draws water out of your body. When you get dehydrated from alcohol consumption, it can also lead to electrolyte imbalances. The seriousness of electrolyte imbalances depends on the severity of your dehydration. For example, sometimes rehydrating with a drink with electrolytes, like coconut water or a sports drink, can do the trick. Other times, these imbalances can be serious and require medical treatment. One way to limit the dehydrating effects of alcohol is to alternate a glass of water between alcoholic drinks. A study published in the Journal of the International Society of Sports Nutrition found that those who drank beer and water after exercising were just as hydrated as those who drank only water.

 

BREAST CANCER: As little as one alcoholic drink per day can raise your risk of breast cancer. Drinking alcohol can raise estrogen levels. Increased estrogen in the body is a known risk factor for breast cancer and can even result from low levels of alcohol consumption. When your body breaks down alcohol, it creates byproducts which may be carcinogenic. The more you drink, the harder it becomes for your body to clear them out. Women are particularly vulnerable to carcinogens from puberty through their first pregnancy, so the timing of alcohol consumption plays a role as well. On the bright side, eating a balanced, nutritious diet can be protective against these alcohol byproducts. For example, women who did not consume the recommended daily amount of folate (400 mcg) regularly were at a heightened risk compared to those who did.

GUT HEALTH: Drinking alcohol can influence the composition and metabolic function of your GI tract. Alcohol causes our stomach cells to produce excess amounts of gastric acid. This can cause stomach irritability and nausea. Ongoing overconsumption of alcohol has been shown to cause oxidative stress that promotes the development of alcoholic liver disease, along with other conditions. Probiotics have been shown to help repair the GI damage, once drinking stops.

PANCREATIC HEALTH: Alcohol is the second most common cause of acute pancreatitis, with risk increasing substantially when someone has more than five drinks a day. Luckily, there has been no association found between moderate wine or beer consumption (one to two drinks daily) and pancreatitis. There are a few reasons why too much alcohol doesn't agree with your pancreas. Ethanol from alcohol promotes the initial pancreatic injury by inflaming and plugging the cells around the pancreas. Continuing to consume excessive amounts of alcohol inhibits the body's ability to repair the damaged cells. Diets high in nutrients such as thiamine, folate, fiber and vitamin D have been shown to be protective against pancreatic damage.

 

LIVER HEALTH: The liver is the first organ many people think of when talking about alcohol. It is well-established that excessive drinking can lead to fat accumulation in your liver and, ultimately, cirrhosis. Fortunately, early stages of liver disease are reversible, but cirrhosis is not. Body fat is highly influenced by alcohol and can have a profound impact on your liver health as well. In a healthy body, fat tissue is necessary and important for longevity. However, over time, excessive alcohol consumption breaks down fat cells and sends them to the liver, where they can accumulate and lead to chronic liver disease. Obesity has been found to exacerbate this effect. Regular exercise has been found to reduce fat accumulation in the liver, and it improves body composition in general, which provides additional protection from liver disease.

 

BRAIN HEALTH: A 2018 study in the BMJ found that, after 23 years of follow-up, the lowest incidence of dementia was found in adults who drank between one and fourteen drinks each week (two or fewer drinks per day). Surprisingly, they found that abstainers had the highest rates of dementia; and, unsurprisingly, heavy consumption greatly increased the risk. Moderate alcohol consumption prevents gaps from forming when brain cells naturally die; however, science is still unsure of the mechanisms for this. Additionally, a study in Molecular Psychiatry found that heavy drinkers, specifically men, had significantly more behavioral and social problems than moderate drinkers or abstainers. One nightly glass of wine or beer may be the sweet spot for staying mentally sharp.

 

HEART HEALTH: Moderate alcohol consumption boosts the good HDL cholesterol in our blood, which promotes clean arteries while also reducing inflammation (moderate is defined as one drink per day for women, and two for men). Better yet, low amounts of alcohol can also improve blood flow and blood pressure. This reduces your risk of heart attacks, strokes, heart failure and artery disease. On the other hand, heavy drinking (five or more drinks daily) sabotages these benefits and actually increases blood pressure, which can be an additional risk for heart disease.

 

BONE HEALTH: Booze may boost your bone health as well, when consumed in moderation. The same increases in sex hormones (estrogen and testosterone) that can be a risk factor for reproductive cancers can increase bone density. Wine and beer may be more beneficial than spirits due to their antioxidant content. However, chronically consuming high levels of alcohol can damage your bones and deplete your body of minerals essential for bone health. In studies with rats, vitamin E has been found to improve the negative bone health outcomes associated with alcohol; however, more research is needed to form a conclusion.

BOTTOM LINE: Alcohol is widely available and consumed, someway or somehow, in many cultures. The research is promising about the health benefits of consuming moderate amounts of alcohol. However, that is not to say you should pick up the habit if you don't already drink. What is well-established is that abuse of alcohol is incredibly damaging to numerous organs in your body. Alcohol can have a place in a healthy diet when consumed responsibly and in moderation. Cheers to that!

 

Jessica Ball, M.S., R.D., Eating Well, Updated December 11, 2019

“What Happens to Your Body When You Quit Drinking?”

The scoop on why you'll lose weight, get better sleep and feel better overall.

Whatever your alcohol intake-whether you only indulge in a single celebratory Friday-night drink or pour yourself an Olivia Pope-size glass of wine every single night-there are a bevy of benefits to going booze-free. You already know many of them: weight loss, better sleep and a happier, healthier mood. But what, exactly, happens inside your body that makes not drinking so great?

"Alcohol is a toxin," Sal Raichbach, Psy.D., LCSW, chief of clinical compliance at Ambrosia Treatment Center points out. "As it enters the bloodstream, it impacts every organ system and takes a toll on the normal processes of the human body. So, if you stop drinking, then your body doesn't have to go through that recovery process the next day." Here's what happens to your body when you stop drinking—on the outside and inside.

YOU'LL LOSE WEIGHT: If you've ever gone even a week without your favorite cocktail, you've likely noticed your clothing fits a little more loosely. (Hello, skinny jeans!) That's because when you cut out alcohol's empty calories, your body can focus on burning the other calories you consume. "Alcohol contains empty calories, which don't offer nutrients," Raichbach explains. Those empty calories aren't as satisfying as energy from whole foods with nutrients like protein and fiber and fat, so you're likely adding alcohol's calories on top of your nutritional needs. If you eat an adequate amount to maintain your weight, any excess calories will be stored as fat. It's true that most drinks only pack 100 to 200 calories per serving, but that adds up, says David Greuner, M.D., surgical director at NYC Surgical Associates. "Though no longer considered an exact measure, 3,500 calories translates to approximately one pound of weight," he says. So: "By simply eliminating nightly cocktails or weekend binges, you can potentially shed a couple of pounds by month's end."

YOU'LL SLEEP BETTER: Even drinking once or twice a week can wreak havoc on your sleep schedule, Raichbach says. "People who quit drinking often notice that their weekends are more productive and restful because their sleep is restorative," he describes. That may seem counterintuitive-especially for people who struggle to fall asleep at night. "Even though alcohol makes you sleepy, it's not a useful sleep aid," Raichbach explains. "Moderate alcohol consumption diminishes your quality of sleep by reducing the production of melatonin, a hormone that tells our bodies when to sleep and when to wake up. It also increases another chemical that affects sleep regulation, adenosine." What's more, Greuner adds, consuming alcohol forces your brain to work in alpha waves, which is a meditative or resting wave state we typically experience when we're awake. With these hormones, chemicals and brain waves out of whack, you'll find yourself waking up in the middle of the night-or needing to nap at work. And restorative REM sleep can be elusive. Cutting out alcohol can help you sleep soundly through the night.

 

YOU'LL GET SICK LESS: Prone to head colds? Your nightly glass-or three-of wine could be to blame, says Greuner. While light to moderate drinking shouldn't increase your susceptibility, "even a single episode of binge drinking can lead to exertion on the immune system and cause inflammation-a common cause of many ailments." When you refrain from drinking to excess, you'll reduce and reverse inflammation. And because of that "over time, your immune system will be strengthened," Greuner explains.

 

YOU'LL IMPROVE YOUR DIGESTION: The liver is responsible for cleansing the body of toxins-including alcohol. When you take alcohol out of the equation, "the liver doesn't have to deal with metabolizing ethanol and can focus on being the body's filter for other toxins that we naturally encounter," Raichbach says. Drinking too much can also cause fatty liver disease, inflammation of the liver and, over time, cirrhosis and liver failure. Be sure to talk to your doctor if you're taking any medications. Some medicines interact with alcohol and can increase the risk of liver damage from drinking. Plus, our digestive system deals with alcohol differently than other toxins. Alcohol, particularly fermented beverages like beer and wine, can cause stomach cells to overproduce gastric acid, which can irritate the stomach. Excessive alcohol intake can damage the lining of the GI tract as well. "As soon as alcohol enters the body and travels into the esophagus," says Raichbach, "it's already doing damage to cells that digest our food. Studies show that it continues to affect the digestive system as it enters the stomach, where it can negatively affect the lining of the stomach and cause ulcers in the gastrointestinal tract." While you likely wouldn't see these effects with moderate alcohol consumption, stopping drinking eliminates this risk entirely.

 

YOU'LL STAY MORE HYDRATED: "Alcohol is a diuretic, meaning that it increases the rate at which you expel water from your body as urine," explains Raichbach. The need to go or not go to the bathroom begins in your brain, as your pituitary gland releases antidiuretic hormone (ADH) that tells your kidneys it's time to retain water. Drinking even small amounts of alcohol can have a temporary diuretic effect. "Alcohol causes ADH levels to drop, and as a result, the kidneys produce more urine and retain less water," Raichbach says. "When you stop drinking alcohol, you restore ADH levels to their natural state, and your kidneys expel the appropriate amount of water." By retaining water and staying hydrated, your whole body will feel better. “Our bodies are entirely dependent on water," he says. "Every cell in our body uses water in one way or another. It's essential for circulation, maintaining body temperature, and helps to get rid of waste. Without proper hydration, the heart must work harder to pump the same amount of blood, and your kidneys will eventually start to fail."

YOUR SKIN WILL LOOK BETTER: Another plus to rehydrating your body is that your appearance may improve. "Though moderate drinking may not present a large number of immediate life-threatening concerns, it can quickly take a noticeable toll on your appearance-even after one night of overindulging," warns Greuner. "Less water in the body leads to some immediate and visible effects, including dry and more wrinkled skin, red cheeks, eczema and blood-shot eyes." But take a night-or a month-off from drinking, and you'll likely be happier with what you see in the mirror. "With the avoidance of alcohol and proper hydration, your skin should soon return to its normal healthy state," he says.

 

YOU'LL FEEL LESS ANXIOUS: You likely already know that alcohol is a depressant. As such, alcohol "directly affects the brain and neural networks, impacting almost every one of the brain's processes," Raichbach says. "A healthy brain that isn't impaired by alcohol maintains a balance of neurotransmitters like GABA and dopamine." On the other hand, he says, "Alcohol throws off the levels of neurotransmitters that regulate emotions and behavior, and control cognitive abilities." When you drink, your GABA and dopamine levels deplete, and you may feel tired, anxious and depressed when the intoxicating effects of alcohol wear off, Raichbach says. But taking a break from alcohol allows your brain to restore the balance of feel-good hormones.

 

BOTTOM LINE: The recommendations around drinking caution not to start if you don't already drink, but say that in moderation—one glass per day for women and two for men—alcohol can be part of a healthy diet and lifestyle. Besides the above-mentioned benefits of going sober, as little as one drink a day has been linked with an increased risk of breast cancer. Plus, certain populations—including pregnant women, people under 21 and people with certain medical conditions—shouldn’t drink at all. Whether you're considering cutting back, doing a 30-day dry month or giving up alcohol entirely, you'll likely reap some benefits—but drinking in moderation can be OK too.

Jillian Kramer, Eating Well, Updated November 25, 2020

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Eating Well and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Eating Well and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Eating Well and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Eating Well and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Eating Well, Eating Well employees, others appearing on the Site at the invitation of Eating Well, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

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“The Truth About Exercising and Aging”

 

CAN THE EXCUSES: Just Get Moving! You can come up with a million reasons for not being physically active. Some might even be valid. But know this: Stillness is bad. Roughly 3.2 million people die each year because of physical inactivity. Regular exercise, especially among older adults, is critical to good health. 

I’M JUST TOO OLD: Exercise is good for just about everyone, including older adults. Even moderate amounts of physical activity can have a big impact. Talk with your doctor first, of course. If you’ve been inactive, take it easy as you get started, say, 5-10 minutes of moderate activity each day. 

I JUST NEED TO TAKE IT EASY: It’s not your age that has you feeling the need to rest -- it’s that you’re not moving. Even older adults with serious health problems -- heart disease, diabetes, arthritis, and others -- can live better lives by getting up and moving. 

I DON’T THINK MY HEART CAN TAKE IT: The more you do to stay active as you age, the lower your chances are for things like heart attack and stroke. Your doctor can tell you what type of exercises are best, and for how long you should do them. You’ll probably shoot for 150 minutes of moderate aerobic activity a week, like a brisk walk or an easy bike ride. Mowing the lawn or a heavy cleaning session counts, too. And you don’t have to do them in 30-minute chunks. 

I DON’T MOVE LIKE I USED TO: Exercises that promote flexibility are in a group of four cornerstone movements (along with those that improve endurance, strength, and balance) that you should probably work on. That stiffness can be alleviated with, for example, stretching exercises that target hips, legs, shoulders, your neck, your back … anywhere. Yoga can help, too. Take it easy, though, and don’t stretch so far that it hurts. 

I’M AFRAID OF HURTING MYSELF: To be safe, check with your doctor first, especially if you’ve been inactive or have health problems. Your doctor knows what you need and what you can do. Experts say those just starting out should begin slowly with low-intensity exercises. Drink plenty of water, listen to your body, warm up before your workout, and cool down after it. 

I AM WHAT I AM: A recent study suggests that certain exercises -- like riding a stationary bicycle -- actually slow cell decline that can happen as you age. In other words, it’s never too late to reap the benefits of exercise. No matter how old you are, how inactive, or how out of shape you have been for however long, exercise can be provide lots of help for lots of things. 

I DON’T LIKE EXERCISE: Being physically active doesn’t necessarily mean pushing around big weights at the gym or going for a 10-mile run. Do things that you enjoy and that will keep you at it. You could work in the yard, walk with friends, work in the garden (lifting and bending are great for flexibility and strength), or take a bike ride. Mix things up every so often, too, so you don’t get bored. 

I DON’T HAVE AN EXERCISE BUDDY: Having a partner or getting into a group helps. Studies show that supervision and support can help you stay focused and feel good about what you’re doing. Buddies can really help if you’ve been inactive for a while and you’re cranking things back up. Some people do prefer to go solo. If you’re not one, find a group in your community. You can find one online, or your doctor can help you. 

I DON’T HAVE THE TIME: A full schedule -- because of babysitting the grandkids, other family obligations, housework, etc. -- often is cited as a reason to skip exercise. When you think about all the benefits of regular physical activity, and the minimum time required (150 minutes a week of moderate aerobic activity), the answer is clear: If you want to stay healthy, you can find the time. 

MY HEART’S FINE: It’s not just about your heart. Regular exercise also helps your lungs, muscles, and your entire circulatory system. It’s about benefits that can include lower blood pressure, better bone and joint health, and less chance of things like colon cancer and diabetes. 

I DON’T WANT TO FALL: Falling can be a problem for older adults. But with regular physical activity, including exercises that promote proper balance -- exercises that you can do almost anytime, anywhere -- you can help prevent the falls that hurt so many older adults. Your doctor can point you in the right direction. 

I WORRY MORE ABOUT MY BRAIN: Exercise is great for your brain. Experts say not only can exercise help you stave off mental health issues like depression and anxiety, it can also help you stay on task and be better able to move from one to-do item to the next. Healthy body, healthy mind. 

REVIEWED BY: Carol DerSarkissian, MD, WebMD on January 20, 2021 

SOURCES:

World Health Organization: “Physical Inactivity: A Global Public Health Problem.”

CDC: “Physical Activity and Health: A Report of the Surgeon General.”

National Institute on Aging: “How Exercise Can Help You.”

National Institute on Aging: “Exercising with Chronic Conditions: Heart Disease, Diabetes, Arthritis, and Osteoporosis.”

Postgraduate Medical Journal: “Physical activity is medicine for older adults.”

American College of Cardiology: “Regular Exercise Prevents Heart Disease in Elderly Adults.”

American Heart Association: “American Heart Association Recommendations for Physical Activity in Adults and Kids.”

National Institute on Aging: “Overcoming Barriers to Exercise: No More Excuses.”

National Institute on Aging: “Exercise and Physical Activity: Getting Fit for Life.”

National Institute on Aging: “Flexibility.”

National Institute on Aging: “Yoga and Older Adults.”

National Institute on Aging: “How to Stay Safe During Exercise and Physical Activity.”

Cell Metabolism: “Enhanced Protein Translation Underlies Improved Metabolic and Physical Adaptations to Different Exercise Training Modes in Young and Old Humans.”

The New York Times: “The Best Exercise for Aging Muscles.”

Frontiers in Endocrinology (Lausanne): “Aging Hallmarks: The Benefits of Physical Exercise.”

National Institute on Aging: “Activities for All Seasons: Fun Ideas for Being Active All Year.”

The Journal of the American Osteopathic Association: “Effects of Group Fitness Classes on Stress and Quality of Life of Medical Students.”

BMC Geriatrics: “Regular group exercise contributes to balanced health in older adults in Japan: a qualitative study.”

Journal of Physical Activity & Health: “Predicting adherence of adults to a 12-month exercise intervention.”

Gerontology & Geriatric Medicine: “Barriers, Motivations, and Preferences for Physical Activity Among Female African American Older Adults.”

U.S. Department of Health & Human Services: “Physical Activity Guidelines for Americans (second edition).”

National Institute on Aging: “Balance.”

U.S. Department of Health & Human Services: “Older Adult Health Facts.”

National Institute on Aging: “Feel Down? Get Up! Emotional Benefits of Exercise.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“16 Ways You're Drinking Water Wrong”

 

We say this because we care: You probably need an H2O intervention.

If you went several days without drinking water, you'd be in a world of trouble. But the idea that eight glasses a day is optimal—well, that's soggy logic. In 1945, The Food and Nutrition Board of the National Academy of Sciences claimed that the body needed two-and-a-half liters of water a day (which is actually ten cups of water a day, even more than the widely-referenced eight)—without citing a clinical study! Not only did people take this recommendation as fact, they also ignored the next sentence: "Most of this quantity is contained in prepared foods." From the looks of it, it's clear that we're a culture obsessed with getting those eight glasses of H2O a day. But while ensuring that you're adequately hydrated is important, how many of us view hydration doesn't quite jibe with what the science tells us. Below, we've found the most common ways you could be drinking wrong, and what you should be doing instead. 

 

YOU DISCOUNT THE WATER CONTENT OF SOLID FOODS: About 20% of our daily H2O intake comes from solid foods—fruits and vegetables in particular. Although it's good to be mindful of how much water your body asks for, you can also hydrate with fruits and veggies, most of which are largely water. A cucumber, for example, is 96.7% water. Lettuce, celery, tomatoes, watermelon, grapefruit, and green peppers are more than 90% water. Unlike pure water, however, these foods are rich in a range of nutrients and vitamins. Eating a significant percentage of your water is an excellent way to achieve your health and fitness goals. 

YOU'RE DRINKING MORE WATER THAN YOU NEED: According to the Institute of Medicine (IOM), "the vast majority of healthy people adequately meet their hydration needs by letting thirst be their guide." If you're forcing yourself to chug through gallons of water, you might be drinking too much. And yes, there is such a thing as 'too much,' especially since there's no scientific proof that drinking extra water has any health benefits. Drinking too much can cause hyponatremia, which is also called "water intoxication," a condition in which the sodium levels in the blood become dangerously low and can result in swelling in the brain, seizures, and coma. Under normal conditions, you'd have to drink a huge amount of water to experience hypernatremia; however, if you're a serious runner or a particularly salty sweater, you could harm yourself by downing H2O too quickly. Just pace yourself! 

YOU'RE AVOIDING CAFFEINE UNNECESSARILY: You likely know that caffeine can boost your metabolism and help you focus, but there is one widely held believe about this morning beverage that might be steering you in the wrong direction: coffee's diuretic qualities. "Research shows that caffeine doses between 250 and 300 milligrams—about two cups of coffee—will minimally increase urine output for about three hours after consuming it," says Susan Yeargin, Ph.D., associate professor of athletic training at the University of South Carolina. In other words: the myth that drinking caffeine causes you to excessively pee is largely just hype. Specifically, a study published in the journal PLOS One  found there to be no evidence of dehydration with moderate daily coffee intake. So, don't avoid your cuppa! In fact, not only is coffee a great source of water, but it's also the most common source of inflammation-fighting antioxidants in the American diet. 

YOU LEAVE A GLASS ON YOUR NIGHT STAND: One thing that isn't on the list of 26 Things Before Bed to Lose Weight? Drinking water. The reasoning is quite intuitive: "If you drink too much right before bed, you may find yourself waking up multiple times in the middle of the night to urinate," says Erin Palinski-Wade, RD, CDE. Instead, she says, "start to taper off your fluid intake about three hours before bedtime," which will allow your body to process the water and use the restroom before snuggling under the covers. 

YOU'RE STILL DRINKING WATER OUT OF PLASTIC BOTTLES: We've said it dozens of times, and we'll say it again: stop drinking your water from plastic bottles! Not only is it wasteful and the more eco-friendly option, but these throw-away bottles are commonly made with Bisphenol A (or BPA for short). While the Food and Drug Administration (FDA) has said BPA is safe in low levels, BPA has been linked to possible health effects on the brain and even to increased blood pressure. To stay hydrated on the go, buy a BPA-free refillable bottle. 

YOU'RE NOT PAIRING WATER WITH LEMON: Not only does throwing in a couple slices of lemon to your water add some zing to your bland beverage, it may also help you lose weight. D-limonene, a powerful antioxidant found in lemon peels, stimulates liver enzymes to help flush toxins from the body, according to the World Health Organization. Not only does the lemon peel help rid your body of inflammatory toxins, but the extra bit of vitamin C from the juices that seep into the water will help your body curb cortisol levels; and that's good news since cortisol is the stress hormone that tells your body to store fat. 

YOU FORGET TO GRAB A GLASS UPON WAKING: If you aren't drinking water in the morning, your metabolism is likely taking a hit. According to dietitian Lisa Jubilee, MS, CDN, one of the easiest and cheapest ways to give your metabolism a jolt is to drink 20 to 32 ounces of water (2-3 cups) shortly after waking. Why? During sleep, your body's metabolic function slows, and your body just went around eight hours without fluids—which are essential to hundreds of metabolic processes. Jubilee suggests rehydrating before stressing your body with any other food or drink: "My clients who have implemented this report less bloating, more energy, and a smaller appetite," she says. 

YOU DON'T DOWN ONE BETWEEN ALCOHOLIC DRINKS: Alcohol decreases the body's production of anti-diuretic hormone (a compound that helps your body stay hydrated), so when you move onto that third round of booze, your body becomes increasingly dehydrated. And when you're dehydrated, you can feel sluggish and bloated—two things that will act against you if you're trying to drop a few pounds. "Make sure you have at least one or two glasses of water for each drink—and that you never drink on an empty stomach," says Abbey Sharp, RD, of Abbey's Kitchen. 

YOU DON'T REALIZE YOUR BODY WANTS WATER—NOT FOOD: It's not just you. In fact, there are 30 Reasons Why You're Always Hungry, and not drinking enough water is one of them. A study in the journal Physiology & Behavior suggests people inappropriately respond to thirst over 60% of the time by eating instead of drinking. And that means you're eating more calories than you need to. So, next time you're hankering for a snack just after you finished a meal, try knocking back a cup of water before diving into your snack drawer and wait 20 minutes. If you're still hungry, then you can eat something. 

YOU DON'T STEEP IT WITH GREEN TEA: Water is still water even when you put a teabag in it. To get even more bang for your hydrating buck, why not make that teabag green tea? Researchers find that this leaf is particularly efficient at blasting flab thanks to its concentration of catechins: a group of antioxidative compounds that fry adipose tissue by revving the metabolism, increasing the release of flab from fat cells (particularly in the belly), then speeding up the liver's fat-burning capacity. Sounds like a nutrition hole-in-one to us! 

OR YOU DO DRINK IT WITH TEA… BUT IT'S BOTTLED: Yes, we just recommended drinking your water in tea form, but we need to mention it's best to brew your own rather than buy it in a bottle. That's because a study found that you'd have to drink 20 bottles of store-bought tea to get the same amount of antioxidants present in just one home-brewed cup. Plus, the bulk of the bottles brews get their brown hue from caramel color (instead of actual tea) and are packed with more sugar than you'd find in a handful of Chips Ahoy cookies. That's certainly not going to help you blast flab. 

YOU ONLY DRINK IT ICE-COLD: Have you ever heard of the ayurvedic teaching that it's easier for the body to absorb warm water and that it's more soothing to the stomach? What about that ice-cold water kicks the body's metabolism into gear? Despite one lonely 2003 study which found that people who drank ice water experienced a 30% increase in metabolism, there's no evidence to support that cold water will help increase your metabolism any more than warm water. And there's certainly no evidence to suggest that the body absorbs water any differently depending on the temperature. The take-home? Drinking water, period, is infinitely more important to your health and well-being than the temperature at which it's served, so don't turn down a glass if there's no ice in it. 

YOU'RE FOOLED BY 'HEALTHY' BOTTLED WATERS: Yes, they may have "water" in their name, but these bottled beverages tend to be just as caloric—and sugar-laden—as a soda. In fact, most 20-ounce bottles of Vitaminwater contain 26 grams of the sweet stuff. If you want to infuse some flavor and nutrients into your water, we'd recommend adding a slice of lemon, strawberries, and mint to your water. 

YOU ADD ARTIFICIAL FLAVORINGS: Squeeze bottles like Mio and Crystal Light are touted as a low-calorie way to flavor your water, but they're usually just full of artificial colors, flavors, and sweeteners. That's bad news since studies have shown that the high-intensity artificial sweetener sucralose, which is 1,000 times as sweet as table sugar, can confuse your sweetness receptors and cause you to overeat the next time you consume something that's naturally sweetened. Again, you're better off adding fresh or even frozen fruit to your glass of water for some natural flavor. 

YOU DON'T DRINK IT WHEN YOU'RE TIRED: You don't always need coffee to stay awake. Not only should you drink plenty of water during the day to stay hydrated, but you should also reach for a glass when you start feeling groggy. "In fact, even slight dehydration can significantly drain your energy levels," explains Palinski-Wade. That's because your brain is made of 80% water, so your mental abilities and functions seriously depend on it. Sip on a glass, and mental flexibility automatically improves by 14%, according to one UK study. 

YOU'RE NOT DRINKING ENOUGH: Most people are not drinking enough water daily, so you're going to want to make sure you're allowing thirst to be your guide as to when you should be sipping. If you feel hungry, your mouth feels dry, or your urine looks like apple juice, you're not drinking enough water. Make sure to carry around a BPA-free water bottle and have that be your go-to when those mid-day cravings start to emerge. And when you don't hydrate with enough H2O, you'll have to suffer the consequences. 

BY: OLIVIA TARANTINO, EAT THIS, NOT THAT, MARCH 6, 2022

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

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