Cristina Goynes wrote a great piece in Shape magazine on the benefits of water when it comes to holiday weight gain. I’m thrilled to have been quoted. My contribution is about dehydration and the direct effect this has on neurotransmitters like serotonin and dopamine, leading to increased carb cravings for a good mood and for an energy boost!
The article is called the “No.1 Thing to Do to Minimize Holiday Weight Gain”
Going into the scale-tipping season known as Thanksgiving to New Year’s, the typical mindset is to amp up workouts, cut calories, and stick to crudités at parties to dodge those extra holiday pounds. But who actually does that?
This year, dare to be different: Rather than take on unrealistic demands during an already stressful time, focus on only one thing that will help you look better, feel less tempted by party food, have more energy, and brighten your mood. The answer is as simple as sipping more water.
This is one of the water/mood papers we used for the story: a 2012 animal study found that “dehydration is able to reduce serotoninergic neurotransmission, which might be involved in generating anxiety behavior.”
This animal study showed that dehyrdation also affects “dopaminergic neurotransmission” leading to hyperactivity. Changes in dopamine can also affect concentration and focus and lead to increased cravings for energy.
A 2011 study that looked at 24 females in their 20s found that dehydration “degraded mood, increased perception of task difficulty,” lowered concentration, and caused headaches.
A similar study looking at men, also in their 20s found that mild dehydration caused “adverse changes in vigilance and working memory,” and increased tension, anxiety and fatigue.
This Amino Acids Mood Questionnaire from The Antianxiety Food Solution will give you a clue about your serotonin and dopamine/catecholamine levels and this blog post on Winter blues, SAD, holiday stress and sugar will give you some insights into the winter blues.
When you get a serotonin and dopamine boost it balances brain chemistry so you don’t have to use willpower and you don’t feel deprived! And you won’t be drawn to sugary foods and won’t gain weight over the holidays.
Do read the rest of the SHAPE article here as it has practical information on how
- Holiday stress also contributes to dehydration
- Water makes us feel full by adding extra volume to our stomach
- it can also help you feel satisfied
- it is the easiest, cheapest way to score firmer, younger-looking skin
So drink up that water to reduce anxiety, depression and cravings, feel satisfied, not gain weight, have more energy and be more focused, have beautiful skin and feel stress-free!
I used to tell my massage clients this exact thing, Trudy. Water can make such a big difference in cravings and how you feel. Most people are dehydrated – if you feel thirsty you are already dehydrated, in fact. Thanks for bringing this up.
Sue, so true about feeling thirsty and already being dehydrated. And if you’re getting a massage it’s even more reason to drink up to help get rid of toxins.
Such a great reminder about the importance of drinking water. Being consistent is the key. Sometimes it seem like the simplest things are the hardest to do!
Doreen – my tip is to get a BPA-free water bottle and fill it up and drink one or two a day depending on the size. This way you can actually keep track of how much you drink and not just guess
Congratulations on being in Shape Magazine!!! This is now off topic sort of, but my St Bernard was dehydrated yesterday, and got 104.5 fever! I don’t know what came first the fever that led to dehydration or vice versa, but now I’m wondering how to get my dog to drink more. Maybe flavor the water with carrots…
Thanks Jessica! do you know how much he/she drinks? I’d start with measuring it and then making sure his bowl is always filled, and have extra water around after exercise and when it’s hotter. I don’t get the carrot favor thing – does he/she like carrots?
Thanks for the reminder about dehydration AND congrats on the ink in Shape.
Write on!~
Lisa Manyon
Trudy while I agree that water is very helpful one of my very heavy relatives drinks water like crazy and it seems to have no affect on her weight loss whatsoever. What are your ideas on that?
Mary Ellen
With weight it’s often not simple! There are many weight-loss resistance factors – thyroid health, wiped out adrenals and stress, food intolerances, environmental toxins, inflammation and not getting enough sleep. Of course what we actually eat and exercise are big factors too!
Trudy
As always Trudy, great advice. And I learn so much from you. Thanks for sharing this important message about staying hydrated. It’s perfect for the holidays when people tend to overindulge in dehydrating beverages (such as alcohol and caffeine) but really good for any time.
I’m so pleased you mentioned alcohol and caffeine Mira – they are both so dehydrating. This is just one of the many negatives of these beverages!
It is so simple – drink water by taking sips throughout the day! A few items to note – what is the type of water, many ‘flavored’ waters have additives put in – one of the most serious issues in the world today is how to secure fresh, clean water to drink, you may survive for a few weeks without food, not more than a few days without water.
Mitch – you are correct – flavored waters do not count!
Another reason to drink more water! Thanks, Trudy and congrats on the mention in Shape! 🙂
thanks Tiffany!
Great advice Yrudy – I spent Christmas day sipping water with a slice of lemon – so important in our Aussie summer christmas