739 Main St. Evanston, IL 60202


H2O to the rescue!

Do you know all of the benefits of drinking water? I am sure you know some: you need it to survive, replaces fluid lost through exercise, etc.

Did you know it can help improve your mood, your cognitive abilities as well as reducing the risk of high blood pressure and high blood glucose (i.e., insulin resistance, aka diabetes), and I am sure you know it has benefits for losing weight and overeating too, right?

It is so much more than that!

There has been recent research which determined that regular water intake can decrease the effects of heart and kidney disease as well as improve the overall functioning of your body’s cells.

Water is necessary because it is what drives all of our metabolic reactions, i.e., digestion of food and liquid and converting it to energy; it also helps to form cells, lubricates joints and tissues, and lowers body heat.

But wait, there’s more!

Now for the impact on fitness and exercise.

It has been found recently that if you drink 0.5 liters in a 90 minutes of exercise, it helps with weight loss, increases energy expenditure at rest, and improves aerobic performance and maintenance of optimum muscle tissue.


If you have not been consuming enough water to maintain and improve your health, you can improve that quickly. If you have low body water levels it can lead to chronic conditions like kidney disease, type 2 diabetes, and other metabolic conditions as well as heart failure, dementia, cognitive impairment, cancer, and premature death. With increasing your water intake by 50%, for 6 weeks, research showed that all of the issues can be reversed and you can be on your way to good health!

Now you know.

Get your water in. Every day. The best gauge of how much to drink is thirst. Drink until you feel comfort or are no longer thirsty, and stop until you are thirsty again!!

Or, drink at least half your body weight in ounces.
Fitness Coach at D21 Fit Studio

David Bruce Martin

Contact David for personal training!