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Water is responsible or involved in almost all of our functionality within the human body! Increase your water, Increases your fat loss! Studies have shown 20% increases in metabolism after drinking 500 ml of ice cold water. Faster metabolism allows for increased cellular turnover = faster muscle gain! 

Furthermore, how much water do you need? 
Now this all depends on your individual size as well as, factoring in fat vs muscle ratio. But on average,13 cups for males and 9 cups for females. 
1 cup = 8 fluid ounces
1.5 cups = 1 Water bottle (12 ounces)
Females = 6 water bottles
Males = 8.6 water bottles

                                                             These are some KEY benefits of drinking water:

  1. Lose weight: Water flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories! Utilize this when craving “naughty” foods!
  2. Natural Remedy for Headache: Helps to relieve headache and back pains due to dehydration.
  3. Look Younger with Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity.
  4. Better Productivity at Work: Your brain is mostly made up of water, thus drinking water helps you think better, be more alert and more concentrated.
  5. Better Exercise: Drinking water regulates your body temperature. That means you’ll feel more energetic when doing exercises. Water also helps to fuel your muscles.
  6. Helps in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement.
  7. Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains.
  8. Less Likely to Get Sick and Feel Healthy: Drinking plenty of water helps fight against flu and other ailments like kidney stones and heart attack. Water adds with lemon is used for ailments like respiratory disease, intestinal problems, rheumatism and arthritis etc. In another words it improves your immune system.
  9. Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks water, your heart, for instance, needs to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so will you.
  10. Good Mood: Your body feels very good and that’s why you feel happy.
  11. Reduce the Risk of Cancer: Related to the digestive system, some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with bladder lining.