All posts by Chef Murph

My cuisine I styled and cook is Global Fusion Americana (TM). Is the melting pot of cultures and food from around the world. The right food helps us think, learn and be come strong. I believe food brings people and culture to the table to talk, where problems are solved. Changing someone's mind with food and culture and not by bullets.. People will find they have a lot in common. The planet is getting smaller. We can not all just get along. That’s a pipe dream; someone always wants to be on top. To just coexist is not good enough,, It’s RESPECT through relationships Good food makes for better decisions. Chef Murph

A Little Home Brewing Fun for the Kids

by Chef K.T. Murphy

In any family when one person gets excited about something new, everybody gets in on the act. And that is certainly true of children. They love to be active in whatever hobbies mom and dad love to be part of. So if you bowl, the kids want to go and play the video games. If you love Shakespeare in the park, the kids will go and play on the ground nearby. So if you can find a way to give the kids a part of what you are doing, that keeps the family together. Please teach them the science and how to be responsible with alcohol.

That may seem tough with a hobby like home brewing. After all, the process of brewing is pretty involved and there is boiling water and sterile instruments to think of. That kind of thing really isn’t fun for the kids. So if you can find a way to make a “beer” just for them, then they too can enjoy the excitement and feel part of what the adults are doing.

A way to fill this need is to brew up a delicious batch of ginger beer from for the kids. And the nonalcoholic beverage drinkers in the family will love it too! Of course, ginger beer is not real “beer” in the sense of an alcoholic brew although it can be mixed with beer for delightful and very British toddy. But it’s so easy to make that the kids can get involved and they will love the beverage that results almost as much as mom and dad love their home brewed beer.

It’s a good thing to have the procedures, tools and ingredients for your ginger beer all ready to go on brew day because it’s a great surprise to the kids to let them know that they are going to get to make their own beer too! Because the steps for making ginger beer are fast, easy and harmless, the kiddos can have a ball doing it using a very simple recipe and even if they drink it all gone, it’s easy enough to whip up another batch.

The ingredients for ginger beer are not exotic and they can be found at any grocery store. They include…

. Be ready with 8 plastic bottles that will hold a pint and 4 bottles that will hold a quart and some bowls to mix the ginger beer up with.
. Ginger – you can get it fresh at larger grocery stores. Two ouches is enough.
. Cream of tartar – about one teaspoon will do.
. Two lemons sliced.
. A pound of sugar
. An ounce of yeast
. Boil one gallon of water.

Now it’s just a matter of putting it all together. Cut the lemons in big sized rings and combine them in a big bowl with the other ingredients. The only other preparation you need to do besides boiling the water is to crush the ginger so it mixes with the water and other parts of the beer.

Now just chill the mixture to room temperature and add the yeast. Put it in the larger bottles to let it ferment for a couple of days. Once that is done, skim off the residue on top and your ginger tea is ready to enjoy.

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Getting Set Up to Make Beer

By Chef  K.T. Murphy

The hobby of brewing your own beer at home is growing steadily as more people discover how much fun they can have making their beer at home and how great absolutely fresh beer can be. There may be a gratifying moment for a home brewer than to serve your own fresh beer to your guests iced down in your favorite beer mugs and hear the rave that your beer is as good as the store bought beer they like best or maybe even better!

Part of the reason for the huge popularity is that getting set up to make beer and finding good supplies and equipment is neither difficult nor overly expensive. You can find or create the equipment fairly easily or get it discounted from others who have retired from the brewing business. And right now there is probably a home brewing store in your town ready and able to provide you with the ingredients as well as instruction books and recipes for all kinds of wonderful tasting beers you can make right at home. And with the explosion of websites, ebooks and articles out there on the internet about home brewing, all the help you could ask for is at your fingertips to help you get started.

The reason different people get into home brewing vary. Some love the social aspect as you join a large local and international community of brewers. Another reason is that it is just great fun to assemble the equipment, learn the recipes and take a stab at making your own home grown batch of tasty beer. Even if you “botch” a batch of beer, its all in the spirit of learning and it just drives you on to learn from your mistakes to make even better beer next time.

A third great reason is you have so much more control over your beer when you brew it yourself. Because you are not dealing with a beer that is mass produced and shipped from hundreds of miles away, you can control the taste, the consistency and even the level of alcohol to make your beer as strong or mild as you want it to be. And you can make changes with each batch with virtually endless variations on the recipes that are available to the home brewing community.

The supplies you will need to get started are easy to find and not very expensive either. Probably the best way to get a feel for what the best equipment is and who are the suppliers to favor would come from becoming a regular at home brewing clubs and gatherings and making some friends there. If you make it well known that you are a “new recruit” and need some mentoring in how to get set up, you will be overwhelmed with offers for you to sit in on a brewing session or two to get a feel for the process. If you take advantage of their zeal to help you get started, you will be way ahead on the game when you go shopping for the stuff you need to get set up to make your own beer at home.

The equipment you will need is pretty much only used for brewing beer so you will need to think of storage. The pot for boiling your initial wort and the equipment to handle the beer, filter it and ferment it are all made in sizes and at prices to encourage the home brewing markets. You can find them at retail prices at your home brewing retail outlet in town. You can use the internet and shop second hand shops to get better prices. But many like to patronize the home brewing store that helped them get their start just to make sure they stay in business to keep selling you great fresh ingredients.

That same retail outlet will be a good source for the grains, yeasts and hops you need for the actual production of beer. Freshness is the key so communicate with the management of the store to learn of just how fresh those things are. As with the equipment, you can buy these things from the internet and that is fine. But get to know your supplier whoever you use and make sure you are confident you are getting the highest quality materials to make your home made beer. It will make a big difference.


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Getting that First Batch of Beer Brewing

by Chef K.T. Murphy

Beer is such a popular beverage because it has such a deep earthy flavor and because the variety of flavors, brands, colors and textures of beers is so diverse that you can explore a new brew each and every time you want a beer and never get bored. And yet most of us pretty much settle on one taste and stick with it. That is until we discover brew pubs. That is when our eyes are opened to the idea that we don’t have to depend on Budweiser and Miller for good beer. It can be made right at home.

Some of the finest beers you could hope to taste are not made in the big commercial factories but in small brewpubs all around the country. So if you have discovered some particularly flavorful home brewed beers, it isn’t long before you might decide to take a stab at brewing a batch yourself. Be careful because once you start experimenting with brewing your own beer, you may become hooked into an addictive hobby that will provide hours of fun as you tinker with your recipes, get new and better equipment and become a true beer expert in brewing your own custom blends for the best-flavored beer.

But it all starts with that very first batch. You might approach that moment when you decide to make your first batch of beer with some fear and trembling. But keep your spirit of adventure and experimentation because, after all, if you bought good equipment, you will get the hang of it. As the wise man said, that the journey of a hundred miles begins with the first step. So to your journey toward becoming a master brewer starts with your first batch.

The process of brewing that first batch is pretty simple actually. Here are the steps to go through to get your first brew underway.

. Gather the ingredients to have them on hand as you step through the brewing process. You don’t’ want to have to stop and go dig something up so have them ready to go when they are added in as the brewing process is underway.
. It all starts with water. One gallon of good water will do. You don’t need specialty water as tap water in most areas of the country does well due to a good combination of minerals that actually makes the beer taste better. So get a gallon of water boiling in a large pot capable of holding 2-3 gallons of water. You need that extra space for adding ingredients.
. The first ingredient to add to the boiling water is the brewing yeast that you bought just for this purpose. The yeast will have specific instructions but in essence, you will mix the yeast with piping hot tap water and stir it in a separate pot or pan until it becomes a thick paste.
. You can prepare the yeast while the water boils and when it’s ready, add the mixture to the water.
. Once the yeast is mixed in well, add the malt extract that you bought for this brewing process. Make sure the malt is mixed in well and dissolved before moving on.
. Hops will come as pellets when you bought them from the supplier so add them when the water is boiling again and allow the entire mixture to boil for another five minutes.
. During this preparation time, get your fermenting equipment sanitized and ready to go. As the brewing process approaches completion, fill the fermenter about three-quarters full with cold water from the tap.
. The strong beer you have boiled is called the “wort” which is now ready for fermenting. Pour the hot wort into the cold water in the fermenter. What you are looking for is an end result of five gallons of mixture in the fermenter so if you don’t find you are at that level, add more water.

The brewing process is done and you can follow the directions for fermenting that are provided with the equipment or that you learn from other resources about the fine art of fermenting beer. Now it’s just a matter of letting nature do what it does to ferment your beer. Enjoy the anticipation as you allow the fermenting to continue and then enjoy the flavor of your very own first batch of home brewed beer.


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Malt and Beer

images (2)By Chef K.T.Murphy

We tend to think of “malt” as a thing.  Of course there is the candy malt and there is the old fashioned “malted” that was the stable of 1950s “malt shops” which in our mind is more like a modern day milk shake.  But when it comes to beer, just about anyone, even people who are not involved in home brewing can list the ingredients as hops, malt, and grains.  So as part of our quest to become more familiar with all of the aspects of beer making, it’s a good idea to explore more deeply what exactly the malt in beer is all about.

When you hear the word “malt” in regards to the brewing of beer, the reference is actually to malted barley.  Malt is the outcome of the process of malting which starts with pure barley grain, the same grain you might use to make muffins or barley soup.  That is a good way to ground the concept of malting to something very familiar.  

But even then the term “malted barley” is not specific enough.  Malting gets right to the heart of how beer is made because the core ingredient of beer are what results when the sugars from malted barley are fermented.  Those sugars are scientifically named maltose, hence malt.  So the malt used to make beer is the outcome of fermenting the sugars from malted barley whereas the candy or desert form of malt are those sugars themselves, unfermented.  That makes good trivia for the new home brewers club meeting.  But what makes brewers malt so useful in beers is that there are a wide variety of types of maltose sugars that result from the fermentation.  And each of these can be brewed into a very unique beer.  

How malt is produced can make for even more interesting trivia.  And it gives you insight into how the malts you use in your home brewing come to be.  The process of malting barley begins with jump starting the germination process that is nature’s way of preparing the barley plants to grow from seeds into sprouts.  The barley is soaked and then they are drained fairly soon so the seeds will be stimulated to begin to germinate.  The part of the germination process that is interesting to brewers happens when certain enzymes are released by germination.  These enzymes are powerful chemicals that convert the stored sugars and starches in the seeds which become food to power the germination and growth of the plant.  But it is those enzymes that the brewer is looking to capture.

The entire objective of malting is to activate those enzymes in the seeds and release them so the brewer can capture them for the brewing process.  So as soon as the germination process starts, the grain is quickly dried so the enzymes are captured in that raw state to be processed into malted barley.  Once the brewer has the malted barley in the condition we just went through, that malt is saturated in hot water.  This stimulates and activates the enzymes and puts them to work again.  Under the controlled conditions of the brewing process, the enzymes do their job of converting the starches in the barley to sugars.  And as those sugars go directly from conversion to be boiled with hops and then combined into fermented yeast, the result is this little thing we call — beer.

Now this is all good information but most of us who are making beer at the amateur level.  For our purposes, malt extract that is sold by your home brewing supplier is a great way to have all of that skilled preparation at your disposal without you having to do all the work.  By buying the malt in extract form, it is ready to go into your boiling water and join the home brewing process in full swing.  As you add the malt, those enzymes will kick in and the chemical reactions needed to create great tasting beer will be well underway.

Maybe there will come a time when you will get more involved in the more complicated procedures of brewing or at least visit a brewery where the malting process is underway.  But since our love of home brewing is about learning all we can about how beer is made by making it ourselves, getting a feel or the malting process is both educational and fascinating as well.

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Great Grains Equals Great Beer

By Chef K.T. Murphy

One of the great reasons for learning to brew your own beer is to learn more about the various grains and ingredients that makes one beer better than another one.  When you first start your hobby of home brewing, you no doubt got connected to a local club or association of home brewers.  They can help you learn the lingo and how to tell what the best grains are to use in your beer.  But before you go to the first meeting, it might speed things up if you knew the basics.

The use of malts is at the heart of how grain contributes to a great beer.  The difference between  a light beer that doesn’t have a heavy malt taste and one that virtually tastes like a loaf of bread all go back to what malts you pick and the process that is used during the malting and brewing of your beer.  

There are actually a big variety of different grains that people commonly use when brewing their own beer and you may have to take some time to brew up a few batches using different grains to see which ones capture what to you is the perfect beer taste that will make your home made beer unique.  But understanding how malting works is a good first step.

Now as a home brewing enthusiast, you will probably not actually take grain through the malting process yourself.  But you should become familiar with how malting works and why there is so much variety to the outcome of the malting process. In that way you can use that knowledge when buying the malts for your beer so you can get a malt that will give you the flavor, color and intensity of beer that you are looking for.

The malting process starts with the grain to be used.  The most common grains are barley, wheat or rye but others can be used from time to time.  The grain is used from the seed form and steeped and germinated which gets the active part of the malting and brewing process underway.  Germination, which from your high school science class you know is what happens when a seed sprouts out to become a plants, releases the store energy of the seed that was put there to jump start the growth process.  We are going to use that energy and convert it into malt mash that you can use to brew your beer.

What happens during the germination process of those grains is that the stored energy in the seed is changed as it is released.  When the starches in the seeds changes into sugars by the enzymes that are active part of the germination process, those sugars give us one of the core ingredients for great beer.  It is at that exact moment that the germination process is suspended using kilns to dry the grains and all of that good sugar and enzymes that became active remain in the malt for use during the brewing process.

Obviously this description of the basic malting process is simplified but for our purposes it gives you a background into what happens before you buy the malts you will use in your home made beer.  But based on this description, you can go on to get a feel for the wide variety of malt types.  The more you know about malt, the better informed you will be about what malts you wish to use when you brew your beer.  And those decisions will have a big effect on the taste of your beer.  So for great tasting beer, use great malts and knowing one malt from the next is the key to knowing which to use for the best home made beer possible from your home brewing efforts..



A Perfect Hobby For Those Who Love Beer.

By Chef K.T. Murphy

If the person in your life is thinking of getting into brewing beer because they love drinking different beers, there are some solid reasons to encourage that enthusiasm.  Your first reflex might be that he already has a love of beer and that making his own is going over the top.  But in truth, making the move toward home brewing has a lot going for it and it is a very creative and productive approach to the love of fine beers.

There is a difference between a true lover of beer as a fine beverage and the average “beer guzzler”.  Beer actually has a rich history and the diversity of flavors, textures and blends of beers is almost as strong as the wine culture which we know is one where real connoisseurs know what a fine wine is.  So the move toward making beer identifies with that side of the beer culture that seeks the finest in flavors in beer and seeks to become part of the way very good beer is made rather than just be a consumer.

By encouraging your beer connoisseur to develop this new found passion for beer making, you are emphasizing the noble and creative side of his love of good beer. And the new social connections that novice beer makers find at retail beer brewing stores and local societies devoted to this hobby will help him become educated in the best way to make a truly fine beer at home.   Once that home brewing hobby takes off, the passion to make beer becomes more about improving the quality and taste of the beer he makes even more than just drinking a beer that you made yourself.  And that is a productive and creative way to approach his passion for beer.

Along with the creative side of beer making, if you start to produce your own beer at home, there are some economic benefits.  Like everything else, beer prices are going up.  But the costs of making a batch of beer at home are phenomenally low if you break it down to a per glass cost.  Now there is equipment to buy up front.  But it’s a myth that getting set up for making beer at home costs an arm and a leg.  You don’t have to set up a brewery on the scale you may have seen when you toured the beer factory in St. Louis last summer.  There are beer kits that give you all of the basic equipment you will need and you can usually have a home beer production factory going at home for under $200.   And when you consider you can make many gallons of great tasting beer with that same set up, that’s a pretty smart investment.

It’s not out of the question that if your beer loving guy develops his abilities as a Brewmeister, you may find a market to sell the beer he makes.  There are lots of brew pubs that specialize in quality home made beers.  So if he can develop a unique taste and recipe that can be replicated consistently, you may be able to bottle it and sell it at local pubs.  If that beer gets some popularity with the local beer drinking popularity, you may be able to make back your investment in equipment and supplies to make beer and even turn a nice profit from a great hobby.

These are all good reasons for you to encourage that fascination with how to make beer at home in your loved one.  And if you jump in feet first and become a beer maker yourself, this new hobby can become a family affair and a wonderful way to share the fun together.  And who knows, you may even get to be a bit of a beer connoisseur yourself!

Enjoy, the neww booklet Making Beer at Home.

Chef Murph







Does Coffee Boost Metabolism?

By Chef K.T.Murphy Ph.D

Coffee has been used for years by athletes and normal people to increase performance, and boost resistance to fatigue, but can coffee boost your metabolism as well? The answer to this is a resounding yes, as it boosts metabolism by several mechanisms.

After all, it should come, as no surprise that there is a reason caffeine is included in most popular weight loss supplements, as it has proven itself to increase the rate at which weight loss occurs. Interested to learn how coffee can help boost your metabolism? Read on to find out!

Coffee Helps To Release Stored Fat

Though increasing caloric expenditure is good, unless stored fat is in a position to be released and burned, significant weight loss cannot be experienced. There are two ways in which coffee does this, and both are attributed to the presence of caffeine.

  1. Caffeine Stimulates The Nervous System – caffeine affects the sympathetic nervous system by increasing release of adrenalin and its actions of neurons. The result is increased firing and more rapid nerve transmission (which equals stronger muscle contractions).
  2. Caffeine Makes The Adrenal Glands Produce More Epinephrine – epinephrine is the fight or flight hormone, which is released in blood and signals fat cells to release fatty acids into circulation. Upon release of these fatty acids, they can then be burned for fuel.

Coffee Increases Metabolic Rate

Your metabolic rate is considered the amount of calories burned at rest. It is sometimes also known as basal metabolic rate or resting metabolic rate, and differs based on lean muscle mass and other factors. What if you could found something that could raise your metabolic rate, while doing absolutely no extra physical activity? That salvation is coffee.

A study conducted as far back as 1995 and published in The Annals of Nutrition & Metabolismi (Koot et al.) analyzed the effects of coffee consumption of metabolic rate, with and without caffeine. Subjects given coffee enhanced with 200mg caffeine were found to experience increases in metabolic rate ranging from 3-11%, with much of the increased burning of calories coming from oxidation of fat in blood.

Another study published in the American Journal Of Physiology found differences in the metabolism boost to be as high as 29% in lean individuals, while in obese persons the increase in metabolic rate stands at about 10%.


Finally, another study published by the American Journal Of Physiologyii compared differences in metabolism between younger and old men, and found that both groups of men experienced similar thermogenic outputs following consumption of caffeine, but the group of younger men experienced increased release of free fatty acids, translating to higher metabolisms.


Coffee Boosts Physical Performance

While this is not a direct increase in metabolic rate, what is interesting is the fact that by increasing your physical performance, you indirectly improve your metabolism. Especially if weight training, muscle cell mitochondria become more efficient in burning fat for fuel, which in turn keeps us leaner year round.

This explains why many athletes supplement with caffeine (or drink black coffee) prior to working out, as the increased firing and improved contractility of muscles leads to greater calorie burning and can translate to improved metabolism long term.


Coffee does favorably influence metabolism, allowing you to burn more calories while even at rest. Coffee also increase thermogenesis, which is calories used for heat, as evidenced by raises body temperatures while using caffeine.

Just be sure to have your coffee black, or as close to black as possible, because loading with sugar and creamer adds unnecessary sugars to this super beverage and can blunt the fat liberating effects since insulin gets involved.





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10 Reasons To Drink Coffee


When it comes to their morning beverage of choice, many people do not have to think twice before picking up that cup of coffee. And that may not be a bad thing, after all, coffee possesses a variety of benefits, giving you plenty of reasons to drink it. Added bonus: it’s cheap, widely available and tastes good. So, do you need any more reasons. You’re in luck, because after reading this you will make coffee a part of your daily ritual, and do so guilt free.

Coffee Can Reduce Pain

If you work out often, coffee can do wonders to reduce pain afterwards. In fact, a study published in The Journal Of Paini (Maridakis et al, March 2007) found that up to a 48% reduction of pain could be expected. This is significant as it speeds up recovery and will allow you to train sooner once again.

Coffee Can Help You To Burn Fat

There’s a reason that almost every single weight loss supplement on the market contains caffeine, and that is because it has been proven to promote fat loss of up to 29% in lean people. This is in conjunction with a general metabolic rise of between 3-11%, which is significant when trying to lose weight. There’s just one drawback. The effects may diminish over time as tolerance to caffeine occurs. If weight loss is your primary goal, you should restrict coffee intake to just before workouts for optimum effect.

Drinking Coffee May Prevent Development Of Type 2 Diabetes

Diabetes is a serious global health concern currently that affects more than 300 million people, and that number is only set to increase. Although the exact mechanism behind coffee’s actions on preventing diabetes is unclear, a review of several studies demonstrated that, on average, it reduced the risk by up to 50%. That indicates a significant change. One of these reviews was published in JAMA Internal Medicine, led by researcher Huxley et al, and it found that drinking coffee each day reduces the risk by at least 7%ii.

Coffee Consumption May Reduce Incidence Of Neurodegenerative Disorders

Alzheimer’s and Parkinson’s disease fall into this category; being two diseases that are incurable, and get progressively worse over time.  Though the normal prescription of healthy diet and exercise is always advised, caffeine may also prevent development of the conditions, up to 60%, according to a study published in the European Journal Of Neurologyiii (Maia et al. 2012).

Coffee May Reduce The Risk Of Developing Certain Cancers

Coffee may reduce the risk of liver and colorectal cancers in persons who consume 4 or more cups of coffee daily, lowering risks by up to 40% and 15% respectively.

Coffee Can Protect Your Liver

Coffee can help keep your liver functioning optimally, being able to prevent the likelihood of cirrhosis. Drinking four or more cups per day can reduce the risk of cirrhosis by up to 80%.

Coffee Is Rich In Anti-Oxidants

This may come as a surprise to many, but coffee is in fact the primary source of antioxidants in the Western diet, surpassing that received from daily consumption of fruits and veggies combined. This alone is an excellent reason to drink coffee on a daily or near daily basis.

Coffee May Prolong Life

Coffee can reduce the risk of several diseases, and observed over an 18-24 year period, reduced relative mortality rates in men and women by 20% and 26% respectively. These effects are especially pronounced in diabetics.

Coffee May Reduce The Risk Of Depression

A study conducted By Harvard Universityiv in 2011 (Lucas et al.) found that women who consumed 4 or more cups of coffee every day had a 20% reduced risk of developing depression, and a 53% decrease in suicide rates.

Coffee May Reduce Stroke Risk

Though coffee may transiently increase blood pressure, it does not negatively affect heart health. Blood pressure normally returns to baseline after a few days, but along with this is a slightly reduced incidence of stroke.

Final Thoughts

The millions of people who love and drink coffee everyday can rejoice, as not only do they get to drink their favorite brew, they also gain a mountain of great benefits. Keep in mind that coffee has no calories, but overdoing it on the sugar and creamer or choosing high calorie coffee drinks like Frappuccinos, can quickly turn a good thing bad.

Check out my new book coffee

Enjoy Chef Murph






5 Ways Drinking Water Improves Your Health & Wellness

By Chef Murph K.T.

Your brain is 90% water, your blood is over 80% water, and your bones are over 50% water. And that’s not even taking into account all the cells, tissues, muscles and organs.

Water really is the miracle drink. You can’t go wrong with water. It helps cleanse the body from harmful toxins. Water regulates our body temperature and plays a crucial role in every single chemical reaction inside our cells. It also lubricates our joints, promotes healthy skin, and helps keep the digestive system functioning smoothly.

One of the great benefits of drinking water regularly is that it boosts your energy levels and lifts your mood. And another important function of water drinking is that it strengthens the immune system by helping prevent heart diseases, cancer and even the cold and flu.

When the amount of water you drink daily doesn’t match the amount you excrete, then problems start occurring – starting with dehydration. Most people are chronically dehydrated, causing impairments in attention span, memory, and motor skills.

Dehydration can also cause brain tissue to shrink. When we don’t drink enough water, our brains have to put in a whole lot more effort to perform at the same level. There have been studies carried out on students during exams, and overall the ones who did better had brought in water bottles with them to the exams. Drinking allows us to think more lucidly, as well as focus and concentrate better.

When you’re dehydrated, your skin looks sullen and feels dry because your body’s top priority is to hydrate your organs, and the first place to suffer is the skin on your face. Severe dehydration results in dizziness, weakness, fatigue, headaches, and sometimes even unconsciousness.

Water For Your Health


  1. Helps your Bowel Movements

When we don’t drink enough water, our large intestines, the colon, takes the hydration it needs from our stool, making it hard and prickly – a clear sign of constipation. The good news is that drinking plenty of water will help eliminate all these problems. It will aid the digestive system, prevent constipation, and help regulate your bowel movement.


  1. Works as a Detoxifier

Our kidneys have the important job of eliminating toxins from our bloodstream, especially the main one in our bodies called BUN (blood urea nitrogen), then get rid of through urination. Yet if our water intake is less than what it should be, your kidneys will have a hard time eliminating these toxins. Toxins are like the leftover junk that’s unused and needs to be removed, like urine, stool, and sweat. Drinking enough water helps your kidneys expel these toxins with ease.


  1. Powers Muscles & Joints

According to Shape Fit, a mere 2% loss in water weight can cause fatigue, weakness, and can decrease your ability to think lucidly. It also has a negative effect on your athletic performance, so much, so that if our muscles don’t get enough fluids, they start to feel tired and can actually start to shrink.


On the flip side, drinking lots of water allows muscles to be more elastic, it provides our muscles with the energy they need and helps them perform at their highest level. In addition, water helps hydrate and lubricate the joints in the body, which helps reduce joint pain and prevents muscle cramps.


  1. Satiate your Hunger

Any good dietician will tell you that drinking water, or eating foods that contain high water content, makes us feel less hungry. In addition, taking that a step further, water keeps us feeling full longer than other drinks because it’s such a high volume liquid.


Water also helps boost your metabolism, as well as increases your body’s ability to burn fat. Drinking 2 glasses prior to a meal will help you more pounds in less time.


  1. Keeps Skin and Hair Soft

Water helps hydrate the skin and improves the flow of healthy blood throughout the body, which gives you shiny, bright complexion. It also helps rejuvenate skin cells and boost skin suppleness.

When it comes to your hair, knowing that each hair strand is comprised of almost 25% water will shine a brighter light on how much water is crucial to maintaining healthy, shiny hair. Therefore, when you’re constantly replenishing your water intake, this helps stimulate hair growth, as well as helps keep hair shaft strong, giving that shiny, glossy look.

How much is enough?

We’ve been told too many times to count that we should drink 8 glasses of water a day. However, the truth is, that’s an average guideline, and it’s not set in stone. How much you drink depends on your body and how much water will sustain it and provide it with ample nourishment. To calculate just how much water you really need, multiply your bodyweight (lb.) by 0.55. Then divide the result by 8. What comes up is the number of cups you need to drink on a daily basis.

Here are a few ways you can sneak in those recommended glasses of water in your daily routine:

  1. Have a glass of water before each snack and meal.
  2. Keep a bottle of water on you at all times, in your car, in your bag, or at your desk.
  3. Eat more fruits and vegetables. About 20% of our daily fluid intake comes from what we eat. So let their high water content add to your hydration.