Water has many benefits for everyone in everyday life, not only for the dieter. Water cleanses our bodies and replaces vital fluids that we lose and that our bodies require. Remember that the human body is made up of mostly fluid and when we lose fluid through our sweat glands or through our waste removal systems that fluid needs to be replaced. Although our bodies can get some of that fluid back through the foods we eat (think of a juicy orange), we still need to drink water to get a lot of it.

While you are trying to diet, drinking water will help wash away and help cleanse your body of fat and toxins as well. Drinking water also helps to fill you up so that you are not as apt to eat as much. It can also help with your cravings.

Here are some tips to help you get the water you need into your diet, and some information on the beneficial effects of water:

1. Begin each day with a glass of water. Upon waking, drink down a glass of cool water. The water will help get your digestive juices flowing and lubricates the insides of your body. It will also help to fill you up so that you do not overeat at breakfast, which you may tend to do because you have not eaten all night during your sleep period. (You can still have your coffee or tea with breakfast—but drink the water first).
2. Before every meal, drink a glass of water. Again, this will help you feel fuller so you will not eat as much.
3. Drink another glass of water with your meal. Take small sips in between bites of food. This will make you eat slower and feel fuller.
4. When you are thirsty turn to water as a drink instead of those sweetened colas or bottled drinks. Of course, this means less calories.
5. To gain more water into your diet, eat water-laden fruits such as watermelons and tomatoes. They fill you up, satisfy a ‘sweets’ craving and still help cleanse your body with all the natural water they contain.
6. If you have trouble drinking the 8 glasses of water per day that most diets recommend, carry bottles of water with you everywhere. You can easily drink all the water you need if you are constantly sipping water all day. Those 8 glasses of water do not have to be gulped down all at once.
7. Try some of the flavored waters they have available out now, if you find plain water too boring. Be careful to read the labels, however, and find out exactly how many calories or additives they contain.
8. Turn to soups to add liquids to your diet. Clear soups are really just flavored water so a nice chicken broth can help you add water to your diet. Again, be careful to read the labels on any canned varieties—or make your own soup stock from scratch.
9. It is believed that drinking COLD water helps to speed up your metabolism and digesting it helps you to burn up more calories.
10. If you want a change from plain water, add a splash of lemon or lime to your glass. Or make a cup of herb tea, and drink it hot or cold.

Remember that water has zero calories. In fact, if you replace just one can of soda per day with a glass of water you will reduce your calorie intake by 1,000 calories per week. That can add up to you losing a little more than one pound per month.

So now you know the benefits of water plan and you have some tips on how to incorporate water into your diet plan.