1,000 Waking Minutes

Some of the most powerful health habits don't happen in the gym. They happen while carrying groceries, climbing stairs, walking the dog, folding laundry, standing up from your desk, or simply taking the long way around.In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores the surprising science behind NEAT, or Non-Exercise Activity Thermogenesis, the everyday movement that occurs outside of structured exercise. While many people focus on workouts, research suggests that the cumulative effect of daily movement may play an important role in energy expenditure, metabolic health, cognitive performance, mood, sleep, and even longevity.Wendy shares the fascinating story of a client who transformed her relationship with movement by learning to recognize and value the activity already built into her day. She also unpacks one of the most memorable studies in health psychology, where hotel housekeepers experienced measurable improvements in health simply by understanding that their physically demanding work counted as exercise.Along the way, you'll learn why fidgeting may be more meaningful than you think, how short movement breaks can support mental sharpness and mood, and why sitting for long periods may undermine health even when regular workouts are part of the routine.This episode also includes a guided Mindful Minute and practical strategies to help you increase movement naturally throughout the day without adding another item to your to-do list.The takeaway? Movement is not something reserved for a scheduled workout. It's something we live. And every step, stretch, carry, climb, and pause is an opportunity to invest in your health throughout your 1,000 waking minutes.CHAPTERS:(00:00) A Quiet Rebellion Against Sitting(4:03) What Is NEAT? Understanding Non-Exercise Activity Thermogenesis(7:43) The Busy Mom Who Changed Her Mindset About Exercise(12:39) The Hotel Housekeeper Study and the Power of Perception(2139) Your Body Is Paying Attention All Day(25:53) The Surprising Power of Fidgeting and Movement Breaks(31:06) Mindful Minute(34:54) Practical Ways to Move More Without Adding a Workout(39:47) Movement Is a Life SkillCONNECT WITH WENDY:Follow me on Instagram: @1000WakingMinutesVisit my website: wendybazilian.comEmail me topics you want covered on the podcast: 1KWM@wendybazilian.comPLEASE SUPPORT:If you’re enjoying 1,000 Waking Minutes, help us grow!● Subscribe to get new episodes as soon as they drop.● Rate & Review the show. Your feedback helps others find the podcast.● Comment & Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting with me on social media.Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.HEALTH DISCLAIMER:The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.

It’s all over social media — the three-bite rule.Influencers savoring  desserts, pasta, and pastries with the claim “just three bites.” The message? You can eat anything you want… as long as you stop after bite number three. Stop - Done - Basta!But what does that really teach us about food, choice, or control?In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian weighs in on the trend, separating fact from fiction. .Drawing on more than two decades of clinical experience and  research in mindfulness and eating behavior, she explores why connection and awareness matters more than control.You’ll hear  what the science  says about restraint, awareness, and emotional engagement around food experiences and Dr. Bazilian’s own three-bite ‘practice’- a mindfulness strategy she’s taught for over 20 years that is rooted in curiosity, presence, and joy at the table.This shorter conversation is part of an occasional series where we unpack trending ideas and frequently asked questions with clarity, nuance, and credible science — all in service of helping you make the most of your 1,000 waking minutes each day.FROM THE EPISODEWE DISCUSS:(00:00) Introduction and welcome to the episode(2:51) What is the TikTok “Three-Bite Rule” and why it’s trending(7:34) What science tells us about restraint, mindfulness, and emotion(8:04) Three key studies(13:29) Why flexibility beats rigid control — in food and in life(17:11) Dr. Bazilian’s Three-Bite “Practice”(22:34) How to apply the practice in daily life (23:46) Reflection: choosing connection over control(25:51) Closing thoughts CONNECT WITH WENDY:Follow me on Instagram: @1000WakingMinutes Visit my website: wendybazilian.com Email me topics you want covered on the podcast: 1KWM@wendybazilian.comPLEASE SUPPORT:If you’re enjoying 1,000 Waking Minutes, help us grow!●  Subscribe to get new episodes as soon as they drop.●  Rate & Review the show. Your feedback helps others find the podcast.●  Comment & Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting with me on social media.Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.HEALTH DISCLAIMER:The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.RESEARCH & REFERENCESWatson, P., & Le Pelley, M. E. (2021). A meta-analysis of the relationship between eating restraint, impaired cognitive control and cognitive bias to food in non-clinical samples. Clinical psychology review, 89, 102082. https://doi.org/10.1016/j.cpr.2021.102082 Pepe, R. B., Coelho, G. S. de M. A., Miguel, F. da S., Gualassi, A. C., Sarvas, M. M., Cercato, C., … de Melo, M. E. (2023). Mindful eating for weight loss in women with obesity: a randomised controlled trial. British Journal of Nutrition, 130(5), 911–920. doi:10.1017/S0007114522003932  https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/mindful-eating-for-weight-loss-in-women-with-obesity-a-randomised-controlled-trial/FEBA9D60A940E6FC5C1FAD6D5C0B2E2F Peitz, D., Warschburger, P. What Are You Hungry for? The 9 Hunger Mindful Eating Online Randomized Controlled Trial. Mindfulness 14, 2868–2879 (2023). https://doi.org/10.1007/s12671-023-02263-9 

Can your daily food choices improve both your health and the planet’s? Can movement help your memory more than you realized? And is just sitting under a tree—without even moving—actually medicine for your mood?In this “Science You Can Use” episode of 1,000 Waking Minutes, Dr. Wendy Bazilian shares three recent high-quality research studies that reveal how small, daily choices can deliver meaningful benefits. From the foods you eat to how you move and where you spend time, these studies offer a compelling look at how to live well in today’s world—with clarity, purpose, and grounded optimism.No pressure, no perfection. Just timely, real-world takeaways backed by science. These aren’t just data points—they’re doorways to feeling more connected, resilient, and inspired in your waking minutes.CHAPTERS(00:00) Intro(4:31) Study 1: The Food Environment Matrix – How 30 foods rank for human and planetary health(15:42) Study 2: Movement and Cognition – What more than 2,700 studies reveal about memory, focus, and low-intensity activity, including active video games(22:48) Study 3: Nature and Mental Health – How tree-lined sidewalks and parks reduce anxiety and lift mood(32:14) Tips to bring these ideas into your life this week(34:25) Gratitude and where to find links, follow, and connectCONNECT WITH WENDY:Follow on Instagram: @1000WakingMinutesVisit the website: wendybazilian.comEmail: 1KWM@wendybazilian.comPLEASE SUPPORT:If you’re enjoying 1,000 Waking Minutes, help us grow:• Subscribe to get new episodes as soon as they drop• Rate & Review the show—your feedback helps others find the podcast• Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social mediaThank you for tuning in to 1,000 Waking Minutes and being part of this journey—together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.HEALTH DISCLAIMER:The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.REFERENCES:Study 1 – Food Choices That Shape the Future A new “food environment matrix” compares the health and environmental impact of 30 food groups. Whole plant foods were among the most beneficial, while certain processed meats and sweetened beverages had the highest toll on health and the planet.Takeaway: Eat more from the green zone. Plants are powerful—for you and the world.Berardy A, Fresán U, Abbaspour N, Sabaté J. A matrix approach to visually communicate simultaneously the environmental and health impacts of foods. Front Nutr. 2025 Aug 5;12:1572297. doi: 10.3389/fnut.2025.1572297. PMID: 40837428; PMCID: PMC12361189. https://pmc.ncbi.nlm.nih.gov/articles/PMC12361189/ Study 2 – Movement That Boosts Brain PowerA massive umbrella review shows that yoga, tai chi, and even interactive games can improve memory and cognitive function—even more so than intense workouts.Takeaway: Low to moderate movement, especially when mentally engaging, supports brain health across all ages.Singh, B., Bennett, H., Miatke, A., Dumuid, D., Curtis, R., Ferguson, T., Brinsley, J., Szeto, K., Petersen, J. M., Gough, C., Eglitis, E., Simpson, C. E., Ekegren, C. L., Smith, A. E., Erickson, K. I., & Maher, C. (2025). Effectiveness of exercise for improving cognition, memory and executive function: a systematic umbrella review and meta-meta-analysis. British journal of sports medicine, 59(12), 866–876. https://doi.org/10.1136/bjsports-2024-108589https://pubmed.ncbi.nlm.nih.gov/40049759/Study 3 – Green Space as MedicineSpending time in nature—even in cities—was shown to reduce anxiety, improve mood, and increase well-being. Surprisingly, even passive time (like sitting quietly on a park bench) had measurable benefits.Takeaway: Just 10–15 minutes of “green time” makes a difference. No need to go far. Just go outside.Li, Y., Mao, Y., Mandle, L., Rydström, A., Remme, R. P., Lan, X., Wu, T., Song, C., Lu, Y., Nadeau, K. C., Meyer‑Lindenberg, A., Daily, G. C., & Guerry, A. D. (2025). Acute mental health benefits of urban nature. Nature Cities, 2, 720–731. https://www.nature.com/articles/s44284-025-00286-y Ji, J.S. Urban nature and mental health. Nat Cities 2, 683–684 (2025). https://doi.org/10.1038/s44284-025-00297-9 

There’s a rhythm to giving—when we offer our time, our energy, or our care, something flows back to us. And as it turns out, that rhythm is good for our health. In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores the connection between volunteering and well-being—from boosting mood and reducing stress to even potentially improving heart health and longevity. And it’s not just anecdotal—there’s solid science behind the “helper’s high,” reduced stress, and even longevity benefits linked to volunteering.She shares personal stories—from PE volunteering to a “been there, done that” gem from her grandmother—and dives into the meaningful impact of giving our time and energy to others. Whether formal or spontaneous, volunteering has ripple effects on our emotional and physical well-being.If you have 10 minutes or 10 hours, this episode reminds us that meaningful contributions can come in all forms—and that small, heartfelt gestures of service might just serve us, too.WE DISCUSS:(1:19) Welcome and thinking about the quieter kind of volunteerism that lights our spirits(5:30) Formal and informal volunteering—and how to think about both and a story about my experience with a former mentee, now colleague and friend, and a career mentorship panel(11:33) A personal story about Grandma June (16:07) The health benefits of giving back: mood, stress, heart health, even longevity(24:41) A Mindful Minute to reflect and reconnect(29:46) A few ideas for this week to help you get started(29:46) A few ideas for this week to help you get started(32:33) The Dream Volunteer question - if you had just 30 minutes and a few ideas to spark your next small act and final thoughtsCONNECT WITH WENDY:Follow me on Instagram: @1000WakingMinutesVisit my website: wendybazilian.comEmail me topics you want covered on the podcast: 1KWM@wendybazilian.comPLEASE SUPPORT:If you’re enjoying 1,000 Waking Minutes, help us grow!●      Subscribe to get new episodes as soon as they drop.●      Rate & Review the show. Your feedback helps others find the podcast.●      Comment & Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting with me on social media.Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.HEALTH DISCLAIMER:The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment

Can more plant protein in your meals help you live longer? Is it too late to start exercising if you’re over 60? And what’s the one form of magnesium that may actually help improve your sleep and next-day memory?In this “Science You Can Use” episode of 1,000 Waking Minutes, Dr. Wendy Bazilian shares three new research studies that go beyond the headlines and into real life. These studies offer timely, practical takeaways about what’s on your plate, how much you move (even if you’re starting now), and how you sleep and restore. No pressure. Just useful insight to help shape a sharper, more vibrant day.WE DISCUSS:(1:14) Welcome and what we’re going to cover today(5:35) Study 1 – Plant Protein and Longevity: What 57 years of global data reveal(13:36) Study 2 – Movement and the Brain: How even 10 minutes a day can reduce dementia risk  (21:02) Study 3 – Magnesium L-Threonate: A unique form of magnesium that improves sleep and memory(29:32) 3 Things to Try This Week: Simple shifts to test out in your life(30:33) Gratitude and a reminder to tune in next timeCONNECT WITH WENDY:Follow on Instagram: @1000WakingMinutesVisit the website: wendybazilian.comEmail: 1KWM@wendybazilian.comPLEASE SUPPORT:If you’re enjoying 1,000 Waking Minutes, help us grow: • Subscribe to get new episodes as soon as they drop • Rate & Review the show—your feedback helps others find the podcast • Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social mediaThank you for tuning in to 1,000 Waking Minutes and being part of this journey—together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.HEALTH DISCLAIMER:The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.REFERENCES:Study 1:Andrews, C. J., Raubenheimer, D., Simpson, S. J., Alhiabi, M. M., & Makarem, N. (2025). Associations between national plant-based vs animal-based protein supplies and age-specific mortality in human populations. Nature Communications, 16, Article 3431. https://doi.org/10.1038/s41467-025-58475-1Study 2:Wanigatunga, A. A., Dong, Y., Jin, M., Leroux, A., Cui, E., Zhou, X., Zhao, A., Schrack, J. A., Bandeen-Roche, K., Walston, J. D., Xue, Q. L., Lindquist, M. A., & Crainiceanu, C. M. (2025). Moderate-to-vigorous physical activity at any dose reduces all-cause dementia risk regardless of frailty status. Journal of the American Medical Directors Association, 26(3), 105456. https://doi.org/10.1016/j.jamda.2024.105456 Study 3:Hausenblas, H. A., Lynch, T., Hooper, S., Shrestha, A., Rosendale, D., & Gu, J. (2024). Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep Med X, 8, 100121. https://doi.org/10.1016/j.sleepx.2024.100121

In this very brief episode, Dr. Wendy Bazilian shares a personal reflection on why true rest and recreation are not luxuries—they're essential parts of health. As she takes a short break to reconnect with family, nature, and herself, she offers thoughtful reminders about the creative, healing power of play, presence, and pausing.Whether you’re already taking time off or planning your next moment of rest, recreation or vacation, this episode invites you to reframe “rest” as a necessary rhythm of wellbeing.Featuring a quote from poet David Whyte and wisdom from Wendy’s 6-year-old daughter, this heartfelt message is a gentle nudge to explore, recharge, and remember what truly matters.CONNECT WITH WENDY:Follow on Instagram: @1000WakingMinutesVisit the website: wendybazilian.comEmail me: 1KWM@wendybazilian.comPLEASE SUPPORT:If you’re enjoying 1,000 Waking Minutes, help us grow! • Subscribe to get new episodes as soon as they drop. • Rate & Review the show—your feedback helps others find the podcast. • Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media.Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together. A huge thank you to our amazing collaborators including our production and marketing teams, and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.HEALTH DISCLAIMER:The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.

In this special replay episode of 1,000 Waking Minutes, Dr. Wendy Bazilian joins Jenny Hutt on the Just Jenny podcast for a real, energizing, and thoughtful conversation about midlife, metabolism, hormones, GLP-1 medications like Ozempic and Mounjaro, and what it truly means to feel good in your body.Originally recorded for Jenny’s “Weight Wednesday” series, the recent conversation explores the evolving ways we think about weight, wellness, and identity in the shifting seasons of life. From the emotional complexity of body changes to the science of food, cravings, muscle, and movement—it’s an unfiltered, honest exchange between two women with decades of lived and professional experience (and a shared Tufts University connection).Whether you’re navigating midlife, feeling overwhelmed by wellness headlines, curious about medication, or looking for a grounded perspective on your health—this conversation brings science, strategy, and self-compassion together.It’s exactly the kind of episode that belongs here on 1,000 Waking Minutes: real life, lived well.We Discuss:(8:21) The public scrutiny around how people lose weight—and why it’s no one-size-fits-all(10:50) GLP-1 medications like Ozempic and Mounjaro—how they help, how they don’t, and what still matters most(16:55)  “Resizing” vs. 'losing' weight and why words matter when it comes to health(20:57) A superfood brownie debate, and the role of food joy(31:43) The role of nutrition during weight loss, especially with medication support(37:37) A refreshing take on movement and exercise: finding what you’re “least allergic to”(42:05) Midlife metabolism shifts, cravings, and hormonal realities(36:07) The value of humor, honesty, and hope in navigating body changes and self-talkYou can also find and subscribe to Just Jenny with Jenny Hutt wherever you get your podcasts, and follow her on Instagram at @JustJennyHutt. For more information, visit jenniferhutt.com.CONNECT WITH WENDY:Follow on Instagram: @1000WakingMinutesVisit the website: wendybazilian.comEmail me: 1KWM@wendybazilian.comPLEASE SUPPORT:If you’re enjoying 1,000 Waking Minutes, help us grow! • Subscribe to get new episodes as soon as they drop. • Rate & Review the show—your feedback helps others find the podcast. • Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media.Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together. A huge thank you to our amazing collaborators including our production and marketing teams, and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.HEALTH DISCLAIMER:The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.

THIS IS A REPLAY OF A POPULAR EPISODE! AND WITH SUMMER RIGHT AROUND THE CORNER, IT’S A GOOD TIME TO THINK ABOUT THIRST AND THE WHYs AND HOWs TO QUENCH IT. CHEERS!Is your body getting the hydration it needs to thrive? Do you struggle with drinking enough water throughout the day? Dr. Wendy Bazilian dives into why water is essential not only for quenching thirst but for supporting overall health, boosting energy, and enhancing mental clarity. You’ll hear science-backed insights into hydration’s role in heart health, cognitive function, metabolism, and immune function, along with practical tips to help you stay hydrated throughout the day. Plus, enjoy a mindful minute designed to help you connect with your body’s hydration needs. Small changes can make a big difference! Listen in to discover how staying hydrated can improve your waking minutes each day.FROM THE EPISODE:“Three quarters of our brain is water. We are one big sponge up there inside our skull. So, even the mildest dehydration can cause brain fog and make it harder to focus.”WE DISCUSS:Audio:(0:55) The link between hydration and health, energy, and focus(4:59) A personal story about hydration challenges in communities with limited access to clean water(9:05) How much water we really need each day and what beverages and foods count(13:27) ROIs of hydration: How it benefits the heart, brain, mood, metabolism, and immune system(28:17) A mindful minute focused on appreciating water’s role in our body and mind(32:07) Practical tips to make hydration a daily habit (42:05) A question to ponder and reflect on (42:53) Closing remarks and gratitude to my team and you for joining me on this journey7-DAY HYDRATION CHALLENGE If you’re up for a little adventure, try this 7-day challenge and discover what works best for you to stay hydrated. Enlist a friend to hold yourself accountable, and have more fun in the process! • Day 1: Calculate your daily water needs. Take your weight in pounds and divide it in half. That’s how many ounces a day you should aim for. For 150 pounds, it would be 75 ounces or about nine cups a day.• Day 2: Add more hydrating foods to your meals. Listen at (35:31) for tips.• Day 3: Try different types of hydrating beverages—sparkling water, infused water, herbal teas, etc. Listen at (10:39) to hear what counts.• Day 4: Check the color of your urine to assess hydration. Listen at (11:53) for an explanation! • Day 5: Set up a tracking system that feels right—whether it’s digital or analog. Listen at (37:12) for tips.• Day 6: Track your water intake plus any non-water beverages you drink, like coffee or juice.• Day 7: Reflect on the experience, celebrate your progress, and keep going with the habits that felt best.REFERENCES (see below)CONNECT WITH WENDYFollow me on Instagram: @1000WakingMinutes Visit my website: wendybazilian.comPLEASE SUPPORTIf you’re enjoying 1,000 Waking Minutes, help us grow!• Subscribe to get new episodes as soon as they drop.• Rate & Review the show. Your feedback helps others find the show.• Comment & Join the conversation! Share your thoughts or questions by visiting my website wendybazilian.com, or connect with me on social media.Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.Health Disclaimer: The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.REFERENCESAn, R., & McCaffrey, J. (2016). Plain water consumption in relation to energy intake and diet quality among US adults, 2005-2012. Journal of human nutrition and dietetics : the official journal of the British Dietetic Association, 29 5, 624-32 .Armstrong, L. E., Ganio, M. S., Casa, D. J., Lee, E. C., Mcdermott, B. P., Klau, J. F., … Lieberman, H. R. (2011). Mild Dehydration Affects Mood in Healthy Young Women. The Journal of Nutrition, 142(2), 382–388. doi: 10.3945/jn.111.142000Benton, D. (2011). Dehydration Influences Mood and Cognition: A Plausible Hypothesis? Nutrients, 3(5), 555–573. doi: 10.3390/nu3050555Boschmann, M., Steiniger, J., Hille, U., Tank, J., Adams, F., Sharma, A. M., … Jordan, J. (2003). Water-Induced Thermogenesis. The Journal of Clinical Endocrinology & Metabolism, 88(12), 6015–6019. doi: 10.1210/jc.2003-030780Chan, J., Knutsen, S. F., Blix, G. G., Lee, J. W., & Fraser, G. E. (2002). Water, Other Fluids, and Fatal Coronary Heart Disease: The Adventist Health Study. American Journal of Epidemiology, 155(9), 827–833. doi: 10.1093/aje/155.9.827Institute of Medicine. 2005. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press. https://doi.org/10.17226/10925.Laja García, A. I., Moráis-Moreno, C., Samaniego-Vaesken, M., Puga, A. M., Partearroyo, T., & Varela-Moreiras, G. (2019). Influence of Water Intake and Balance on Body Composition in Healthy Young Adults from Spain. Nutrients, 11(8), 1923.Maughan, R. J., Watson, P., Cordery, P. A., Walsh, N. P., Oliver, S. J., Dolci, A., ... & Galloway, S. D. (2016). A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index. The American journal of clinical nutrition, 103(3), 717-723.Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439-458.Smyth, A., Hankey, G. J., Damasceno, A., Iversen, H. K., Oveisgharan, S., Alhussain, F., ... & O'Donnell, M. (2024). Carbonated beverage, fruit drink, and water consumption and risk of acute stroke: The INTERSTROKE case-control study. Journal of Stroke.Smyth, A., Hankey, G. J., Langhorne, P., Reddin, C., Ryglewicz, D., Rosengren, A., ... & O'Donnell, M. (2024). Tea and coffee consumption and risk of acute stroke: The INTERSTROKE study. International Journal of Stroke, 19(9), 1053-1063. https://doi.org/10.1177/17474930241264685Stookey, J. D., Constant, F., Popkin, B. M., & Gardner, C. D. (2008). Drinking Water Is Associated With Weight Loss in Overweight Dieting Women Independent of Diet and Activity. Obesity, 16(11), 2481–2488. doi: 10.1038/oby.2008.409Vij, V. A. K., & Joshi, A. S. (2014). Effect of excessive water intake on body weight, body mass index, body fat, and appetite of overweight female participants. Journal of natural science, biology, and medicine, 5(2), 340.