Drinking water impacts everything
Hydration is crucial for various aspects of weight loss, including digestion and muscle function. Females should aim for around 9 cups of water per day, while males should aim for around 13 cups. Adequate water intake may support weight loss. Although researchers are still unsure about the exact reasons why increased water consumption aids in weight loss, numerous studies have shown a positive correlation between the two. This article discusses six reasons why drinking water may contribute to weight loss and guides daily water intake.
Researchers are still unsure why drinking more water helps a person to lose weight, but many studies show some positive correlation between increased water consumption and weight loss.
This article outlines six reasons why drinking water may help a person lose weight. It also looks at how much water a person should drink each day.
Water is a natural appetite suppressant
When the stomach senses that it is full, it sends signals to the brain to stop eating. Water can take up space in the stomach, leading to a feeling of fullness and reducing hunger.
A person may also think they are hungry when they are thirsty. Drinking a glass of water before reaching for something to eat can help curb unnecessary snacking.
Water increases calorie-burning
Some studies suggest that drinking water can help in burning calories. In a 2014 study, 12 participants who consumed 500 mL of cold and room-temperature water experienced an increase in energy expenditure, burning 2–3% more calories than usual in the 90 minutes after drinking the water. Additionally, water may temporarily increase the body’s resting energy expenditure, leading to more calories burned while at rest. Drinking cold water may further enhance water’s calorie-burning benefits because the body expends energy, or calories, by heating the water for digestion.
In a 2014 study, 12 people who drank 500 mL of cold and room-temperature water experienced an increase in energy expenditure. They burned 2–3% more calories than usual in the 90 minutes after drinking the water.
Water may also temporarily increase the body’s resting energy expenditure, or the number of calories burned while resting. Drinking cold water may further enhance water’s calorie-burning benefits because the body expends energy, or calories, by heating the water for digestion.
Water helps to remove waste from the body
When the body is dehydrated, its ability to remove waste, such as urine or feces, is compromised. Adequate water intake is crucial for supporting the kidneys in filtering toxins and waste while retaining essential nutrients and electrolytes. When the body is dehydrated, the kidneys may retain fluid, which can lead to issues like hard or lumpy stools and constipation. Ensuring proper hydration helps maintain regularity by softening or loosening hardened stools.
Water plays a crucial role in aiding the body’s recovery from digestive issues such as diarrhea and indigestion. When the body accumulates waste, individuals may experience sensations of bloating, swelling, and fatigue, which can lead to an expansion of the waistline. By staying properly hydrated, one can effectively prevent the retention of waste, ultimately avoiding potential weight gain.
Drinking water can reduce overall liquid calorie intake
Cutting down on high-calorie drinks such as soda, juice, sweetened coffee, and alcoholic beverages is crucial. Many people underestimate the impact of these liquid calories. Replacing these beverages with water or other no-calorie options like herbal tea can lead to significant and long-term weight loss benefits..
Replacing even a few high-calorie drinks each day with water or other no-calorie beverages, such as herbal tea, may have long-term weight loss benefits.
Water is necessary to burn fat
It’s important to remember that without an adequate water supply, the body is unable to effectively metabolize stored fat or carbohydrates. The process of breaking down fat is called lipolysis, and it begins with hydrolysis, where water molecules interact with triglycerides to produce glycerol and fatty acids. Sufficient water intake is crucial for burning off fat from both food and drink, as well as stored fat. A 2016 study demonstrated that increased water consumption led to enhanced lipolysis and fat loss in animal studies.
Water helps optimize workouts
It’s crucial to prioritize hydration during exercise, as water plays a vital role in any weight loss plan. Hydration supports the proper functioning of muscles, connective tissues, and joints, enabling them to move effectively. Additionally, water is essential for the optimal performance of the lungs, heart, and other organs as they become more active during exercise. By staying hydrated, you can reduce the likelihood of experiencing discomfort such as muscle cramps and fatigue. To prevent dehydration, it’s recommended to drink water before, during, and after your workout sessions. This practice becomes even more important when exercising in hot, humid, or very sunny conditions, so always keep water readily accessible in such environments.
How much water do you need to drink?
There is no one-size-fits-all recommendation for how much water to drink. The amount of water needed varies depending on factors such as activity level, age, body size, temperature, humidity, sun exposure, and health status. The Academy of Nutrition and Dietetics provides estimates for the total daily water intake, considering that most people obtain about 20% of their required fluid intake from food. The table below provides estimates of the daily cups of water needed for males and females, both from food and beverages combined and from beverages alone.
From food and beverages:
- Females: 11.5 cups
- Males: 15.5 cups
From beverages alone:
- Females: 9 cups
- Males: 13 cups
It’s important to note that some beverages, such as sugar-sweetened and alcoholic drinks, can be dehydrating and should not be counted toward a person’s daily fluid intake.
