The statement "Trying to lose weight? Drink more water" is not only backed up by scientific evidence but also frequently recommended by healthcare professionals and nutritionists. In this blog, we will explore the reasons behind this advice and how drinking water can help you lose weight.
Water is an essential nutrient that our body needs to function properly. All functions within the body require the presence of water. A well hydrated body enables these functions to occur quickly and efficiently.
Researchers carefully monitored water intake, diet, physical activity, weight, percent body fat, and waist circumference on a group of women involved in a year-long weight-loss program. They found that drinking more water was associated with a significant loss of weight and body fat over the year. Just how water results in benefits for weight loss is not fully understood.
It helps regulate body temperature, aids digestion, and is a key component of many bodily functions. When it comes to weight loss, water can play a crucial role in several ways:
Drinking water can help you feel full
As most food contains some water, if one doesn't drink much they may be subconsciously driven to eat more to gain the necessary water supply however, you also gain the undesired effects of increased calorie consumption. Drinking more water can help to prevent overeating and benefit weight loss. By drinking water before meals, you can reduce your appetite, and as a result, you may eat less. Additionally, staying hydrated can help you avoid unnecessary snacking between meals.
Drinking water can increase your metabolism
Several studies have shown that drinking water can temporarily boost your metabolism, which is the rate at which your body burns calories. This is because your body has to work harder to heat up the water to your body temperature, and this can result in burning more calories.
Drinking water can reduce calorie intake
Drinking water instead of high-calorie beverages like soda, juice, or sugary coffee drinks can significantly reduce your overall calorie intake. This can make a big difference in your weight loss journey, especially if you are used to drinking these beverages regularly. However, it appears to have an independent benefit in weight loss as well as encouraging healthier eating habits, such as drinking water in place of soft drinks and other high-calorie beverages. Water also has benefits kidney and bladder health, temperature regulation in hot climates, and a healthy circulation. Drinking water may also help suppress appetite and calorie intake.
Water makes your metabolism burn calories 3% faster.
All of these reasons add credibility to the idea that drinking water frequently throughout the day and staying well-hydrated may help in long-term weight loss and weight management.
Drinking water can help you exercise more effectively
Being properly hydrated can help you perform better during exercise. It can improve your endurance, reduce fatigue, and prevent dehydration, all of which can help you exercise longer and more intensely. This can lead to burning more calories and ultimately, weight loss.
How much water should you drink?
The amount of water you need to drink depends on several factors, including your age, sex, weight, and activity level. In general, the National Academies of Sciences, Engineering, and Medicine recommends a daily water intake of about 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women.
However, these are just guidelines, and your water needs may vary. One way to determine if you are drinking enough water is to check the color of your urine. If it's light yellow or clear, you are likely drinking enough water. If it's dark yellow or amber, you may need to increase your water intake.
Conclusion
Drinking more water is a simple yet effective strategy for weight loss. It can help you feel full, increase your metabolism, reduce calorie intake, and improve exercise performance. So, the next time you are feeling hungry, reach for a glass of water instead of a snack, and you may be surprised at the results. Remember, it's important to stay hydrated, but don't overdo it. Drinking too much water can be harmful and can lead to water intoxication, a potentially life-threatening condition.