Many studies support the theory that drinking water is beneficial for weight loss. Also, hydration is key for many factors that play a role in weight loss, including digestion and muscle function.
However, the medical community is still unsure about how much of an influence water consumption has on weight loss.
This article teaches six reasons that drinking water may help a person lose weight. We also look at how much water a person should drink each day.
Six reasons why drinking water may help you lose weight
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.
Below are six reasons that water may help with losing weight.
- Water is a natural appetite suppressant
Water may aid weight loss.
When the stomach senses that it is full, it sends signals to the brain to stop eating. Water can help to take up space in the stomach, leading to a feeling of fullness and reducing hunger.
A person may also think that they are hungry when they are actually thirsty. Drinking a glass of water before reaching for something to eat can help to curb unnecessary snacking.
- Water increases calorie burning
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 up the water for digestion.
- Water helps to remove waste from the body
When the body is dehydrated, it cannot correctly remove waste such as urine or faeces.
Water helps the kidneys to filter toxins and waste while the organ retains essential nutrients and electrolytes. When the body is dehydrated, the kidneys retain fluid.
Dehydration can also result in hard or lumpy stools and constipation. Water keeps waste moving by softening or loosening hardened stools.
Water also helps the body to recover from digestive problems, such as diarrhoea and indigestion.
When waste builds up in the body, people may feel bloated, swollen, and tired. Bloating can add inches to a person’s waist.
Staying hydrated is a good way to avoid retaining waste, which may add a few extra pounds.
- Drinking water can reduce overall liquid calorie intake
Water is a calorie-free alternative to energy drinks or juice.
It is easy to accumulate liquid calories by drinking soda, juice, or sweetened coffee or tea.
Most people also ignore how many calories they consume in sports drinks or alcoholic beverages.
Replacing even a few high-calorie drinks each day for water or other no-calorie beverages, such as herbal tea, may have long-term weight loss benefits.
- Water is necessary to burn fat
Without water, the body cannot properly metabolize stored fat or carbohydrates.
The process of metabolizing fat is called lipolysis. The first step of this process is hydrolysis, which occurs when water molecules interact with triglycerides (fats) to create glycerol and fatty acids.
Drinking enough water is essential for burning off fat from food and drink, as well as stored fats.
- Water helps with workouts
One of the most important components of any weight loss plan is exercise.
Water helps muscles, connective tissues, and joints to move correctly. It also helps the lungs, heart, and other organs to work effectively as they ramp up activity during exercise.
Being hydrated reduces the risk of things that can get in the way of a good workout, such as muscle cramps and fatigue.
Always drink water before, during, and after exercise to avoid dehydration.
Keeping water close at hand is essential, especially if exercising in hot, humid, or very sunny conditions.
How much water do you need to drink?
There is no standard recommendation for how much water to drink. Some people require more or less water, depending on a variety of factors, including:
- activity level
- age
- body size
- temperature
- humidity
- sun exposure
- health status
Getting enough water
The following tips can help to increase water intake:
- drinking at least one 8-ounce glass of water with each meal
- carrying water in a reusable water bottle
- drinking extra water when exercising or during physical activity
- drinking extra water when it is warm, humid, or very sunny
- keeping a glass of water near the bed
- eating more soups and liquid-rich meals, such as curries, stews, and smoothies
- eating fruits and vegetables with high water contents, especially berries, grapes, melons, tomatoes, celery, cucumbers, and lettuce
I’m feeling quite tired today and as a result, I started to feel hungry and light-headed. I’m sure you’ve all been there at some point, where you feel that reaching for food might make you feel more awake! Today I decided that I would fill that void with water rather than food.
You probably hear fitness, nutrition and health professionals telling you to drink two litres of water a day! But why is water so important to our health and even to weight loss? It’s recommended that an average adult consumes eight glasses, although you can and do get water from food, we suggest that you still drink this amount each day.
Water and weight loss
Water itself will not make you lose more weight, but often our bodies and brains confuse thirst for hunger. So, drinking water before reaching for snacks can stop you from eating those extra calories. Drinking water prior to a meal can also help you to feel full and most people will consume fewer calories by doing this.
Studies have also shown that being hydrated means that we are better able to break down fat cells as your body will not function to its full potential if you are dehydrated. When your body is dehydrated it can affect your kidney and liver function, one of the roles of the liver is to metabolise fat which is stored in the body, meaning drinking water can indirectly help you to lose weight!
Water and exercise
It’s safe to say that we perform better when our bodies are hydrated. Our muscles are made up of around 75% water, so when they are starved of fluid they shrivel and muscles fatigue. So, drinking before and during exercise can help you to train harder resulting in a better calorie burn and a feeling of elation post-workout as opposed to exhaustion.
Water and your energy
A human brain is made up of about 80%-85% water. Dehydration can reduce cognitive function resulting in a drop-in concentration and energy. As blood is also mainly water, dehydration can also lead to us feeling tired and lazy. Also, look out for dry lips and not being able to pass urine.
Water and beauty
There are many health benefits, but did you also know that staying hydrated can also keep us looking young? Water flushes toxins from our bodies and keeps our skin looking brighter, and clearer and can even reduce wrinkles!
Although fluid does not have to come from the water there’s nothing better! Juices and fizzy drinks can be packed full of sugars or sweeteners along with calories. Tea and coffee are loaded with caffeine which is a diuretic, so even though you are drinking fluids caffeine can dehydrate your body.
So why not try swapping a coffee or soft drink for water or even a caffeine-free herbal tea. It has zero calories and loads of health benefits. I can assure you that I feel much better now than I did a glass ago.