Many studies back up the theory that drinking water helps you lose weight. Furthermore, hydration is essential for many factors that contribute to weight loss, such as digestion and muscle function. However, the medical community is still divided on how much water consumption affects weight loss.
Learn five reasons why drinking water can help you lose weight in this article. We also consider how much water a person should consume each day.
Five reasons why drinking water may aid in weight loss
Researchers aren’t sure why drinking more water helps people lose weight, but many studies show a link between increased water consumption and weight loss.
The following are five reasons why water may aid in weight loss.
1. Water is an effective natural appetite suppressant.
When the stomach detects fullness, it signals the brain to stop eating. Water can help to fill up stomach space, resulting in a feeling of fullness and reducing hunger.
A person may also believe they are hungry when, in fact, they are thirsty. Drinking a glass of water before reaching for a snack can help to reduce unnecessary snacking. In a 2014 study, 50 overweight females drank 500 mL of water 30 minutes before breakfast, lunch, and dinner, on top of their regular water consumption, for 8 weeks.
The participant’s body weight, body fat, and body mass index all decreased. They also reported decreased appetite. A previous year’s study by reputable sources yielded similar results.
2. Water boosts calorie burn.
According to some studies, drinking water can help you burn calories.
A 2014 study found that drinking 500 mL of cold or room temperature water increased energy expenditure in 12 people. They burned between 2 and 3% more calories than usual in the 90 minutes following the water consumption.
Water may also increase the body’s resting energy expenditure, or the number of calories burned while resting, for a short period. drinking cold water may increase the calorie-burning benefits of water because the body expends energy, or calories, heating the water for digestion.
3. Water aids in the removal of waste from the body.
When the body is dehydrated, it is unable to properly eliminate waste such as urine or feces. Water assists the kidneys in filtering toxins and waste while retaining essential nutrients and electrolytes. The kidneys retain fluid when the body is dehydrated.
Dehydration can also cause hard or lumpy stools, as well as constipation. Water softens or loosens hardened stools, which keeps waste moving. Water also aids the body’s recovery from digestive issues like diarrhea and indigestion.
When waste accumulates in the body, people may experience bloating, swelling, and fatigue. Bloating can cause a person’s waist to expand. Staying hydrated is an excellent way to avoid retaining waste, which can lead to weight gain.
4. Drinking water can help you consume fewer liquid calories overall.
Drinking soda, juice, or sweetened coffee or tea is an easy way to consume liquid calories. Most people also disregard the number of calories in sports drinks or alcoholic beverages.
Replacing even a few high-calorie drinks per day with water or other low-calorie beverages, such as herbal tea, may result in long-term weight loss.
Researchers from a 2012 study
Trusted Source discovered that switching two or more high-caloric beverages for non-caloric drinks every day for six months resulted in an average weight loss of 2 to 2.5 percent in a group of obese females.
Female participants in a 2015 study drank 250 mL of water after lunch every day while participating in a 24-week weight loss program. They lost 13.6 percent more weight than women in the same program who consumed the same amount of diet drinks after lunch.
The findings of a large-scale study
According to Trusted Source, men and women who swapped one serving of a sugar-sweetened beverage for water or a low-calorie drink every day for four years gained 0.49 kg less than a similar group who made no changes.
Adults who replaced at least one serving of fruit juice with water or a low-calorie drink gained 0.35 kg less than their counterparts, according to the same study.
5. Water aids in workouts
Exercise is an essential component of any weight loss plan.
Water aids in the proper movement of muscles, connective tissues, and joints. It also helps the lungs, heart, and other organs function properly as they increase activity during exercise. Being hydrated lowers the risk of things like muscle cramps and fatigue interfering with a good workout.
To avoid dehydration, drink water before, during, and after exercise. Having water on hand is critical, especially if exercising in hot, humid, or extremely sunny conditions.
How much water should you drink?
There is no universal recommendation for how much water to consume. Some people need more water than others, depending on a variety of factors such as:
• level of activity
• body mass index
• exposure to the sun
• health condition
Most health authorities recommend daily water intake ranges. The National Academy of Medicine (NAM) in the United States makes the following water intake recommendations:
• Adult women should drink 2,700 mL per day.
• Adult men should drink 3,700 mL per day.
Obtaining sufficient water
According to a 2013 study of data from the National Health and Nutrition Examination Survey 2005-2010, most adolescent males drink more water than the NAM recommends each day.
However, the findings revealed that many adults, particularly older adults, did not drink enough water to meet the NAM’s guidelines. 42.7 percent of males and 40.6 percent of females aged 20-50 did not meet NAM recommendations. 94.7 percent of males and 82.6 percent of females aged 71 and up did not meet the guidelines.
The following suggestions can help you drink more water:
• consuming one 8-ounce glass of water with each meal
• using a reusable water bottle to transport water
• consuming additional water while exercising or engaging in physical activity
• consuming more water when it is hot, humid, or sunny
• keeping a glass of water close to the bed
• consuming more soups and liquid-rich meals like curries, stews, and smoothies
• consuming water-rich fruits and vegetables, particularly berries, grapes, melons, tomatoes, celery, cucumbers, and lettuce