Many studies support the theory that drinking water is good for weight loss. In addition, hydration is essential for many factors that affect weight loss, including digestion and muscle function. However, the medical community is still unsure about the impact of water intake on weight loss. In this article, you will find six reasons why drinking water can help a person lose weight. We also look at how much water a person should be drinking each day.
Six Reasons Why Drinking Water Can Help You Lose Weight
Researchers still don’t know why drinking more water helps a person lose weight, but many studies show a positive correlation between increased water intake and weight loss.
Below are six reasons why water can help you lose weight.
1. Water is a natural appetite suppressant.
When the stomach feels full, it sends a signal to the brain to stop eating. Water can help take up space in the stomach, making you feel full and reducing hunger.
A person may also think they are hungry when they are actually thirsty. Drinking a glass of water before you eat anything can help prevent unnecessary snacking.
In a 2014 study, 50 overweight women drank 500 milliliters (mL) of water 30 minutes before breakfast, lunch, and dinner, in addition to their regular water intake, for 8 consecutive weeks. Participants experienced a decrease in body weight, body fat, and body mass index. They also reported appetite suppression.
2. Water Increases Calorie Burning
Some research shows that drinking water helps burn calories. In a 2014 study, 12 people who drank 500 ml of cold water and room temperature water experienced an increase in energy expenditure.
They burned 2-3% more calories than usual within 90 minutes of drinking water. Water can also temporarily increase the body’s resting energy expenditure, i.e. the number of calories burned at rest. Drinking cold water can further increase water’s calorie-burning efficiency because the body expends energy or calories heating water to digest it.
3. Water helps eliminate waste from the body
When the body is dehydrated, it cannot properly excrete waste products in the form of urine or feces. Water helps the kidneys filter out toxins and waste while the body retains essential nutrients and electrolytes. When the body is dehydrated, the kidneys retain fluid. Dehydration can also lead to hard or lumpy stools and constipation.
Water allows waste to flow, softening or loosening hard stools. Water also helps the body recover from digestive issues such as diarrhea and indigestion. When waste builds up in the body, people may feel bloated, bloated, and tired. Bloating can add a few centimeters to a person’s height. Staying hydrated is a good way to avoid waste buildup that can add a few extra pounds.
4. Drinking water can reduce your total liquid calorie intake.
Water is a non-calorie alternative to energy drinks or fruit juices. It’s easy to fill up on liquid calories by drinking soda, fruit juice, or sweetened coffee or tea.
Most people are also unaware of the number of calories they consume in sports drinks or alcoholic beverages. Replacing even a few high-calorie drinks each day with water or other zero-calorie drinks like herbal teas can have long-term weight loss benefits.
The authors of a 2012 study found that replacing at least two high-calorie drinks with low-calorie drinks every day for 6 months led to an average weight loss of 2 to 2.5% in a group of obese women. In a 2015 study, participants drank 250 ml of water every day after lunch while following a 24-week weight loss program. They lost 13.6% more weight than women in the same program who drank the same amount of diet drinks after dinner.
5. Water is essential for burning fat.
Without water, the body cannot properly absorb stored fats or carbohydrates. The process of fat metabolism is called lipolysis. The first step in this process is hydrolysis, which occurs when water molecules react with triglycerides (fats) to form glycerol and fatty acids. Drinking enough water is essential for burning fat from food and drinks, as well as for burning stored fat. A 2016 mini review found that increasing water intake leads to increased lipolysis and fat loss in animal studies.
6. Water makes your workout easier
One of the most important parts of any weight loss plan is exercise. Water helps muscles, connective tissues and joints move properly. It also helps the lungs, heart, and other organs work efficiently as they increase their activity during exercise. Hydration reduces the risk of problems that can prevent a good workout, such as muscle cramps and fatigue. Always drink water before, during and after your workout to stay hydrated. It is extremely important to have water on hand, especially if you are exercising in hot, humid or very sunny weather.
How much water should you drink?
The recommended water intake is related to factors such as age and health status.
There are no standard guidelines for how much water to drink. Some people need more or less water, depending on a variety of factors, including:
activity level
age
body size
temperature
humidity
sun exposure
health status
Most health authorities suggest ranges for daily water intake:
2700 ml/day for adult women
3700 ml/day for adult men
Tips for increasing your water intake:
drink at least one glass of water with every meal
carry water in a reusable bottle
drinking more water during exercise or physical activity
drink more water when it’s hot, humid, or very sunny
keep a glass of water by the bed
eat more soups and high-liquid meals
Eat fruits and vegetables that are high in water content, including berries, grapes, melons, watermelons, tomatoes, celery, cucumbers, and lettuce.
Sources
Drewnowski, A., Rehm, K.D., & Constant, F. (2013, November 12). US adult water and beverage consumption: a cross-sectional study using data from NHANES 2005–2010. BMC Public Health, 13(1), 1.068
Girona, M., Grasser, E.K., Dulloo, A.G., and Montani, J.P. (2014, June). Cardiovascular and metabolic responses to drinking tap water in young adults: does water temperature matter? Acta Physiologica, 211(2), 358-370.
Majd, A., Taylor, M.A., Delaware, A., Malekzadeh, R., McDonald, I.A., and Farschi, H.R. (2015, December 1). Effect on weight loss in adults of replacing diet drinks with water during a hypoenergy diet: a randomized 24-week clinical trial. American Journal of Clinical Nutrition, 102(6), 1305–1312.
Pan, A., Malik, V.S., Hao, T., Willett, V.K., Mozaffarian, D., and Hu, F.B. (2014, April 1). Changes in water and beverage intake and long-term changes in weight: results from three prospective cohort studies. International Journal of Obesity, 37(10), 1.378–1.385.
Tate, D.F., Turner-McGreevy, G., Lyons, E., Stevens, J., Erickson, C., Polzin, C., … Popkin, B. (2012, Feb. 1). Replacing high-calorie drinks with water or diet drinks for weight loss in adults: Key findings from the Choose Healthy Options Consciously Every Day (CHOICE) randomized clinical trial. American Journal of Clinical Nutrition, 95(3), 555–563.
* PRESSE SANTÉ strives to communicate health knowledge in a language that is accessible to all. IN NO EVENT can the information provided be a substitute for the opinion of a healthcare professional.