Weight plays a crucial role in a person’s health and self-esteem. Individuals who are overweight stand a greater risk of developing health complications such as high blood pressure, heart disease, diabetes, arthritis, high cholesterol, and stroke.
This is why every year, over 40 million Americans go on a diet, and approximately $33 billion is spent on weight-loss products. In a bid to find an effective way to lose weight, people try different products and workout routines. One method that’s catching on fast is drinking water weight loss. According to different studies, one of the most effective weight loss tools you can use is water. Sounds weird, right? How does drinking water help you lose weight?
From the studies, it was established that there is a connection between being hydrated and losing weight as water affects muscle function and digestion. However, research is still ongoing to ascertain the actual effect of drinking water weight loss.
So, can drinking water help you lose weight? Read on to find out some of the ways water affects your body and how much water drink weight loss can help you with your fitness goals.
How Does Drinking Water Help Weight Loss?
Water is essential for your body. For adults, water makes up to 60% of their bodies with crucial organs such as the brain, heart, and lungs comprised of over 70% water. As such, it plays a role in various critical functions in your body. Some of which can help you lose weight.
Note that this only works if you have clean drinking water. To learn about drinking water quality in the southwestern United States (particularly Arizona), click learn more.
1. How Does Drinking Water Help You Lose Weight? : Reduced Calorie Intake
Your daily calorie consumption plays a substantial role in how you gain or lose weight. If you want to lose weight, you must reduce your calorie intake. This is not just about reducing your meal servings but also being mindful of the liquids you take.
Sweetened drinks such as juice and sodas are high in sugars and will add to your calorie intake. Water is an excellent alternative to staying hydrated as it is calorie-free. In a study conducted in 2015 on female participants during a 24-week weight loss program, researchers sought to answer the question, ‘does drinking water help weight loss?’
They observed a weight loss of 13.6% more among the participants who drank 250 ml of water during lunch than those who consumed the same amount of diet beverages.
If you’re considering other options besides plain water, it’s important to be aware of their sugar content. For instance, when evaluating beverages like Vitamin Water, one might ask, How much sugar is in Vitamin Water?
2. Water Helps Suppress Your Appetite
Drinking water can help control the sensations of hunger. If you’re wondering how much water drink weight loss, take a glass of water every time you feel like reaching for a snack. This will make you feel full and thus reduce your appetite.
To help you reduce the amount of food you eat, your drinking weight loss program should involve a glass of water before every meal.
3. Exercise
Comprehensive weight loss programs include some form of exercise to help you shed excess weight. In this regard, it’s not about how drinking water can help you lose weight but rather how it facilitates your exercise regimen.
Fatigue, cramps, and muscle soreness are some of the side effects of exercising and can significantly affect the quality of your workouts. However, with proper hydration, the risk of developing such is reduced. This is because water plays a vital role in how joints, connective tissues, and muscles move.
You should drink water before your workout, have a bottle nearby as you exercise, and drink some more after your workout. This will help you exercise harder and longer while assisting with post-workout muscle recovery.
4. Drinking Water Helps Burn Calories
According to a study conducted in 2014 on how drinking water helps weight loss, it was observed that drinking water helps burn calories. There was an increase in energy expenditure among 12 participants who drank 500 ml of cold water and water at room temperature.
In the 90 minutes after drinking water, there was a 2-3 percent rise in the number of calories they burned. In addition, it was observed that cold water results in more calorie-burning as the body has to use more energy to heat it.
5. Water Helps Burn Fat
Losing weight typically involves burning fat. The body burns fat through a process called lipolysis, for which water is essential. In the first step of breaking down fat, hydrolysis, fat Is broken down by adding water. As such, your body cannot burn fat without water. Therefore, whether you are dieting or hitting the gym to shed off some pounds, ensure that you are well hydrated.
6. Waste Removal
Body waste can contribute a few pounds to your body weight, especially when the body is not able to remove waste. Water is important for the waste removal process as it helps the kidneys when toxins are being filtered. If the body is not well hydrated, the kidney will retain fluid.
Water also helps with softening and loosening hardened stool, thus preventing constipation. If this waste builds up in your body, it can result in bloating, which can increase your waistline by a few inches. Therefore, you should drink water regularly to avoid the buildup of waste in your body.
How Much Water You Need to Drink for Weight Loss
Most nutritionists recommend drinking eight eight-ounce glasses of water daily. However, the amount of water you should drink depends on several factors, such as:
- Age
- Body size
- Temperature
- Humidity
- Exposure to the Sun
- Health status
- Activity level
If your weight loss program involves a lot of exercising, you may need to drink more water to compensate for the hydration lost through sweating. Always take note of your hydration levels. The easiest and most effective way of doing this is by checking the color of your urine.
If your urine is dark, you are dehydrated. For a well-hydrated person, the urine should be clear or at least light yellow.
Conclusion
Can drinking water help you lose weight? Results from different studies indicate water aids weight loss efforts in different ways. Though the general rule of thumb is ensuring you’re well-hydrated, you can go a step further and develop a hydrating plan that complements your weight loss program.
Greetings, dear readers! I am Rohini. As a proud contributor to the Worthview blog, I am excited to bring you insights into the realms of fashion, beauty, and health. Let’s embark on this adventure together, where my words become a bridge between my world and yours. I look forward to our shared journey of discovery and connection.
