Water Consumption And Weight Loss
The human body is made up of about 60% water, so the importance of water consumption on a daily basis is a well-known fact to most of us. On the other hand, the amount of water each one of us needs depends on many factors and will vary from person to person.
How Much Water Should I Be Consuming?
For healthy adults, it is generally recommended that women drink 2.7 litres (11.5 cups) of water a day, while for men it is recommended they drink 3.7 litres (15.5 cups) of water a day.
It is important to note, however, that this recommendation includes fluids from water and also beverages such as juices, teas and from water from foods, as we get an average of 20% of our water intake from the foods we consume – so in order to prevent dehydration, we need to ensure we are getting plenty of water from both, food and drink, on a daily basis.
The amount of water we need can also depend on the following:
- Where we live
- Our current diet
- Our environment
- How active we are
- The season
- Our current health
How Can Water Consumption Promote Weight Loss?
Water Is Needed To Burn Fat
The body cannot properly metabolise stored fat or carbohydrates without water, meaning drinking enough water is essential for burning off fat from foods and drinks, as well as stored fat.
Water Is A Natural Appetite Suppressant
When our stomach is full, it sends a signal to our brain to stop eating, but by drinking water, we are taking up space in our stomach, which leads to the feeling of fullness and reduced hunger. It is also possible for a person to think they are hungry when they are actually, just thirsty – so it is a good idea to drink some water when we feel peckish to avoid unnecessary snacking.
Water Helps To Remove Waste From The Body
When the human body becomes dehydrated, it cannot correctly remove toxins and waste, as water is needed to help the kidneys filter them out while retaining essential nutrients and electrolytes. When the body is dehydrated, the kidneys retain fluid – so by staying hydrated, we can avoid retaining waste, which can add a few extra pounds.
Water Reduces Overall Liquid Calorie Intake
A very easy way to accumulate liquid calories is by drinking fizzy drinks, juices or tea and coffee with sugars. Replacing even a few high-calorie drinks every day with a glass of water or other no-calorie drinks, such as herbal teas, can help with long-term weight loss benefits.
Water Can Help With Workouts
One of the most important components of any weight loss journey is working out. Water can help muscles, connective tissues and joints to move correctly, while also helping the lungs, heart and other organs to work successfully as they ramp up activity during a workout.
Ensuring you are hydrated can reduce your risk of muscle cramps and fatigue, so it is important to drink water before, during and after your workouts to avoid dehydration.
Water Can Burn More Calories
There have been a number of studies that show drinking water can help you burn more calories. In 2014, a study with 12 people who drank 500ml of cold and room temperature water saw an increase in energy expenditure. These participants burned between 2% and 3% more calories than they normally would in an hour and a half after drinking the water
How To Drink More Water
If you are someone who struggles with getting enough water and liquids in your diet, here are some easy tips on how to up your water intake;
- Drink at least one glass of water with each meal
- Carry water in a reusable water bottle around with you
- Drink extra water when exercising or during physical activity
- Sip on some water throughout the day when it is warm, humid, or very sunny
- Keep a fresh glass of water beside your bed
- Eat more soups and liquid-rich meals, such as curries, stews, and smoothies
- Eat more fruits and vegetables with high water contents, such as berries, grapes, melons, tomatoes, celery, cucumbers, and lettuce