We all know drinking water is extremely important. It helps maintain your body’s fluid levels and provides cushion to your joints, keeps your mouth as well as eyes moist and aids in getting rid of waste. More importantly, it helps regulate our body temperature. We know how important it is but we haven’t really decoded how it helps in weight loss. After all, there is a reason why wellness consultants all across the globe are emphasizing on more consumption of water to help their clients achieve weight loss goals.
According to a recent report published in the American Journal of Clinical Nutrition, when you are dehydrated during workouts, it directly impacts your weight loss goals. Moreover, that is exactly the point where your performance dips. So it is important that you drink enough water every day and especially double the amount before hitting the gym.
Because water is an appetite suppressant, drinking it before meals can make you feel fuller, therefore reducing the amount of food you eat. Health resource website WebMD states that drinking water before meals results in an average reduction in intake of 75 calories per meal. Drinking water before just one meal per day would cause you to ingest 27,000 fewer calories per year. Do the math: You’d lose about eight pounds per year just from drinking water! Now imagine if you drank it before each meal.
Instead of drinking soda, alcoholic beverages, smoothies, or other high-calorie drinks, grab a glass or bottle of water. Swapping in a zero-calorie beverage for high-calorie alternatives can spare you hundreds of calories per day, further aiding in weight loss.
Because drinking water helps prevent muscle cramps and keeps your joints lubricated, you can work out longer and harder. Just another way that proper hydration helps you lose weight.
Water is known for being tasteless and therefore it has a low popularity of satisfying taste buds. However, there are healthy alternatives to add some flavor to good, old-fashioned H2O. Wilhelm advises dieters to steer clear of fake sugars which are becoming popular as a zero calorie sweetener. “These compounds trigger the part of the brain that responds to sugar so we see clearly in research that people consuming these products don’t lose weight, and in fact, tend to gain weight,” she said.
Wilhelm uses an effervescent electrolyte power that tastes just like raspberry lemonade as her flavored water drink of choice because of its dual power. The minerals found in this flavored water can build bone density and overall improve the taste of plain water. “If someone is trying to cut down their soda intake, mineral water that is naturally flavored would be a great substitute,” she said.
Aside from consuming fruits, hot and cold soups can help boost your water consumption.
“Incorporate chilled soups such as melon soups, gazpacho as well as hot soups including vegetable, broths, minestrone, lentil and more,” says Stacy Goldberg, MPH, RN, BSN and CEO Founder of Savorfull. “Aim for low sodium soups!”
An alternative to consuming soup through biting veggies is to have pureed soups that blend all the ingredients together. Take cooked vegetables, put them in a blender with the broth and you have pureed soup.
Getting bored of drinking plain old water? There are ways you can spice it up, that too healthily. Add lemon, mint, cucumber and you have a detox water ready for the day.
All these habits and lifestyle changes will let you lose some extra weight which you are carring around.
How Much Water Should You Drink?
Many health authorities recommend drinking eight, 8-oz glasses of water (about 2 liters) per day.
However, this number is completely random. As with so many things, water requirements depend entirely on the individual .
For example, people who sweat a lot or exercise regularly may need more water than those who are not very active.
Older people and breast-feeding mothers also need to monitor their water intake more closely.
Keep in mind that you also get water from many foods and beverages, such as coffee, tea, meat, fish, milk, and especially fruits and vegetables.
As a good rule of thumb, you should always drink water when you’re thirsty, and drink enough to quench your thirst.
If you find you have a headache, are in a bad mood, are constantly hungry or have trouble concentrating, then you may suffer from mild dehydration. Drinking more water may help fix this.
Based on the studies, drinking 1-2 liters of water per day should be sufficient to help with weight loss.
Here’s how much water you should drink, in different measurements:
Glasses (8-oz): 4–8.
However, this is just a general guideline. Some people may need less, while others may need a lot more.
Also, it is not recommended to drink too much water either, as it may cause water toxicity. This has even caused death in extreme cases, such as during water drinking contests.
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This article is not intended to take the place of a competent nutritionist or doctor. It is solely intended to educate people on the vital and perhaps underestimated importance of this nutritional element.
The information in this site is presented for educational purposes only. It is not intended to diagnose or prescribe.
In the event the reader uses the information for his own health, he is in fact prescribing for himself, which is his own constitutional right, and for which the author assumes no responsibility.
If you suffer from a medical condition, consult your doctor. If you have questions as to the application of this information to your own health, you are advised to consult a qualified health professional.