Drinking water has always been linked to weight loss for a long time. About 60 % of your body is water content, meaning that this liquid plays an important role in almost every bodily function. Many studies suggest that drinking more water may not only help you to lose weight but also helps you to maintain it. Many people increase their water intake when following a weight loss diet. Studies also claim that remaining hydrated also increases the efficiency of your body to perform various tasks. Below given are some points which prove that yes drinking more water can help you to lose weight.
It helps to remove waste and toxins from the body
Keeping yourself hydrated helps to smoothen the movement of feces and easily removes waste. Water helps the kidneys in the filtration of waste and toxins and makes sure that the organs retain the nutrients and electrolytes. Dehydration can cause the kidneys to retain fluid and makes the movement of waste difficult which can cause constipation and bloating. The build-up of water in some people can make them tired and swollen from the stomach area. This can add to water weight and makes you weight more. Keeping yourself hydrated is necessary to avoid water retention and helps you to reduce that water weight.
It boosts your metabolism
Drinking water can stimulate your metabolism and increases the number of calories you burn. This happens because the body has to work to burn those calories every time you eat or drink something. Water is also said to increase the energy expenditure when the body is at rest i.e. you burn more calories while resting. Coldwater can also add some additional benefits as the body first have to generate heat for the digestion of water. Many studies suggest that drinking cold water stimulates heat production in the body that increases metabolism.
It helps to suppress hunger
Water can significantly reduce hunger and leads to a feeling of fullness. It can help you to eat less by signaling the brain to stop eating as water takes up some space and helps you to eat less. The feeling of satiation or fullness is experienced as the stomach signals the brain to stop eating. Most of the time when you feel hungry it can be out of thirst as even mild dehydration can be mistaken for hunger by the brain. Hence drinking a glass of water before reaching out for unnecessary snacking can be beneficial to avoid those extra calories. It is advisable to drink a glass of water an hour before every meal to avoid over-eating. Many studies suggest that daily consumption of water before meals helped in the reduction of body weight and body fat.
It helps you to workout effectively
Workout is an essential component of weight loss and helps to maintain your energy levels. Water helps your muscles and joints to move correctly, it also ensures that organs like heart and lungs work effectively during your workout. It dissolves sodium, potassium, and magnesium and distributes them in the body. While working out we lose water and body salts in the form of sweat which can cause dehydration. Dehydration can cause fatigue and muscle cramps. What’s more, the fluid also maintains the body temperature and prevents you from heat exhaustion. Therefore keeping yourself hydrated before and throughout the workout is necessary to perform an effective workout.
Helps to reduce total liquid calorie intake
Water contains no calories which makes it a great alternative for high-calorie drinks like soda, canned juice, alcoholic drinks, and sports beverages. Replacing even some high-calorie drinks every day with water or green tea can help you to lose weight and maintain it. Avoiding high-calorie drinks also helps you to avoid snacks like muffins and other high-calorie snacks. It shows better effects in the long term as the body starts to have a calorie deficit and results in weight loss. Diet soda is also a good alternative for people who are unable to restrict their soda intake as it amounts to very few calories and helps you to lose weight gradually.
Helps to keep you energized
Drinking more water helps you to work more effectively and efficiently. It helps in physical work like exercise as well as mental work like your office work. It helps you to stay awake after a meal and keeps you attentive. Dehydration can lower your performance and makes you feel more tired and lazy. Water is also responsible for the transportation of oxygen and nutrients. By keeping yourself hydrated you also keep your muscles and body healthy and fit which makes water an essential energizing ingredient.
How Much Water You Should Drink
There are many factors on which water requirement depends. Every individual has a different water requirement. It depends on factors like your age, weight, how active you are and many more. People with special conditions like kidney disease, heart problems, old age, or a breastfeeding mother should monitor their water intake.
It also depends upon the weather, for instance, if you are outside on a hot summer day then you will require more fluid intake. The same goes for an illness due to which you have to urinate frequently or causes you to throw up. It is necessary to remember that staying hydrated includes all other sources like intake of fruits and vegetables with high water content, tea, coffee, and juice.
Recommended intake of fluid according to your age
Average water intake for children and adults is given however, there is no exact amount of intake recommended. It is to be noted that recommendations are given for your total liquid intake and not just for water intake.
For adults aged 18 to 30 years, the requirement is mostly around 3.5 liters for men and 2.5 liters for women. The requirement can be low depending upon the climate and the body mass index.
For older people, it is more important as they are prone to dehydration as well as over-hydration. Older people suffering from kidney problems or other problems should also monitor their intake. Some studies suggest similar water intake as adults. However, it depends on the individual only. Many benefits can be seen for elderly people like less constipation and reduce the risk of bladder cancer in men.
How to Ensure Enough Water Intake
Many teenagers as well as older people do not meet their daily liquid intake targets. Below given are some simple ways to remember about keeping yourself hydrated. Adding some extra ricks and fun rules can help you to improve your routine and makes it easier for you to add water in your day to day life.
- Drink a glass of water before every meal
It will not only help you to lose weight but it will also help you to get habitual to drinking water. This habit will be useful for you in the long run as it will remind you to carry your bottle while going out and it will keep you hydrated. Once you get used to this habit it will not require any effort as you will remember it automatically.
- Use an App to Track your Intake
Use the technology to help you reach your water goal daily. There are many free apps available that help you to not only track your intake but also help you to remind to drink water. It allows you to add a reminder every other hour or at your convenience. The app keeps the activity fun and proves to be effective as well.
- Make Flavor-Infused water
Add a little bit of your favorite flavor to your pitcher to enjoy the goodness of fresh fruit, vegetable or even herbs. Add a few slices of fruits like strawberries, kiwi, or grapefruit. Vegetables like cucumber and ginger or herbs like mint and lavender add to the taste. The flavor-infused water also provides you with the benefits of added ingredients and makes it easier for you to drink water.
- Eat Water-Based Fruits
Many fruits and vegetables are rich in water content. Foods like cucumber, watermelon, tomatoes, broccoli, oranges, zucchini and many more contain around 90 % of water. Adding these foods to your diet helps you to stay hydrated and reduces the intake of water as they have high water content. Aim to buy these foods when going for grocery shopping and cook meals that require these ingredients.