“How much water should i drink to lose weight?” is a frequently asked question that people ask when starting a weight loss plan or going on a diet.For a long time now, dieticians and fitness experts have recommended drinking lots of water to help with weight loss.
As human beings, staying hydrated is vital to our health and wellbeing. A surprising number of our body’s vital functions, including those of the heart, brain, and muscles, are performed by water. Water makes up about 60% of the adult human body. Even though most of us are aware that drinking enough water affects our entire health and vitality, many of us still fail to consume the recommended amount.
Why it is important to stay hydrated
You can reap the benefits of drinking enough water in virtually every part of your body. Our bodies need water for hydration, carrying nutrients, and maintaining our muscles and joints. In addition, water balances sodium levels and potassium levels in our bodies. Water also helps eliminate toxins, regulate blood sugar, and maintain the body’s core temperature.
Aside from staying hydrated, drinking enough water can help you shed pounds if that’s your goal. If you drink water before each meal, you will feel fuller and consume fewer calories. We can also stay focused and energized with the help of water. It’s good for our mood, memory, and overall brain power.
Last but not least, you can improve your skin’s appearance and feel by keeping it adequately hydrated. Dehydration can cause wrinkles, fine lines, and puffiness, so drinking water helps to decrease those effects. Likewise, drinking enough water can help you maintain a clear and radiant complexion since it rids the body of toxins.
What Can You Do To Stay Hydrated All Day?
The amount of water a person should consume per day varies according to various guidelines. However, a good rule of thumb that works for most of us is to drink about half your body weight in ounces per day. For example, an average 140-pound person should drink 70 ounces of water daily. So, for those of you with a go-to reusable water bottle, you can calculate how much you need each day and divide that by how many ounces are in your bottle, which will tell you how often you should refill it.
When exercising vigorously or for prolonged periods, you might need to increase this amount. Hydrate before, during, and after your workout. Add 8-10 ounces per 30 minutes of exercise.
How Much Water Should I Drink to Lose Weight?
A study published in the Obesity journal in 2015 suggests that you can put a number to the correlation between water and weight loss. The study, supported by the Royal College of General Practitioners and the European Hydration Institute investigated whether drinking water before meals helps with weight loss for adults with obesity. The results were positive, and it is the research team’s belief that not just people with BMI issues, but everyone can keep their weight in check by drinking more water.
According to the study which was also reported in TIME magazine online, drinking 500 ml (or about 16 oz) of water before every meal for twelve weeks can help you shed as much as 4.3 kg or 9 pounds in that time period.
There are very few lifestyle changes involved, and you can keep your usual activity levels the same. Following this simple regime can help you lose as much weight as if you were following a Weight Watchers program for twelve weeks.
The study was carried out with the participation of 84 obese adults. The entire group was given some general advice on weight loss before they started the program. Half of the group was then told to drink half a liter of water before every meal.
The other half was told to imagine that their stomachs were full before sitting down to each meal. Both groups were then monitored, and their weight losses measured after 12 weeks. The results showed that the kind of mental control many weight loss programs urge is simply not enough to keep you from eating less. Drinking water is sufficient for the purpose.
How Does Water Help with Weight Loss?
The reasons for water being recommended before meals are obvious. Water can fill you up, so during your meal, you reach for less of your favorite carbohydrates. The recommended interval between the time you drink water and the time you eat is 30 minutes. In other words, drink 500 ml of water half an hour before every meal, and you can expect to lose as much as 4 kg without undue stress.
Of course, you can’t depend on water alone to make all the difference. You have to follow a smart low-calorie diet for your needs. Water being very low in calorie, you can drink as much of it as you want throughout the day. Water will keep you satiated, so you tend to reach less for those high-calorie snacks.
Does Drinking Water Help Me Lose Weight If I Exercise or Don’t?
If you follow the recommendation of the researchers, you will find yourself drinking about a liter and a half to two liters of water before meals each day. But that should not be your only water intake, especially if you also do muscle-building. In order for fat to successfully convert to muscle, you should drink as much as 16 ounces of water for every pound of body weight that you lose during workouts.
The International Sports Sciences Association (ISSA) recommends that we drink between 8 and 12 glasses of water per day. When enough water is stored in the muscles, it can allow the muscles to keep their nitrogen levels in the optimal balance. This, in turn, will help you grow muscles more easily.
If you are not active, the ISSA recommends you should drink half an ounce of water for every pound of your body weight. For instance, if you weigh 160 pounds and are trying to maintain your weight, you should drink ten eight-ounce glasses of water per day.
Drinking More Water: Tips and Tricks
Always keep a reusable water bottle with you! Waiting in line at the bank? Drink some water. Are you waiting for the bus? Bring some water with you. As long as you already have the bottle, you’re more likely to find more occasions to drink it.
You can spice up your water by adding a little flavor! Fresh cucumbers, berries like strawberries and raspberries, or citrus fruits like lemon and lime are all good options. The vitamin C in lemons is also known to boost immunity and promote skin and joint health because it helps collagen synthesis, so it’s a double bonus! You will love finding something that suits your taste!
Most of us forget to drink water during the day. For easier hydration, set yourself a water schedule. For example, you could consume water in a specific way every hour, such as when you wake up, at breakfast, lunch, and dinner; or it might be a glass of water before bed every night. Determine what you are most comfortable with and follow it.
Water is good to drink when you’re hungry. Unfortunately, hunger and thirst are often confused. So if you’re feeling hungry between meals, reach for water instead!
You can increase your water intake through foods like apples, cantaloupes, watermelons, oranges, chicken noodle soup, carrots, cherry tomatoes, etc.
The body depends on water to function. Therefore, maintaining a healthy level of hydration can make all the difference in your health and wellbeing. You can benefit from drinking more water by starting today and help your body run more smoothly, support its natural processes, and stay healthy!
Following these recommendations, along with good sleep patterns, a tailored and sustainable diet and adequate exercise can take you towards the ideal weight you want to achieve.