Does Drinking More Water Help You Lose Weight

Many studies support the idea that the drink is helpful for weight loss. Additionally, hydration is vital for several factors that influence weight loss, including digestion and muscle function.

However, the medical profession remains unsure how much of an influence water consumption has on weight loss.

In this article, learn six reasons why drinks can help a person cut down. We also check what proportion of water a person should drink every day.

6 Reasons why drinking water may help you lose weight

Researchers are not yet sure why drinking more water helps a person cut back, but many studies show some direct correlation between increased water intake and weight loss.

Below are six reasons why water can help you lose weight.

Water can be a natural suppressant

Water being poured from a jug into a glass.
Article: Does Drinking More Water Help You Lose Weight

When the stomach feels like it is full, it sends signals to the brain to avoid eating. Water can help require space in the stomach, resulting in a feeling of fullness and reducing hunger.

A person may also think that they are hungry once they are literally thirsty. Drinking a glass of water before eating something can help avoid unnecessary snacking.

In a 2014 study from a trusted source, 50 overweight women drank 500 milliliters (ml) of water half an hour before breakfast, lunch, and dinner, in addition to their usual water consumption, for 8 consecutive weeks.

Participants experienced a discount in weight, body fat, and body mass index. They also reported appetite suppression.

A study from the trusted source the previous year had yielded similar results.

Water increases calorie burn.

Some research indicates that drinks can help burn calories.

In a 2014 study from Trusted Source, 12 people who drank 500 ml of cold and warm water experienced an increase in energy expenditure.

They burned 2 to 3 percent more calories than usual in the 90 minutes after drinking the water.

Water can also temporarily increase the body’s energy expenditure at rest or the number of calories burned during rest.

Drinking cold water can further enhance the calorie-burning benefits of water, because the body expends energy, or calories, heating the water for digestion.

Water aids in the removal of waste from the body.

When the body is dehydrated, it cannot properly eliminate waste such as urine or stool.

The kidneys filter contaminants and waste with water while keeping important minerals and electrolytes and when hydrated it retains fluid.

Constipation and firm or lumpy faeces are both symptoms of dehydration. Water softens or loosens stubborn stool, which keeps waste moving.

Water also helps the body overcome digestive problems, such as diarrhea and indigestion.

When waste builds up inside the body, people can feel bloated, bloated, and tired. The swelling can add inches to a person’s waist.

Staying hydrated can be a great way to avoid retaining waste, which can add a few extra pounds.

Visit our dedicated nutrition hub for more science-based resources.

the drink can reduce the total intake of liquid calories

Person pouring water from tap into glass.
Water is a calorie-free alternative to energy drinks or juice.

It’s easy to pack on liquid calories by drinking sweetened sodas, juices, or coffee or tea.

Most people also ignore the percentage of calories they consume in sports drinks or alcoholic beverages.

Replacing even a couple of high-calorie drinks each day with water or other calorie-free beverages, such as herbal tea, can have long-term weight loss benefits.

According to the authors of a 2012 study published in Trusted Source, replacing two or more high-calorie drinks per day with non-caloric drinks for six months resulted in an average weight loss of between 2 and 0.5 percent in one sample of obese women.

In a 2015 Trusted Source study, participants drank 250 ml of water after lunch every day while attending a 24-week weight loss program. They lost 13.6 percent more weight than women on the same program who drank an equivalent volume of diet drinks after lunch.

The results of a large-scale study The reliable source showed that men and women who replaced a serving of a sugary drink with water or a low-calorie drink a day for 4 years gained 0.49 kilograms less (kg) than an identical group that had done without changes.

The same study found that adults who replaced a minimum of one serving of crushed fruit with water or a low-calorie drink gained 0.35 kg, but their counterparts.

Water is important to burn fat

Without water, the body cannot properly metabolize stored fats or carbohydrates.

The process of metabolizing fat is called lipolysis. The main step in this process is hydrolysis, which occurs when water molecules interact with triglycerides (fats) to produce glycerol and fatty acids.

Drinking enough water is necessary to burn fat, as well as stored fat.

Greater water intake resulted in increased lipolysis and fat loss in animal trials, according to a mini-review published in 2016.

Water is beneficial to workouts.

Exercise is one of the most crucial aspects of any weight-loss strategy.

Water aids in the appropriate movement of muscles, connective tissues, and joints. It also aids the effective functioning of the lungs, heart, and other organs as they increase activity during exercise.

Staying hydrated reduces the danger of things that get in the way of an honest workout, like muscle cramps and fatigue.

To avoid dehydration, drink plenty of water before, during, and after your workout.

It is important to have water on hand, especially if you exercise in hot, humid, or very sunny conditions.

How much water should you drink?

Senior woman pouring water from jug at family meal into glass for young child.
Article: Does Drinking More Water Help You Lose Weight

There is no standard recommendation to drink a lot of water. Some people need more or less water, counting on a variety of things, including:

  • activity level
  • age
  • body size
  • temperature
  • humidity
  • sun exposure
  • health status

Most health authorities recommend recommendations for daily water intake. The United States National Academy of Medicine (NAM) has issued the following water intake recommendations:

  • 2,700 mL/day for adult women
  • 3,700 mL/day for adult men

Get enough water

A 2013 study of the results of the 2005-2010 National Health and Nutrition Examination Survey found that most male adolescents drink more water than NAM recommends every day.

However, the results showed that many adults, especially older adults, did not drink enough water to meet the NAM guidelines.

From ages 20 to 50, 42.7 percent of men and 40.6 percent of women did not meet the NAM recommendations. of these 71 years or more, 94.7 percent of the men and 82.6 percent of the women did not comply with the rules.

The following tips can help you extend your water intake:

  • Drink a minimum of an 8-ounce glass of water with each meal.
  • bring water for a reusable bottle
  • Drink more water when exercising or during physical activity.
  • drink more water when it’s hot, humid, or sunny
  • keep water near your bed
  • eat more soups and foods rich in liquids, such as curries, stews, and smoothies
  • eating fruits and vegetables that are high in water content, especially berries, grapes, melons, tomatoes, celery, cucumbers, and lettuce

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