When my friend Sara asked me “how much water should i be drinking to lose weight?”, it took me 5 days of research to give my best advice and recommendations.
Drinking water has been shown in numerous studies to help people lose weight. Another important aspect in weight loss is staying hydrated, which helps with digestion and muscular function.
Before answering the question of this article, let’s find out:
Table of Contents
How Much Of Your Body Is Water?
About 60% of an adult’s body is water. As per H.H. Mitchell’s research published in the Journal of Biochemical Chemistry 158, brain and heart contain 73% water, whereas the lungs have 83% water. Water makes up 64 percent of the skin, 79 percent of the muscles and kidneys, and 31 percent of the bones.
Can You Lose Weight By Drinking Water?
Yes, a lot of research have proven that, you can lose weight by drinking water because water is:
1. A good appetite suppressant
In order to stop overeating, the stomach sends signals to the brain when it detects that it is already full. Drinking water can help fill up the stomach, lowering hunger and giving you a feeling of fullness.
The opposite of being hungry is being thirsty, and vice versa. To avoid overeating, drink a glass of water before you reach for a food.
Overweight females in a 2014 study were given 500 mL of water 30 minutes before each meal for eight weeks in addition to their regular water intake.
The participants’ body weight, body fat, and BMI all decreased as a result of the program
2. The right liquid Calorie Reducer For Your Body
Drinking soda, juice, or sweetened coffee or tea quickly adds up to a lot of liquid calories.
Additionally, many individuals fail to take into account the number of calories in alcoholic or sports drinks.
Replace even a few caloric drinks with water or other low-calorie options like herbal tea on a daily basis to see results.
In a study of obese females conducted in 2012, researchers discovered that switching from caloric to non-caloric drinks twice a day for six months resulted in an average weight loss of 2 to 2.5 percent.
During the course of a 24-week weight loss program, female participants drank 250 mL of water after each meal, according to a study conducted in 2015. When compared to women on the same program who drank the same volume of diet beverages after lunch, they lost 13.6% more weight, according to the results.
In a four-year study, participants who swapped one sugar-sweetened beverage serving for water or a low-calorie beverage each day lost 0.49 kilograms (kg) less than those who didn’t make any modifications.
3. The liquid you need to burn fat
Water is essential for healthy fat or carbohydrate metabolism in the body.
Lipolysis is the term used to describe the process of metabolizing fatty acids. When water molecules interact with triglycerides (fats), glycerol and fatty acids are formed as the first byproducts.
Getting enough water is critical for fat loss, both from food and drink and from body fat storage.
4. The right means to remove waste from your body
A dehydrated body has trouble properly eliminating waste products such as urine and feces.
As the kidneys filter pollutants and waste, water helps the organ maintain minerals and electrolytes that it needs for proper functioning. As a person becomes more dehydrated, their kidneys become more effective at retaining fluid.
Constipation and firm or lumpy feces are both symptoms of dehydration. Water softens or loosens stubborn feces, allowing them to pass through the system more easily.
Dehydration can lead to an accumulation of wastes and chemicals in the body, as well as an accumulation of muscle proteins in the kidneys (myoglobin). All of these items have the potential to be harmful to one’s kidneys.
People who accumulate waste in their bodies may experience bloating, swollenness, and exhaustion. Bloating can increase the size of a person’s waist by several centimeters.
Staying hydrated will help you lose weight by preventing you from retaining waste.
5. The right element to ease workout
It goes without saying that exercise is an essential part of any weight loss program.
Fluids such as water aid in the proper movement of muscles and connective tissues, as well as joints. It also aids the heart, lungs, and other organs in working efficiently during exercise as activity increases.
Hydration lowers the chance of things like muscular cramps and weariness getting in the way of a good workout.
To make your workout an easy process to lose wait, drink plenty of water before, during, and after your workout.
If you’re exercising in hot, humid, or particularly sunny weather, you’ll want to keep a bottle of water close at hand.
How To Lose Weight With Drinking Water?
Drinking water in the following 3 ways will help you lose weight easily:
1. When you’re hungry
Feeling thirsty might be mistaken for hunger quite a lot of the time. This normally happens a few hours or so after a meal when you’re still hungry. If you find yourself becoming hungry a lot, you might want to try drinking some water instead. It will aid in reducing the number of times you reach for a snack or feel hungry. The signs of hunger can be misinterpreted if you’re dehydrated.
2. Following a workout
If you drink water prior to doing exercise, you’ll be more energized and well-hydrated. Rehydrating with water after your workout will help you replace the fluids you lost via sweat. Drinking water before and after an exercise can help you stay hydrated and avoid dehydration.
4. Prior to meal
When it comes to preventing overeating, this is a sure bet. To begin, plan your meals ahead of time. Make a habit of eating at the same time every day to help your circadian rhythm stay on track. Drink a glass of water 30 minutes before each meal as a next step. You won’t overeat because of it. Controlling caloric intake is an added benefit, as it makes it easier to shed pounds. Aside from that, try to avoid drinking water right before or right after a meal.
How Much Water Should I Be Drinking To Lose Weight?
There isn’t a set amount of water that should be consumed every day. People’s water needs vary depending on a range of characteristics, such as:
- the size of your body
- the level of activity
- exposure to the sun
- condition of health
Many health organizations advise people to consume two liters of water (eight 8-ounce glasses) each day.
The amount of water required for any given task is entirely dependent on the person performing the task.
People who exercise frequently or sweat a lot may require more water than individuals who are less active.
Elderly adults and women who are breastfeeding should keep a closer eye on their water intake.
Remember that many foods and beverages, like coffee, tea, meat, fish, and milk, as well as especially fruits and vegetables, include water.
Always drink water when you’re thirsty as a general rule of thumb, and drink just enough to quench your thirst.
You may be mildly dehydrated if you have a headache, low mood, frequent hunger, or difficulty concentrating. Increasing your water intake may be an effective remedy for this problem.
A daily water intake of between two and two and a half liters should suffice to aid in weight loss, according to research.
Here are the recommended amounts of water to drink in various measurements:
Literal units: 1 and 2.
4–8 glasses (8 oz each)
This, however, is only a broad rule of thumb. Depending on the individual, less or more may be required.
It’s also not a good idea to drink a lot of water because that could lead to water poisoning. During water drinking contests, this has even resulted in deaths in severe situations.