Can Drinking Water Help You Lose Weight?-You’ve probably heard it your entire life: water is one of the foundations of good health. And this is certainly true. On a deeper level, sufficient hydration keeps your brain active, your cells functioning normally, and your workout performance at its peak.
You’re also aware of the consequences of dehydration, such as brain fog, feeling weary and/or dizzy, and foul-smelling, discolored urine, to mention a few. But there’s another advantage to drinking water that you might not expect: weight loss.
Dietitians often encourage drinking water as one of the key elements of a good weight-maintenance lifestyle. However, the effective method isn’t simply “water in, fat out.” There’s a lot more to it than that.
“Water is frequently given to individuals attempting weight reduction since there is a perception that water may “fill you up,” leading to eating less frequently or in smaller portions at mealtime,” explains Kelly Jones, M.S., R.D. So, the reasoning goes, because you’re drinking more water, you’ll be less tempted to snack and will be able to better regulate your appetite.
Furthermore, when you stay hydrated and eat meals with high water content, you are more likely to have greater hydration overall throughout the day, which will help you control your weight.
“Poor hydration might mean that your body continues to seek out fluid through the things you consume, which is why some individuals feel as if they eat less when they take water before or at the same time as they eat.”
Consider water to be a weight-loss maintenance strategy rather than a miracle cure.
Sip water often throughout the day to avoid feeling thirsty, which is an indication that you are already dehydrated.
By doing this, you may be able to better control your appetite throughout the day.
Along with eating balanced meals and snacks, Jones adds that drinking enough water will help you learn to recognize your hunger and fullness cues, which will eventually help your body attain its ideal weight.
Can water help you lose weight when trying to be in shape, though, outside of weight management?
Is it possible to lose weight by drinking water?
As the saying goes, “If you think you’re thirsty, you could actually be hungry.” This statement is only half correct.
Short-term hunger suppression may be aided by drinking water, but long-term results may not be as favorable.
It doesn’t persist for very long, according to Jones, even if the amount of food and beverages you consume exerts pressure on the nerve cells in your digestive tract and may cause them to send signals to your brain that you may be full.
While consuming enough protein, fat, and fiber will help you feel satisfied, drinking a lot of water alone won’t make you feel full.
If not, she explains, you can have acute discomfort later in the day as the water exits your stomach.
In addition, drinking water increases your resting energy expenditure (REE), or the calories your body burns while at rest, by as much as 30% in just 20 minutes, according to Dr. Linda Anegawa, M.D., PlushCare’s medical director and a double board-certified physician in internal medicine and obesity medicine.
According to her, “REE is very individualistic and is thought to be a key contributing element to weight management.”
So, in conclusion, water can temporarily fill you up, but only temporarily. Numerous additional advantages of drinking plenty of water, in addition to weight reduction, are also possible.
Through urine and perspiration, proper hydration eliminates waste from the body, controls body temperature, and protects bodily tissues.
How much water should you drink every day to lose weight?
Hydration is important for sustaining biological functions like circulation and energy generation since your body is 60 percent water.
According to Dr. Anegawa, everyone should aim to consume six to eight 8-ounce glasses of water each day.
You probably need to drink much more if you exercise regularly or live in a hot climate. According to Jones, in addition to your basic needs, specialists advise that you consume 16 to 24 ounces of fluid starting three hours before activity, up to 1 liter per hour while exercising, and between 13 and 27 ounces per hour depending on the circumstances of your workout.
You should replenish any lost fluids after your workout. You may determine this need by weighing yourself before and after your exercise session.
“Drink an additional 16 to 20 ounces of fluid over and beyond what you normally require for every pound you lose while exercising.
Thirst is not a reliable predictor of one’s fluid and hydration demands, “Jones said.
In addition, if you consume a lot of caffeine throughout the day, increase your water consumption.
Anegawa adds that caffeinated drinks including coffee, tea, and others might cause dehydration.
The color of your urine, which should be a very pale yellow, will let you know if you are drinking enough, she advises.
Signs that you’re not getting enough sleep include constipation, dry mouth, exhaustion, headaches, lightheadedness, and a rapid heart rate but low blood pressure.
Is it okay to drink too much water?
According to Maggie Michalczyk, M.S., R.D., “When you drink more water than your kidneys can eliminate in your urine, this might cause too much water to pool in your bloodstream and an imbalance of fluids.”
Women are more likely than males to drink too much water.
Men can still overhydrate, though. Although it’s unusual, drinking too much weather can be fatal.
According to Jones, excessive fluid intake happens when the body has too much fluid and minerals like salt are diluted in the circulation, which causes fluid imbalances within and outside of cells.
She describes the condition as hyponatremia, or low blood sodium, which can cause symptoms like nausea and exhaustion as well as brain damage and even death.
It’s not anything to worry about too much, but it’s a risk of drinking too much water.
What about “weight in water”? Is it possible for water to increase your weight?
When the body stores fluids that the kidneys would typically filter, it is said to be “water weight.”
Although it’s typically just temporary and doesn’t indicate weight gain, Michalczyk notes that it might be upsetting for someone who is attempting to reduce weight.
There are several potential causes for it. People who sit for extended periods of time (such as on a lengthy trip) and consume more salt in their diets may both contribute to water weight gain, according to Michalczyk.
But you can assist in controlling water weight. Water weight may be avoided and eliminated by avoiding salty meals (such as processed foods, which sometimes include a lot of salt), getting adequate water, and exercising, according to Michalczyk.
Due to the water-attracting properties of glycogen, the storage form of carbohydrates, carbohydrates can also affect fluid retention.
“This explains why people on very low-carb crash diets lose weight quickly, but then typically gain it back quickly when they resume their usual diet,” adds Michalczyk.
It is water weight that is lost from the glycogen that has been stored in our muscles; this is still another argument in favor of moderate, consistent weight reduction.
Is it necessary for me to drink water in order to lose weight?
Yes, everyone must drink water, but we understand your question: Can you drink something else except water since water tastes so… boring?
There are methods to spice things up if drinking plain water doesn’t appeal to you, according to Anegawa. Drin
sparkling water or flavor your water with a little sugar-free flavor like lime or mint leaves.
