“Drink more water, lose weight.” You're likely asking yourself, can adding your water consumption really work for weight loss? It does, according to the National Library of Medicine. In a systematic review, individuals who increased their intake of water and hydrated before meals for 12 weeks had a mean weight loss percentage of 5.15%. So, what’s the link between hydrating and losing some pounds? Water does more than quench thirst. It keeps hunger in check, burns calories, and increases efficiency during workouts. Anytime you see people on their weight loss journey buying and carrying refillable bottles, you know why. They're trying to hydrate more to decrease body fat. After all, almost every bodily function requires water. Want more details about how hydrating influences weight reduction and the art of drinking water for successful weight management? Read on.
Curbs Cravings
There are times you feel hungry even after eating. And you crave nothing but snacks or energy drinks. If you ever feel this way, know you’re not hungry, but thirsty. The moment the body has less fluids, you confuse thirst for hunger and crave salty and sugary snacks or fizzy drinks. So, the next time you want unhealthy snacks, try hydrating. A glass of water will keep you satiated, which reduces your overall calorie intake. A study by the CSPI (Center for Science in the Public Interest) shows a group of adults consumed 60 to 75 calories less when they drank water before meals.
At this point you’re probably curious about how much weight you can lose in a month if you drink water repeatedly prior to eating. Well, taking enough H2O alone doesn’t help. Your lifestyle also counts. Are you eating a balanced diet, exercising, and getting enough sleep? While eliminating calories from your diet sounds like a perfect plan for shedding excess fat, it can lead to nutritional deficiency. It’s all about maintaining a balance of consuming a healthy portion of calories, exercise, and getting sufficient sleep. Plus, age, health history, and weight loss medication impact the amount of weight lost. A good number would be four to eight pounds in a month.
Hydration and Metabolism Along with Hormone Regulation
Did you know that drinking water can increase metabolic rate? If you take 500 ml or half a liter of aqua, your body burns fat by 30% for approximately 30-40 minutes. How does this occur? Anytime you take in H2O, your body produces energy to absorb the water and warm it to your body’s temperature. This heating process, or thermogenesis, stimulates metabolism or fat burning. On the flip side, dehydration makes the body works effortlessly to conserve water, so it doesn't break down fat. What happens when metabolism slows down is simple. Toxins stack up, which causes bloating and weight gain.
Something else you may never have thought of is that hydration regulates hormones. If you don’t hydrate consistently, your blood sugar levels can become unstable, while stress hormones rise, for example. Uncontrolled insulin and high cortisol is a remedy for gaining weight, particularly around the abdomen. Optimal water rates also keep leptin and ghrelin stable, thus ensuring you don't produce excess, leading to unnecessary cravings.
Improved Exercise
Exercising is a key part of losing excess kilos, and it’s impossible to do it when dehydrated. When you don't have sufficient fluids, you experience fatigue and muscle cramps because of toxins and metabolic waste buildup. Since water regulates body temperature and lubricates joints, adequate hydration enables you to stay focused during workouts, which is vital for burning more calories. Rehydration also transports nutrients like carbohydrates and amino acids to micro-cells and eliminates toxins. This aids repair tears and reduces cramps and soreness, which keeps you working out for maximum fat loss.
Strategic Rehydration Matters
How much water should you drink to decrease body mass, and what are the best times for drinking? The amount you should drink depends on your workout demands, age, gender, and health conditions. Drinking six cups a day, according to study findings, helps adults shed body fat. It’s easy to forget to hydrate, so set an alarm on your phone or on an app. This way, you’ll have a reminder pop up when it’s time to drink up. Rehydrate before, during, and after meals, after workouts, and anytime you’re thirsty. Don't forget the most important step of hydration: always have a water bottle that you can refill with ease. That way, you’ll remember to rehydrate throughout the day.
Plain water does nothing more than quench thirst, right? What you might not be aware of is that this natural liquid is vital for losing body mass. Through hydration, your body can burn fat and calories, regulate appetite, and stay active. However, the frequency of your intake affects how much weight you can lose. So, set alerts for drinking up prior to meals, during, and after eating for better results. And commit your daily intake goals to a minimum of six cups.
