Youâ€™ve probably heard it more than once: â€śdrink more water to help you lose more weightâ€ť.
But does water really help weight loss?
The short answer is yes.
Drinking water helps boost your metabolism, cleanse your body of waste and acts as an appetite suppressant. Also, drinking more water helps your body stop retaining water, leading you to drop those extra pounds of water weight.
The message: DRINK MORE WATER
Why Water For Weight Loss?
As a calorie-free beverage, water is naturally conducive to weight loss, but it may make an even bigger difference than you think. Your body is mostly water, and drinking at least eight glasses of it a day helps keep your tissues moist, delivers vital nutrients to cells, flushes out toxins and prevents dehydration and fatigue. Studies show that being even 1% dehydrated can make your metabolism drop significantly enough to complicate weight loss efforts, so drinking enough water is especially important when youâ€™re trying to slim down.
Water is a naturally calorie-free, fat-free and cholesterol-free beverage.
You can drink all you want without worrying about excess or empty calories derailing your weight loss.
Feelings of Fullness
Drinking water can make you feel full between meals. Try sipping a glass of water when unexpected hunger pangs hit. Wait a few minutes before eating to see if you are really hungry or just thirsty. This simple act will cause you to think before you snack, saving you lots of calories.
A properly hydrated body is a healthy body. Half of your body is water, but you lose some each day through sweating, urination and metabolism. If you do not replace the water you lose, you can easily become dehydrated. Your bones and muscles contain a significant amount of water, and they cannot perform properly when they are not hydrated well. This means that your workout is less effective, and you will probably get tired more quickly. A dehydrated body holds on to all the water it can get because it does not know when it will get more. This can cause you to gain water weight. When your body has a steady supply of the water it needs, it will gladly get rid of the excess.
Helps the Metabolism
Water plays a role in the metabolism of the food you eat. When you do not drink enough water, your body is not as efficient at this process. A study in the â€śJournal of Clinical Endocrinology and Metabolismâ€ť found that, in 14 men and women, drinking 17 oz. of water raised the metabolic rate by 30 percent, on average, partly due to the bodyâ€™s attempts to warm the water after ingestion. The study suggests that increasing your water intake by 1.5 L per day for a year could lead to a 5 lb. weight loss, without making any other changes.
Benefits of Drinking Water and Staying Hydrated
Water is one of the best tools for weight loss! Why? Because it often replaces high calorie drinks like soda and alcohol with a drink that has no fat, no calories, no carbs, no sugar. It also can serve as a great appetite suppressant, and often when we think weâ€™re hungry, weâ€™re just thirsty.
Being dehydrated can eliminate your energy and make you feel tired. If youâ€™re thirsty, youâ€™re already dehydrated â€“ which can lead to fatigue, muscle weakness, dizziness, and other symptoms.
Another symptom of dehydration is headaches. In fact, often when we have headaches itâ€™s simply a matter of not drinking enough water. There are lots of other causes of headaches of course, but dehydration is a common cause.
Drinking water can clear up your skin and help you look more fresh and glowing. Commit to drinking a healthy amount of water over the week and see the effects on your skin.
Our digestive systems need a good amount of water to digest food properly. Often water can help cure stomach acid problems, and water along with fiber can cure constipation.
Cleansing and kidney health
Water is used by the body to help flush out toxins and waste products from the body. The more water you drink, the better your kidneys will function.
We all know it is essential to drink water when exercising, but did you know being dehydrated can hurt your workouts? So be sure to drink up about two hours before your workout, and also during and after.
How to Drink Up
Drink Water with Each Meal
A small study presented at the American Chemical Society showed that drinking two glasses of water before meals caused individuals to eat 75 to 90 fewer calories per meal. If you eat three meals per day, you can save up to 270 calories each day without feeling deprived.
Carry a Water Bottle with You Always
Keeping water on hand makes you much more likely to drink it. Try to get a 24-32 oz insulated bottle to keep your water cool throughout the day.
When you feel Hungry, Try Drinking Water First
When you do not drink enough water, your body receives mixed signals on hunger. Dehydration causes you to believe you need to eat when you really need liquid intake. When you feel hungry, drink a glass of water first to determine whether youâ€™re really feeling hunger, or thirst.
Substitute Water for Coffee or Soft-Drinks
If you do not like to drink water because it is tasteless, squeeze a slice of lemon or lime into your glass. If you have an intense craving for your favorite sweetened drink, pour half a glass of your favorite drink and fill the rest of the glass with pure water. This will save you half the calories, and you will still experience the flavor you love.
Track Your Water
Many people think they are drinking â€ślots of waterâ€ť throughout their day, but most overestimate consumption by 50%. By logging your water intake, you help ensure youâ€™re reaching your water goal each day.
Regardless of which tips work best for you,
upping your water intake is definitely whatâ€™s best for your health and your weight loss goals.
The more water you drink, the more weight you will lose!