Our bodies are highly dependent on water, like all cells, body fluids, and body compartments rely on it. Water in our bodies is well managed by our kidneys; they produce more urine during periods of excess intake, and they reduce production during times of reduced intake of water.
On the other hand, the body is more susceptible to states of dehydration and generally cannot survive for more than a week without water.
Water may also help you lose or maintain weight. At Fitlov, our personal trainers always educate the clients on the importance of drinking water.
What Does Science Say About Hydration and Weight Loss?
Several mechanisms have been shown to make drinking water effective for weight loss. Although they might have an indirect relationship, water consumption is attributed to weight loss.
Counting on water as the only weight loss solution is not recommended. It is just one piece of the weight loss puzzle. However, drinking enough water benefits health in many other ways as well, since water is needed for every body process – including healthy circulation, digestion, and waste elimination.
Water Consumption May Result in Less Food Consumption
Before meals, drinking water helps naturally reduce calorie intake, which may help to support weight loss.
Drinking water before eating or with food can lead to a reduction in food consumption and thus to weight loss. In the hour before consuming a meal, it may be beneficial to drink water to allow hormonal signals of satiety to start working, and this will lead to less hunger when it is time to eat.
Furthermore, increasing fibre consumption before meals and eating small snacks throughout the day (rather than three large meals) may have the same effect.
How Much Water Should You Drink to Lose Weight?
Since the relationship between water intake and weight loss has not been scientifically proven, no specific amount of water is recommended for weight loss. It says therefore, that to maintain hydration balance, men should consume 15.5 cups (3.7 litres) of water and women 11.5 cups (2.7 litres or 92 ounces). In addition to water, food fluids are also included.
When Should You Drink Water to Lose Weight?
To lose the most weight, consuming water before meals may help decrease your appetite and prevent overeating. If you eat a meal, consider drinking some water afterward to aid digestion. However, it is also recommended to spread your water consumption throughout the day.
Furthermore, some drinks contain chemicals, such as caffeine, that increase urinary output. Therefore, they act in the opposite direction, dehydrating the body. For hydration purposes, switching to decaf is not necessary, but it is recommended to consider additional water intake when necessary – for example, when rehydrating after exposure to hot weather or the exercise of being active.
