The simple act of drinking water may not be the first thing you think about when it comes to weight loss. But this essential liquid for survival is also an easy elixir for good health. Water can help you cut calories, ensure your workouts run efficiently, reduce your intake of sugary beverages, and may even boost your metabolism. So, drink up!<\/p>\n
The world\u2019s elixir of life is no magic potion \u2013 in fact, you may (or should!) have already had a glass or two of it today. Yes, water is something we should all be drinking plenty of, though most of us don\u2019t get nearly enough of it. And now that more and more research is finding that there is a strong link between dehydration and obesity, there\u2019s more than good reason to start drinking up!<\/p>\n
Most Americans drink far less water than they should. According to USDA data, the average American consumes under 4 glasses a day \u2013 about half of the ideal amount.<\/p>\n
Looking further into this, the lack of water in your diet could also be slowing down your efforts to lose weight, even if you\u2019ve already significantly improved your diet and increased your physical activity. Those already on a weight-loss plan may first want to take stock of your water intake \u2013 it could play a decisive part in your success.<\/p>\n
While we all know that the body needs to be adequately hydrated to function properly, the link between water and your weight may not be as obvious. One group of researchers studied data from the National Health and Nutrition Examination Survey, which examined adults between 18 and 64 years old, for the years between 2009 and 2012. They found that inadequate hydration was significantly associated with obesity and a higher BMI. The researchers found the results to be promising enough to suggest further study on the connection between water intake and weight management.<\/p>\n
Another study assessed the impact of increased water consumption on preventing children from becoming overweight. The risk of being overweight went down by as much as 31 percent in schools where daily water intake went up by 1.1 glasses.<\/p>\n
Research has found that increased water consumption can help those trying to lose weight, though this has not been directly proven for the broader population. One particular study of overweight women on a diet found that drinking more water was linked to greater weight loss \u2013 including overall fat loss \u2013 independent of both activity levels and diet.<\/p>\n
Drinking water before you eat could also help you cut down your caloric intake. One study of middle-aged and older adults tested the impact of water consumption alongside a hypocaloric or reduced calorie diet. Drinking 500 ml of water before the main meal of the day resulted in greater weight loss as a result of eating fewer calories. This means, filling up with a little water before each meal could potentially aid in weight loss.<\/p>\n
Quenching your thirst with water means you\u2019re also less likely to reach for a sugary or high-calorie beverage. This simple switch to water is potentially beneficial for your body weight. One particular study confirmed this theory. Subjects aged 21 to 59 years old saw their caloric beverage intake drop by 20 ml for every 100 ml increase of plain water consumption.<\/p>\n
Not drinking adequate water can negatively impact your exercise regimen as well. You need to ensure you stay hydrated during any workout. While most people are well-hydrated when they begin their exercise, they tend to forget to keep drinking during their workout. A combination of heat stress and the physical exercise itself can cause electrolyte and fluid imbalances. If water and electrolytes are not replaced during the workout, you likely won\u2019t see optimal results \u2013 dehydration can negate the calorie-burning effects of high-aerobic fitness.<\/p>\n
Water consumption could even bump up your metabolic rate. A small study found that drinking half a liter of water resulted in a 30 percent rise in metabolic rate. This hike in metabolism occurred as early as 10 minutes after the water was consumed, peaking at 30 to 40 minutes post-consumption. Male bodies used lipids while females burnt through carbs to fuel the rise in metabolism. In this instance, the researchers said the revving up of the internal engines happens due to the metabolic action needed to raise water temperature from about 22 degrees celsius (room temperature) to 37 degrees (your body temperature).<\/p>\n
However, later research found that this thermogenesis-linked rise of metabolism may not be all it\u2019s cracked up to be. Researchers found that energy expenditure of test subjects did not go up when they drank plain distilled water or plain saline water at room temperature. When the water was cooled to 3 degrees celsius it did cause a small rise in energy expenditure \u2013 but this was just 4.5 percent over an hour, nowhere near the impressive 30 percent of the previous study.\u00a0This means, that while it is important to keep hydrated to run your body efficiently, it may not necessarily boost your metabolism to the degree some have claimed.<\/p>\n
While some studies do peg it at 1\u20132 liters daily, there is no magic number for everyone.\u00a0Water consumption varies depending on myriad things, including your activity levels, metabolism, body weight, gender, and weather or environmental conditions where you live and work. However, there are some broad guidelines. For instance, the National Health Service recommends consuming 6 to 8 glasses (or about 1.2 liters) of water a day to prevent dehydration and enable your body to function optimally.\u00a0For those who have a strenuous exercise routine, more water and electrolytes will need to be consumed based on the intensity and duration of the workout.<\/p>\n
Another way to check your hydration levels is to simply look at the color of your urine. Experts quoted in a\u00a0Time<\/em>\u00a0article suggest that light-colored urine is an indication that you\u2019re probably drinking enough water. The darker your urine, the more water you should consume.<\/p>\n","protected":false},"excerpt":{"rendered":" The simple act of drinking water may not be the first thing you think about when it comes to weight … <\/p>\n