It's no secret that water is good for you. It quenches your thirst, keeps you hydrated, and so much more. Along with other synergistic benefits such as lubricating joints, supporting skin health, regulating body temperature, and flushing toxins, there are many studies showing the effectiveness of drinking water to lose weight.
So, how does drinking water help you lose weight? Read on for the top benefits and some strategies for incorporating more H20 into your daily routine.
6 Benefits of Drinking Water
1. Reduce Calorie Intake
What are the benefits of drinking water? For one, H2O is naturally calorie-free, so when you drink water instead of other drinks that are high in calories and sugar, it's an easy way to reduce your overall caloric intake. In fact, several studies have shown that people who drink water as their main beverage have an average intake reduction of 200 calories.
2. Help Curb Appetite
If you're trying to lose weight, preloading with water is another way to reduce your calorie intake with every meal. According to research, drinking a glass of water before a meal helps to naturally suppress the appetite because it creates a sense of fullness; and when you feel full, portion control is much easier.
3. Increase Calorie Burning
Researchers have also linked an increase in calorie burning with water intake. In a 2014 study, drinking 500 ml of water resulted in extra energy expenditure, which caused the participants to burn an additional two to three calories 90 minutes after drinking water. When you spread these calories over the course of a day, it adds up to quite a bit, giving you another reason that drinking water to lose weight should be part of your weight loss goals.
4. Jump-start Your Metabolism
There are also many studies showing that drinking water makes the body burn fat more efficiently. Water helps stimulate heat production in the body, which causes an output of energy and a faster metabolism. These mechanisms in the body are what fuels the metabolic process of burning fat.
5. Remove Toxins
Another benefit of drinking water for weight loss is its ability to flush out toxins. According to nutrition experts, the more water in your system, the easier it is to detoxify the system. In relation to weight loss, cleansing the body has many positives, including a boost in the body’s metabolic rate. Combined with a balanced amount of diet and exercise, drinking water to lose weight is another key part of the challenge.
6. Supplement a Strong Exercise Routine
Any nutritionist will tell you the importance of maintaining a balanced calorie intake with regular exercise. That's why we strongly recommend incorporating daily cardio sessions and water drinking goals into your weight loss strategy. For optimal performance, staying hydrated with water helps the body on many levels. For one, it supports the absorption and transport of essential nutrients, electrolytes, and minerals throughout the body. Having enough water for this function will prevent you from cramping during exercise, plus other negative side effects of dehydration such as fatigue, dry mouth, and headaches.
How Much Water To Drink To Lose Weight?
Everyone has different hydration needs, so keep in mind that these are only general guidelines. For example, for those that work up a sweat, the loss of fluids needs to be replaced with more water than the recommended average. Also, breastfeeding mothers should closely monitor their water intake. Whatever the situation, health experts recommend that you drink when you're thirsty and drink until you feel your thirst is quenched.
With science-based proof that drinking water to lose weight really works, here are a few guidelines for maximum effectiveness:
1. Track Your Daily Water Intake
As part of your weight loss checklist, keep track of your daily water drinking goals, and see for yourself if it makes a difference. To make it easy, here is how much water you should aim to drink for weight loss, broken down a few different ways:
- Liters: 1–2
- Ounces: 34–67
- 8 oz. Glasses: 4–8
2. Invest in a High-quality Water Bottle
If you want to experience the health benefits of drinking water, consistency is key. One way to make sure you keep your water drinking goals is to buy a durable water bottle made from stainless steel or glass. Look for a fun color or design and mark the bottle with your water drinking schedule. You can also decorate it with decals featuring motivational quotes or other stickers to personalize your bottle and make it unique.
3. Eat Fruits & Vegetables with High Water Content
When you're not drinking from your water bottle or glass, you can also get more water into the system by eating fruits and veggies with high water content. Making a habit of clean, fresh eating will also encourage you to stay away from processed junk food. And when it comes to successful weight loss, a healthy, balanced diet is another essential part of the process. To start increasing your overall water intake, here is a list of foods with the highest water content that you can include in your diet.
Using science-based evidence as motivation and other useful tips from nutrition pros, try incorporating water into your weight loss plan and make your weight-loss strategies even more effective.