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Drinking water on a diet. Hydration for Weight Loss: The Science-Backed Benefits of Drinking Water

How does drinking water impact weight loss efforts. What are the proven benefits of increased water intake for metabolism and appetite control. Can water consumption replace sugary drinks and reduce calorie intake. How much water should you drink daily for optimal weight management.

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The Metabolic Boost: How Water Enhances Calorie Burning

Increasing your water intake can have a surprising impact on your metabolism and calorie expenditure. Research has shown that drinking water can temporarily boost the number of calories you burn at rest, a phenomenon known as resting energy expenditure.

How significant is this metabolic boost? Studies indicate that consuming 0.5 liters (17 oz) of water can increase resting energy expenditure by 24-30% within just 10 minutes, an effect that persists for at least an hour. This translates to an extra 23 calories burned per 17 oz serving of water.

While 23 calories may seem modest, it can add up over time. Drinking 17 oz of water daily could potentially lead to burning an additional 17,000 calories per year – equivalent to about 2 kg (4.4 lbs) of fat loss.

The Cold Water Advantage

Interestingly, the temperature of the water you drink may further enhance this calorie-burning effect. When you consume cold water, your body expends additional energy to warm it to body temperature, potentially increasing the metabolic boost even more.

Appetite Suppression: Can Water Help You Eat Less?

Beyond its metabolic effects, water may also play a role in appetite control, particularly for middle-aged and older adults. Several studies have explored the impact of pre-meal water consumption on subsequent food intake and weight loss.

  • One study found that middle-aged and older adults who drank water before meals lost 44% more weight over 12 weeks compared to those who didn’t.
  • Another study showed that drinking water before breakfast reduced calorie intake during the meal by 13%.

Why does water have this appetite-suppressing effect? It may create a sense of fullness in the stomach, leading to reduced food consumption during meals. However, it’s important to note that this effect has been primarily observed in older individuals, with less consistent results in younger populations.

Calorie Displacement: Swapping Sugary Drinks for Water

One of the most straightforward ways water can contribute to weight loss is by replacing high-calorie beverages in your diet. Many popular drinks, including sodas, fruit juices, and sweetened coffees, can add significant calories to your daily intake without providing satiety.

How impactful can this substitution be? Observational studies suggest that individuals who primarily drink water consume up to 9% (or 200 calories) fewer calories per day compared to those who consume other beverages regularly.

Long-Term Weight Management

The benefits of choosing water over caloric beverages extend beyond immediate calorie reduction. Research indicates that increasing daily water consumption by just one cup may reduce long-term weight gain by 0.13 kg (0.23 lbs) over four years. Moreover, replacing one serving of a sugar-sweetened beverage with water daily could decrease four-year weight gain by 0.5 kg (1.1 lbs).

Hydration and Childhood Obesity Prevention

The importance of adequate hydration extends to children as well, with potential implications for obesity prevention. A school-based study demonstrated the power of promoting water consumption among young students:

  1. Water fountains were installed in 17 schools.
  2. Classroom lessons on water consumption were provided to 2nd and 3rd graders.
  3. After one school year, the risk of obesity in these schools decreased by an impressive 31%.

This research underscores the potential of simple hydration interventions in combating childhood obesity rates.

Optimal Hydration: How Much Water Should You Drink?

While the benefits of increased water intake are clear, determining the ideal amount to consume can be challenging. Individual hydration needs vary based on factors such as age, activity level, climate, and overall health.

Are there general guidelines for water consumption? Many health authorities recommend the “8×8 rule” – drinking eight 8-ounce glasses of water per day, totaling about 2 liters. However, this is a simplified approach and may not be suitable for everyone.

Personalized Hydration Strategies

A more individualized approach to hydration might consider:

  • Body weight: Some experts suggest drinking 30-35 ml of water per kg of body weight daily.
  • Activity level: Increased physical activity necessitates higher fluid intake to replace sweat losses.
  • Climate: Hot or humid environments may require greater water consumption to maintain proper hydration.
  • Diet: Individuals consuming high amounts of water-rich foods (e.g., fruits and vegetables) may need less additional fluid intake.

Beyond Weight Loss: Additional Health Benefits of Proper Hydration

While the focus of this article is on water’s role in weight management, it’s worth noting that adequate hydration offers numerous other health benefits:

  • Improved cognitive function and mood
  • Better physical performance and endurance
  • Enhanced skin health and appearance
  • Proper kidney function and reduced risk of kidney stones
  • Improved digestion and prevention of constipation

These additional benefits underscore the importance of prioritizing hydration as part of a comprehensive approach to health and wellness.

Practical Tips for Increasing Your Water Intake

For those looking to reap the weight loss and health benefits of increased water consumption, here are some practical strategies to boost your daily intake:

  1. Carry a reusable water bottle: Keep water easily accessible throughout the day.
  2. Set reminders: Use smartphone apps or alarms to prompt regular water breaks.
  3. Flavor your water: Add natural flavors like lemon, cucumber, or mint to make water more appealing.
  4. Eat water-rich foods: Incorporate fruits and vegetables with high water content into your diet.
  5. Start each meal with a glass of water: This can help with both hydration and appetite control.
  6. Replace one sugary drink per day with water: Gradually reduce caloric beverage consumption.
  7. Drink water before, during, and after exercise: Stay hydrated during physical activity.

The Limitations of Water as a Weight Loss Tool

While the evidence supporting water’s role in weight management is compelling, it’s crucial to maintain realistic expectations. Can water alone lead to significant weight loss? The answer is likely no. Sustainable weight loss typically requires a multifaceted approach that includes:

  • A balanced, calorie-controlled diet
  • Regular physical activity
  • Adequate sleep
  • Stress management
  • Behavioral changes to support long-term habits

Water should be viewed as a valuable component of a comprehensive weight loss strategy rather than a magic solution. Its benefits are most pronounced when combined with other healthy lifestyle choices.

Potential Risks of Excessive Water Intake

While proper hydration is essential, it’s also possible to consume too much water. Overhydration, though rare, can lead to a condition called hyponatremia, where sodium levels in the blood become dangerously diluted. This is most commonly seen in endurance athletes who drink excessive amounts of water without replacing electrolytes.

For most individuals following general hydration guidelines, the risk of overhydration is minimal. However, it’s always wise to listen to your body and consult with a healthcare professional if you have concerns about your fluid intake.

The Future of Hydration Research

As our understanding of hydration’s impact on health and weight management continues to evolve, researchers are exploring new areas of study. Some promising directions for future research include:

  • The optimal timing of water intake for maximum metabolic and appetite-suppressing effects
  • The potential role of hydration in regulating hormones related to hunger and satiety
  • Personalized hydration strategies based on genetic factors and individual metabolic profiles
  • The long-term impact of improved hydration on weight maintenance and overall health outcomes
  • The effectiveness of technology-based interventions for promoting adequate water intake

As more data becomes available, we may gain even greater insights into how to leverage hydration for weight management and overall health.

Integrating Hydration into a Holistic Wellness Approach

While the focus of this article has been on water’s potential for weight loss, it’s essential to view hydration as part of a broader wellness strategy. Proper fluid intake supports numerous bodily functions and can contribute to overall health in ways that extend far beyond the number on the scale.

How can you incorporate better hydration habits into your daily routine? Consider the following approaches:

  1. Mindful drinking: Pay attention to your body’s thirst signals and respond promptly.
  2. Hydration and meal planning: Incorporate water-rich foods into your diet and plan for adequate fluid intake with each meal.
  3. Exercise hydration: Develop a hydration strategy for before, during, and after physical activity.
  4. Environmental awareness: Adjust your fluid intake based on climate, altitude, and other environmental factors.
  5. Holistic health tracking: Include hydration alongside other health metrics like sleep, nutrition, and activity levels.

By viewing hydration as an integral part of your overall health and wellness plan, you’re more likely to maintain consistent habits and reap the full benefits of proper fluid intake.

The Role of Other Beverages

While plain water is the ideal choice for hydration and weight management, it’s worth considering the role of other beverages in your diet. Some options to consider:

  • Herbal teas: Can provide hydration along with potential additional health benefits.
  • Coffee: While caffeinated, it can contribute to daily fluid intake in moderation.
  • Low-fat milk: Offers hydration along with important nutrients like calcium and protein.
  • Vegetable juices: Can provide hydration and nutrients, but be mindful of added sodium.

The key is to prioritize low-calorie, nutrient-dense options while minimizing the consumption of sugar-sweetened beverages.

Conclusion: Harnessing the Power of Hydration for Weight Management

The relationship between water consumption and weight loss is multifaceted and supported by a growing body of scientific evidence. From boosting metabolism and reducing appetite to displacing caloric beverages, proper hydration can play a significant role in weight management efforts.

However, it’s crucial to maintain a balanced perspective. Water is not a miracle weight loss solution, but rather a valuable tool in a comprehensive approach to health and wellness. By combining adequate hydration with a nutritious diet, regular physical activity, and other healthy lifestyle habits, you can maximize your chances of achieving and maintaining a healthy weight.

As research in this field continues to evolve, we may uncover even more ways to leverage the power of hydration for weight management and overall health. In the meantime, making a conscious effort to stay properly hydrated is a simple yet effective step towards improved well-being.

Remember, the journey to better health is often made up of small, consistent choices. Choosing water over caloric beverages, drinking before meals, and staying hydrated throughout the day are habits that, over time, can contribute to significant positive changes in your health and weight management efforts.

How Drinking More Water Can Help You Lose Weight

Drinking water can help burn calories and reduce hunger cravings. Replacing sugary drinks with water can also lower caloric and sugar intake. But drinking water alone is not enough for major weight loss.

For a long time, drinking water has been thought to help with weight loss.

In fact, 30–59% of US adults who try to lose weight increase their water intake (1, 2).

Many studies show that drinking more water may benefit weight loss and maintenance (3).

Read on to understand how drinking water can help you lose weight.

Drinking Water Can Make You Burn More Calories

Most of the studies listed below looked at the effect of drinking one, 0.5 liter (17 oz) serving of water.

Drinking water increases the amount of calories you burn, which is known as resting energy expenditure (4).

In adults, resting energy expenditure has been shown to increase by 24–30% within 10 minutes of drinking water. This lasts at least 60 minutes (5, 6).

Supporting this, one study of overweight and obese children found a 25% increase in resting energy expenditure after drinking cold water (7).

A study of overweight women examined the effects of increasing water intake to over 1 liter (34 oz) per day. They found that over a 12-month period, this resulted in an extra 2 kg (4.4 lbs) of weight loss (8).

Since these women didn’t make any lifestyle changes except to drink more water, these results are very impressive.

Additionally, both of these studies indicate that drinking 0.5 liters (17 oz) of water results in an extra 23 calories burned. On a yearly basis, that sums up to roughly 17,000 calories — or over 2 kg (4.4 lbs) of fat.

Several other studies have monitored overweight people who drank 1-1.5 liters (34–50 oz) of water daily for a few weeks. They found a significant reduction in weight, body mass index (BMI), waist circumference and body fat (8, 9, 10).

These results may be even more impressive when the water is cold. When you drink cold water, your body uses extra calories to warm the water up to body temperature.

Bottom Line:

Drinking 0.5 liters (17 oz) of water may increase the amount of calories burned for at least an hour. Some studies show that this can lead to modest weight loss.

Drinking Water Before Meals Can Reduce Appetite

Some people claim that drinking water before a meal reduces appetite.

There actually seems to be some truth behind this, but almost exclusively in middle-aged and older adults (11).

Studies of older adults have shown that drinking water before each meal may increase weight loss by 2 kg (4.4 lbs) over a 12-week period (4, 11).

In one study, middle-aged overweight and obese participants who drank water before each meal lost 44% more weight, compared to a group that did not drink more water (4).

Another study also showed that drinking water before breakfast reduced the amount of calories consumed during the meal by 13% (12).

Although this may be very beneficial for middle-aged and older people, studies of younger individuals have not shown the same impressive reduction in calorie intake.

Bottom Line:

Drinking water before meals may reduce appetite in middle-aged and older individuals. This decreases calorie intake, leading to weight loss.

Drinking More Water is Linked to Reduced Calorie Intake and a Lower Risk of Weight Gain

Since water is naturally calorie-free, it is generally linked with reduced calorie intake.

This is mainly because you then drink water instead of other beverages, which are often high in calories and sugar (13, 14, 15).

Observational studies have shown that people who drink mostly water have up to a 9% (or 200 calories) lower calorie intake, on average (16, 17).

Drinking water may also help prevent long-term weight gain. In general, the average person gains about 1.45 kg (3.2 lbs) every 4 years (18).

This amount may be reduced by:

  • Adding 1 cup of water: Increasing your daily water consumption by 1 cup may reduce this weight gain by 0.13 kg (0.23 lbs).
  • Replacing other drinks with water: Substituting a serving of a sugar-sweetened beverage with 1 cup of water may reduce the 4-year weight gain by 0.5 kg (1.1 lbs).

It is especially important to encourage children to drink water, as it can help prevent them from becoming overweight or obese (17, 3).

A recent, school-based study aimed to reduce obesity rates by encouraging children to drink water. They installed water fountains in 17 schools and provided classroom lessons about water consumption for 2nd and 3rd graders.

After one school year, the risk of obesity had been reduced by a whopping 31% in the schools where water intake was increased (19).

Bottom Line:

Drinking more water may lead to decreased calorie intake and reduce the risk of long-term weight gain and obesity, especially in children.

How Much Water Should You Drink?

Many health authorities recommend drinking eight, 8-oz glasses of water (about 2 liters) per day.

However, this number is completely random. As with so many things, water requirements depend entirely on the individual (20).

For example, people who sweat a lot or exercise regularly may need more water than those who are not very active.

Older people and breast-feeding mothers also need to monitor their water intake more closely (21).

Keep in mind that you also get water from many foods and beverages, such as coffee, tea, meat, fish, milk, and especially fruits and vegetables.

As a good rule of thumb, you should always drink water when you’re thirsty, and drink enough to quench your thirst.

If you find you have a headache, are in a bad mood, are constantly hungry or have trouble concentrating, then you may suffer from mild dehydration. Drinking more water may help fix this (22, 23, 24).

Based on the studies, drinking 1-2 liters of water per day should be sufficient to help with weight loss.

Here’s how much water you should drink, in different measurements:

  • Liters: 1–2.
  • Ounces: 34–67.
  • Glasses (8-oz): 4–8.

However, this is just a general guideline. Some people may need less, while others may need a lot more.

Also, it is not recommended to drink too much water either, as it may cause water toxicity. This has even caused death in extreme cases, such as during water drinking contests.

Bottom Line:

According to the studies, 1–2 liters of water per day is enough to assist with weight loss, especially when consumed before meals.

Take Home Message

Water can be really helpful for weight loss.

It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals.

The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories.

However, keep in mind that you’re going to have to do a lot more than just drink water if you need to lose a significant amount of weight.

Water is just one, very small piece of the puzzle.

6 reasons why drinking water can help you to lose weight

Researchers are still unsure why drinking more water helps a person to lose weight, but many studies show some positive correlation between increased water consumption and weight loss.

Below are six reasons that water may help with losing weight.

1. Water is a natural appetite suppressant

When the stomach senses that it is full, it sends signals to the brain to stop eating. Water can help to take up space in the stomach, leading to a feeling of fullness and reducing hunger.

A person may also think that they are hungry when they are actually thirsty. Drinking a glass of water before reaching for something to eat can help to curb unnecessary snacking.

In a 2014 study, 50 overweight females drank 500 milliliters (mL) of water 30 minutes before breakfast, lunch, and dinner, in addition to their regular water consumption, for 8 consecutive weeks.

The participants experienced a reduction in body weight, body fat, and body mass index. They also reported appetite suppression.

A study from the previous year had yielded similar results.

2. Water increases calorie burning

Some research indicates that drinking water can help to burn calories.

In a 2014 study, 12 people who drank 500 mL of cold and room temperature water experienced an increase in energy expenditure.

They burned between 2 and 3 percent more calories than usual in the 90 minutes after drinking the water.

Water may also temporarily increase the body’s resting energy expenditure, or the number of calories burned while resting.

Drinking cold water may further enhance water’s calorie-burning benefits, because the body expends energy, or calories, by heating up the water for digestion.

3. Water helps to remove waste from the body

When the body is dehydrated, it cannot correctly remove waste as urine or feces.

Water helps the kidneys to filter toxins and waste while the organ retains essential nutrients and electrolytes. When the body is dehydrated, the kidneys retain fluid.

Dehydration can also result in hard or lumpy stools and constipation. Water keeps waste moving by softening or loosening hardened stools.

Water also helps the body to recover from digestive problems, such as diarrhea and indigestion.

When waste builds up in the body, people may feel bloated, swollen, and tired. Bloating can add inches to a person’s waist.

Staying hydrated is a good way to avoid retaining waste, which may add a few extra pounds.

For more science-backed resources on nutrition, visit our dedicated hub.

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4. Drinking water can reduce overall liquid calorie intake

Share on PinterestWater is a calorie-free alternative to energy drinks or juice.

It is easy to accumulate liquid calories by drinking soda, juice, or sweetened coffee or tea.

Most people also ignore how many calories they consume in sports drinks or alcoholic beverages.

Replacing even a few high-calorie drinks each day for water or other no-calorie beverages, such as herbal tea, may have long-term weight loss benefits.

Authors of a 2012 study found that replacing two or more high-caloric beverages for non-caloric drinks every day for 6 months resulted in an average weight loss of between 2 and 2.5 percent in a group of females with obesity.

In a study from 2015, female participants drank 250 mL of water after lunch each day while attending a 24-week weight loss program. They lost 13.6 percent more weight than women in the same program who drank the same volume of diet beverages after lunch.

Results of a large-scale study showed that men and women who replaced one serving of a sugar-sweetened beverage for water or a low-calorie drink every day for 4 years gained 0. 49 fewer kilograms (kg) than a similar group who had made no changes.

The same study found that adults who replaced at least one serving of fruit juice with water or a low-calorie drink gained 0.35 kg less than their counterparts.

5. Water is necessary to burn fat

Without water, the body cannot properly metabolize stored fat or carbohydrates.

The process of metabolizing fat is called lipolysis. The first step of this process is hydrolysis, which occurs when water molecules interact with triglycerides (fats) to create glycerol and fatty acids.

Drinking enough water is essential for burning off fat from food and drink, as well as stored fat.

A mini-review from 2016 found that increased water intake led to increased lipolysis and a loss of fat in animal studies.

6. Water helps with workouts

One of the most important components of any weight loss plan is exercise.

Water helps muscles, connective tissues, and joints to move correctly. It also helps the lungs, heart, and other organs to work effectively as they ramp up activity during exercise.

Being hydrated reduces the risk of things that can get in the way of a good workout, such as muscle cramps and fatigue.

Always drink water before, during, and after exercise to avoid dehydration.

Keeping water close at hand is essential, especially if exercising in hot, humid, or very sunny conditions.

Share on PinterestRecommended water intake relates to factors such as age and health.

There is no standard recommendation for how much water to drink. Some people require more or less water, depending on a variety of factors, including:

  • activity level
  • age
  • body size
  • temperature
  • humidity
  • sun exposure
  • health status

Most health authorities suggest ranges for daily water intake. The following water intake recommendations are from the National Academy of Medicine (NAM) in the United States:

  • 2,700 mL/day for adult women
  • 3,700 mL/day for adult men

A 2013 study of results from the National Health and Nutritional Examination Survey 2005–2010 found that most adolescent males drink more water than NAM recommends each day.

However, results showed that many adults, especially older adults, did not drink enough water to meet NAM’s guidelines.

Of the individuals aged 20–50, 42.7 percent of males and 40.6 percent of females did not meet NAM recommendations. Of those 71 years of age or older, 94.7 percent of males and 82.6 of females did not meet the guidelines.

The following tips can help to increase water intake:

  • drinking at least one 8-ounce glass of water with each meal
  • carrying water in a reusable water bottle
  • drinking extra water when exercising or during physical activity
  • drinking extra water when it is warm, humid, or very sunny
  • keeping a glass of water near the bed
  • eating more soups and liquid-rich meals, such as curries, stews, and smoothies
  • eating fruits and vegetables with high water contents, especially berries, grapes, melons, tomatoes, celery, cucumbers, and lettuce

Water for weight loss – how to drink water per day and how much to lose weight

Modern dietetics and the market of dietary supplements presents a variety of products for weight loss, full of complex composition. However, science has long known that drinking water for weight loss is one of the most affordable ways to get rid of excess fat without resorting to any complicated means. About how it works, how much water is needed for weight loss, and what schedule of its use you need to keep in order to achieve results – our article.

Why is water important for weight loss?

There are several reasons why water promotes fast and safe weight loss, even on its own – without training and additional diet:

  • Water speeds up metabolism. If you drink enough water per day (see below for how much water to drink for weight loss), then you will lose about 40 kcal per day, or 5 grams of fat. In a month, this will be approximately 150 grams of fat.
  • Water thins the blood and speeds up circulation. This is due to the very nature of fat burning. The last process is the oxidation of fats, which occurs through oxygen carried by the blood. The more liquid your blood is, the faster it will deliver oxygen to fat cells, the faster the process of weight loss will occur.
  • Water promotes the elimination of harmful substances from the body. It allows you to leave your body as quickly as possible the contents of fat cells, as well as all kinds of toxins, which also indirectly prevent weight loss.
  • Water reduces appetite. It is the feeling of hunger, which is the most difficult to fight when you are on a diet, and is one of the main enemies of quality weight loss. A wonderful way to overcome the attack of hunger is to drink water. It fills the space in the stomach and allows you to last much longer without snacking, while simultaneously performing all 3 functions mentioned earlier.

Benefits of water

In addition to the above reasons water helps to fight swelling, does not allow the formation of stones in the kidneys and gallbladder. It is very important to drink pure water, because it is devoid of calories found in tea, juice and other drinks. This causes the following effect: water does not pass through the stomach to the duodenum along the shortest path, but is perceived by the body as food, going to the intestine along the long path. The same thing happens if you drink water while eating: the body gets confused and the water does not perform the function associated with losing weight.

How to drink water for weight loss?

Now, having learned about the benefits of liquid during weight loss, let’s talk about how to properly drink water when losing weight. A losing weight person needs to drink 20 ml. of water per kilogram of body weight per day. So, if you weigh 70 kg, you should consume 1.4 liters per day. We remind you that it must be pure water without any impurities. It is best that the liquid is at room temperature, despite the fact that, especially on a hot day, we prefer to drink cold. This is due to the fact that the body spends extra energy on warming the water to body temperature, and it takes longer for the body to absorb it. An outdoor water cooler is ideal for this.

Drink water by the hour to lose weight: a schedule to follow

The period of time that must pass before and after eating, so that the effect of slimming water is maintained, is half an hour. The first glass is best to drink immediately after waking up, on an empty stomach, to start the metabolic processes of your body and prepare it for the digestion of breakfast. Two hours later, you can drink a second glass, and then stick to this interval of two hours throughout the day. There are many applications that allow you to calculate how many glasses of water you drank per day, so setting up a drinking regimen control system is not so difficult.

Just as much as striving for a normal amount of water intake, too much water should be avoided.

Is it worth drinking water for weight loss

November 21, 2022

Likbez

Health

Learned what scientists think about it.

Is it worth drinking water for weight loss

Yes, many scientific experiments have proven the connection between the amount of water consumed and weight loss.

Consider, for example, the Stanford study of over a hundred overweight women.

Scientists selected those who drank less than a liter of water a day and simply changed their drinking regimen, increasing the amount of fluid they consumed to approximately 2 liters. The observation lasted exactly one year. During this time, the subjects’ weight and waist circumference were regularly measured. In the final, the researchers found that each woman, without changing her lifestyle, lost up to 2 kg of weight and lost up to 2 cm at the waist.

Another study was conducted in German schools. Drinking water fountains have been installed in 32 educational institutions so that children can quench their thirst at the earliest opportunity. And the schoolchildren were given several lectures on how useful water can be. At the end of the school year, regular drinking was found to reduce the risk of being overweight by 31%. Almost 3,000 children of primary school age participated in the experiment.

Why water makes you lose weight

Studies show that water has a whole range of properties that can speed up weight loss or keep you fit if you are not overweight.

1. Water increases calorie expenditure

It is enough to drink 500 ml (about two glasses) of water – and after 10 minutes the metabolic rate will increase by 30%, and the effect will last at least an hour. If you consume 2 liters per day, this will be equivalent to losing approximately 100 kcal. That’s about how much you’d spend half an hour swimming at a leisurely pace, 40 minutes walking, or a little over half an hour mopping. If you drink cold water, the calorie consumption will be even greater, since the body has to spend energy on heating the incoming moisture to body temperature.

2. Water reduces calorie intake

If you quench your thirst with water, then you do not quench it with other drinks that can be much more caloric: lemonade, sweet tea, juices, fruit drinks, milk. It seems like a trifle, but in fact the difference is quite significant: on average, as studies show, a water lover consumes almost 200 kcal less per day than someone who does not control what they drink.

3. Water reduces appetite and body fat

To prove this, scientists selected 50 overweight women and asked them to drink 500 ml (2 glasses) of water three times a day: half an hour before breakfast, lunch and dinner. More subjects were not limited in anything.

After eight weeks, it turned out that the women’s appetite had decreased: in order to get enough, they needed less food than before. That is, they consumed fewer calories and lost those extra pounds. The average weight loss over 8 weeks was approximately 1.5 kg.

How much water to drink for weight loss

Just because water does help you lose weight or keep fit doesn’t mean that the more you drink, the better the results will be.

Approximately 3.7 liters per day for men and 2.7 liters for women is recommended. And all the moisture that you get is considered, including from soups and juicy fruits. It is not recommended to exceed these standards so as not to encounter such a phenomenon as water intoxication.