How Much Water Should i Be Drinking To Lose Weight

 how much water should i be drinking to lose weight


You’ve probably heard it more than once:

how much water should i be drinking to lose weight


 how much water weight can you lose in a week

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. What can you do to make sure you’re drinking the recommended eight to ten eight-ounce glasses per day to keep yourself hydrated and encourage weight loss?

how much water should i be drinking to lose weight

how much water should i be drinking to lose weight


.Why is water so important?

Our bodies are comprised largely of water so it’s understandable that every function inside our body depends upon it to do its job well. Cells, Organs, Tissues all need water to regulate body temperature and keep certain areas moist for example our very own eyes. These are just a few of the major components and mechanisms affected but water also acts as a lubricant for the spine, protecting our joints. It’s basically absolutely fundamental to drink water.


If we have enough water we can then lose it efficiently too, through sweating and urination. This is crucial to eradicate toxins from the body and prevent us from becoming poorly. Water is always lost through diarrhoea, vomiting and sweating, especially when we have a fever. The kidneys and liver need water to fight off infection so ensure you top up when you are unwell.

how much water should i drink to lose weight


.how much water should you drink a day in litres to lose weight ?

Every day we lose water through our breath, perspiration, urine and bowel movements.


For our body to function properly, we must replenish its water supply by consuming beverages and foods that contain water.


So how much fluid does the average, healthy adult living in a temperate climate need?


.The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

.About 15.5 cups (3.7 liters) of fluids for men

.About 11.5 cups (2.7 liters) of fluids a day for women

.These recommendations cover fluids from water, other beverages and food. About 20 percent of daily fluid intake usually comes from food and the rest from drinks.


.You've probably heard about the advice to drink 8 glasses a day.


.Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty.


For some people, fewer than eight glasses a day might be enough. But other people might need more.


We might need to modify our total fluid intake based on several factors that influence water needs: Exercise, Environment, Overall health, Pregnancy or breast-feeding.

.Does drinking water help you lose weight? 

Drinking water may help you lose weight by decreasing your appetite, increasing your metabolism, and helping you burn excess fat. 


There's a wealth of evidence to suggest that drinking water can help with weight loss. In a 2013 review of studies on people who were dieting to lose or maintain weight, scientists observed that increased water consumption helped the participants lose weight. 

how much water should i drink a day to lose weight
how much water should i drink a day to lose weight


Here's why drinking more water can help with weight loss:


.Drinking your recommended daily water intake helps to:

.Improves your mood

.Flushes toxins from your system

.Fills you up so you don’t eat as much junk

.Naturally helps your body release fat cells

.Keeps food moving through your system

.Keeps your organs healthy while you’re sweating

.Reduces muscle fatigue while working out

.Helps you recuperate faster from a workout

.Keeps you from feeling groggy in the afternoon

.Water even helps you lose water weight!


.Is drinking water before bed good for your heart?

Drinking water at any time of day is good for your heart. If you’re thirsty at bedtime, that means that your body needs water, so go ahead and pour yourself a glass before turning in for the night.


Water Helps You Shed Fat:

Lack of water restricts the body from properly metabolizing stored carbs and fat. The fat metabolization process is called lipolysis and if you are dehydrated, the body may not be able to burn excessive fats. Drink enough water to stimulate the process of lipolysis to lose fat.


Water Loaded Foods Help:

Besides drinking plain water, make sure to include water-rich foods like soups, smoothies without sugar and salt in your daily diet. Add berries, tomatoes, cucumber, watermelon, grapes, celery, melons to your diet plan as these natural wonders are low on calories, high on water and act as appetite suppressants.

How Much Water Should I Drink To Lose Weight
How Much Water Should I Drink To Lose Weight


.How much water do you need to drink?


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


.Water Helps Identify Hunger Cues


Chances are you have been told over and over again that water can make you feel full. However, the ability of water to help you in pinpointing your hunger level is said to be much more helpful compared to its filling abilities. There are instances when you think that you are hungry when the truth is you are actually just thirsty. For example, most of the feelings often associated with hunger, like gurgling and empty stomach, low levels of energy as well as light-headedness also strike when your body is running low on its water levels.


The moment you feel that hunger is setting in, you can drink some water for you to know how hungry you are. A study revealed that obese adults who had more than 16 ounces of water half an hour prior to their meals ended consuming lesser calories which helped them lose an extra 2.6 pounds as compared to those who just imagined that they have full stomachs before they sit down for their meal.


.Healthier Skin


The water you drink is absorbed through your kidney to flush out the toxins from your system. When you are not getting enough water, all of that is utilized by your kidneys to clean out your system, which leaves your skin dry and dehydrated. 


Dry skin looks dull and is more prone to acne and blemishes. If you want to have clear skin, it is important to get as much water into your system as you can. This will keep your skin naturally moisturized while your body uses the rest of the water to perform other functions. 



.Match any alcohol consumption with equal amounts of water. This matched fluid intake should not count toward your daily water intake. Any water you drink for this purpose should be in addition to your daily water goal.


.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.

how much water should i drink daily to lose weight


.Glowing Eye Area


When you drink a lot of water, it flushes out sodium from your water (that can build up when you consume large amounts of high sodium foods). If you can flush out sodium from your body, you are less likely to suffer from under-eye circles and puffiness. Thus, it can combat dark circles in your under-eye area. 


.De-bloats your stomach

When waste builds up in the body, people may feel bloated, swollen, and tired. Bloating can add inches to a person’s waist, and cause a host of other negative effects. This is caused by dehydration, as a dehydrated body can’t correctly remove waste from your stomach and intestines, leading to constipation and bloating. Water is important to the kidneys, helping your organs filter toxins and waste while keeping essential nutrients and electrolytes. When the body is dehydrated, the kidneys retain fluid, resulting in bloating, and in the worst-case scenario, hard stools and constipation.


Hydration is key to staying trim and healthy, as it de-bloats your stomach and keeps waste moving by softening or loosening hardened stools, as well as helping the body to recover from digestive problems, such as diarrhea and indigestion.

how much water weight can you lose in a week
how much water weight can you lose in a week


.REPLACE CALORIE-FILLED DRINKS WITH WATER

Ditch the sodas and juice and replace them with water to help you lose weight. If you think water tastes boring, add a slice of lemon. A glass of water with lemon is a recipe for successful weight loss because the pectin in lemons helps reduce food cravings. Think water doesn’t really help with weight loss? Give up those sugary drinks for just a few weeks and see the difference.


.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.

drinking water to lose weight fast


.Workout Efficiency


Developing a good workout routine and water intake is vital in your quest to lose weight. Water is an essential component in promoting healthy cells in the body. When you drink plenty of water, it aids in the cell regeneration process so you can improve your exercise on a cellular level. 


When you are properly hydrated during exercise, you can maximize each session and improve performance. A healthy diet and a good workout routine combine to helping you lose weight.


.When’s the best time to drink water if you’re trying to lose weight?

If your end goal is weight loss, "the ideal timing to drink water is at least 30 minutes prior to a major meal. Always keep a 30-minute buffer between the two, because if you drink water immediately before a meal, it will do more harm than good as it can dissolve the necessary digestive juices required for digestion."


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