Consuming water can help eliminate calories and suppress appetite. Additionally, substituting sweetened beverages with water can reduce calorie and sugar intake. However, drinking water alone is insufficient for significant weight loss. So, How much water should you drink to help you lose weight?
Since ancient times, it has been believed that water aids in weight loss.
30–59% of US adults attempting to lose weight increase their water intake.
Numerous studies demonstrate that consuming more water can aid in weight loss and maintenance.
Learn how imbibing water can help you lose weight by reading about it.
Drinking Water Can Make You boost More Calories.
Most studies outlined below examined the effects of consuming 0.5 liters (17 oz) of water.
Consuming water increases your resting energy expenditure or the number of calories you spend while at rest.
It has been demonstrated that adults’ latent energy expenditure increases by 24–30% within 10 minutes of consuming water. At least sixty minutes pass.
One study of overweight and obese adolescents found that drinking cold water increased resting energy expenditure by 25%.
A study of overweight women examined the impacts of drinking more than 1 liter (34 oz) of water daily. Over a year, this resulted in an additional weight loss of 2 kg (4.4 lbs).
These results are impressive because these women did not alter their lifestyles other than drinking more water.
Moreover, according to both of these studies, drinking 0.5 liters (17 oz) of water results in burning an additional 23 calories. It corresponds to approximately 17,000 calories or more than 2 kilograms (4.4 pounds) of fat per year.
Several other studies have followed obese participants who consumed 1-1.5 liters (34–50 oz) of water daily for several weeks. They found a significant reduction in body weight, body mass index (BMI), abdominal circumference, and body fat.
When the water is icy, these results may be even more impressive. To warm frigid water to body temperature, the body expends additional calories.
Drinking Water Before Meals Can Reduce Appetite
Some claim that consuming water before a meal reduces hunger.
There appears to be some truth to this, but almost exclusively among middle-aged and elderly individuals.
According to studies involving older individuals, drinking water before every meal can boost their weight loss by 2 kg (4.4 lbs) over 12 weeks.
In one study, overweight and obese middle-aged participants who consumed water before every meal lost 44% more weight than those who did not.
Another study found that consuming water before breakfast reduced calorie intake by 13%.
Although this may benefit middle-aged and elderly individuals, studies on younger individuals have not revealed a similar reduction in calorie consumption.
Drinking More Water Is Linked to Lower Calorie Intake and Weight Gain Risk
Since water is inherently devoid of calories, it is typically associated with a lower caloric intake.
It is primarily due to substituting water for other beverages, which are frequently high in calories and sugar.
Observational studies have shown that individuals whose primary beverage is water consume up to 9% (or 200 calories) fewer calories on average.
Water consumption may also prevent long-term weight gain. The average person acquires approximately 1.45 kg (3.2 lb) every four years.
This amount may be increased by:
- Adding 1 cup of water: Reducing your daily water intake by 1 cup could reduce this weight gain by 0.13 kg (0.23 lb).
- Replacing other drinks with water: Substituting one serving of a sugar-sweetened beverage with one cup of water may reduce weight gain over four years by 0.5 kg (1.1 lb).
Water consumption can help prevent adolescents from becoming overweight or obese.
A recent school study sought to reduce childhood obesity by encouraging children to drink water. They installed water fixtures in 17 schools and taught second and third-graders about water conservation.
In institutions where water intake was increased, the risk of obesity decreased by a whopping 31% after one school year.
How Much Water Should You Drink To Help You Lose Weight?
Numerous health authorities recommend eight 8-ounce water containers (approximately 2 liters) daily.
However, this quantity is entirely arbitrary. As with many other factors, a person’s water needs depend wholly on their characteristics.
Those who frequently exercise or perspire profusely may require more water than those less active.
Additionally, older adults and nursing mothers must closely monitor their water intake.
Consider obtaining water from various foods and beverages, including coffee, tea, meat, fish, milk, and fruits and vegetables.
As a general rule, you should always consume enough water to quench your thirst when you are thirsty.
You may suffer from mild dehydration if you have a headache, a poor mood, constant hunger, and difficulty concentrating. It may remedy this by consuming more water.
According to studies, consuming 1-2 liters of water should be sufficient for weight loss.
Here is the recommended amount of water in various measurements:
- Liters: 1–2.
- Ounces: 34–67.
- Glasses (8-oz): 4–8.
However, this is only a general rule of thumb. Some individuals may require less, whereas others may require more.
Additionally, consuming an excessive amount of water is not advised, as it may cause water toxicity. It has led to death in extreme circumstances, such as during water-drinking contests.
At least an hour after consuming 0.5 liters (17 oz) of water, the number of calories burned may increase. Several studies indicate that this may result in modest weight loss. Increased water consumption may reduce caloric intake and the risk of future obesity and overweight, particularly in adolescents. According to studies, 1–2 liters of water daily can aid in weight loss, mainly when consumed before meals.
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