One of the best ways to lose weight and stay healthy is to drink plenty of water throughout the day. However, what’s the right amount of water to be drinking? Do you have to chug water constantly or can you just fill up your water bottle at regular intervals? What are some of the best ways to integrate drinking more water into your life? This article on the water for weight loss answers all these questions and more!
How Much Water Should You Drink to Lose Weight?
Water for Weight Loss
Despite what you might have heard, it’s not a huge amount of water that helps you lose weight—but drinking enough fluids is critical for weight loss. If you’re not feeling hungry enough throughout your day, staying hydrated can help with appetite and carb cravings, keeping your calorie intake low and metabolism high. In fact, one study found that when dieters increased their fluid intake by 1 liter per day, they lost 3 times more weight than dieters who didn’t increase their fluid intake (11.1 pounds versus 4.7 pounds).
Another study found that overweight individuals who drank 16 ounces of water before each meal lost 25% more weight than participants who didn’t use liquid to fill up before eating.
How much should you drink?
As it turns out, water for weight loss is not so much about how much you drink as when you drink it. Researchers from Virginia Tech found that people who drank 17 ounces of water before a meal consumed 75% fewer calories during their meal than those who did not consume water prior to eating. In fact, it’s thought that drinking water before a meal helps reduce overeating by slowing down our digestion and subsequent blood sugar spike.
Plus, if you want to know how much water should you drink for weight loss, consider that if water can help us cut hundreds of calories per day, what would it do if we replaced soda or juice with H2O at every snack and meal throughout our days?
Stay Hydrated All Day Long
Drinking enough water throughout your day may help you lose weight. One study found that people who drank two cups of water right before eating lost 15% more weight than those who didn’t increase their water intake. Scientists think staying hydrated helps you feel full without having any extra calories, and it also may lower cholesterol levels and improve heart health.
So it’s a good idea to carry a reusable water bottle and sip from it throughout your day. Just remember not to overdo it—getting too much water can cause serious issues like hyponatremia or even death in extreme cases, so if you start feeling dizzy or sick, stop drinking so much! And try some of these other ways to boost your metabolism if you want to lose weight fast. Stay healthy!
Don’t Forget About H20 At Mealtimes
While we typically focus on drinking water for weight loss, what you drink with your meals matters too. Drinking water before a meal may help prevent overeating and help you consume fewer calories overall (try starting your meal with a tall glass of ice-cold water). Water is also useful at breaking up food particles and washes down food that’s stuck in your teeth.
Pairing water consumption with eating meals can also help speed digestion, which may reduce bloating and indigestion symptoms caused by overeating. While we typically focus on drinking water for weight loss, what you drink with your meals matters too.
Keep Some by Your Bedside for Late-Night Drinking
The National Institutes of Health (NIH) found that when participants drank about 17 ounces of water close to bedtime, they slept more deeply and had less trouble falling back asleep in a follow-up study.
According to their findings, if you’re dehydrated your chances of staying up late are higher, meaning you may be burning more calories than usual—even when you’re sleeping. Set a reminder on your phone so you know exactly how much H2O is right for your body on any given night.
Drinking More Water Can Make You Healthier
Drinking more water doesn’t necessarily mean you’ll lose weight, but it can make you healthier. Drinking plenty of H2O is good for your skin, bones and digestive system, among other things. According to Healthline, research also shows that drinking plenty of water may be helpful in preventing kidney stones and gallstones. Experts recommend drinking at least six glasses of water per day.
If you don’t like plain H2O, Healthline recommends infusing it with lemon or cucumber slices and freezing it in ice cube trays. That way, you can add some flavor without having added sugar or artificial sweeteners. The site also suggests adding a few mint leaves—but remember that mint can sometimes have a laxative effect if consumed in large quantities. This post covers everything you need to know about water for weight loss.