Does Drinking Water Help You Lose Weight?

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Can drinking more water help you lose weight? There is a lot of contradictory information on water's role in weight loss. We know drinking water is essential to our overall health, but what about its role in reducing body weight? In this article, we’re going to dive into the science of hydration, the benefits of water for weight loss and common questions about drinking water and weight loss.

How Much Water Should I Drink a Day?

Looking at this question, many people undoubtedly think about the tried-and-true “eight by eight” rule. That is, you should drink eight, eight-ounce cups (or 64 ounces total) of water per day. While that’s a good place to start, there is no universal requirement when it comes to the amount of water you should drink each day.

Activity levels in particular play a huge role in determining how much water your body needs. "If you are very physically active and sweating a lot (think when you are vigorously exercising or working outside on a hot day), you will need more water to replace what you lose in sweat. Another example of increased needs would be in pregnant women and those who breastfeed," says Meghan Pendleton, RD. 

Despite the variances, there is a general guideline that will be helpful for most people. The total amount of water from beverages and foods that you should consume each day can be boiled down to this:

• 3.7 liters (125 ounces) for men
• 2.7 liters (91 ounces) for women

It’s essential to realize that this recommendation from the National Academies of Sciences, Engineering, and Medicine focuses on hydration, not just drinking water. "For a healthy adult, the general rule of thumb to divide your body weight in pounds by half, and that is how many ounces to drink at baseline," says Pendleton.

Hydration vs. Drinking Water

Hydration means more than the water you drink. Water is only half the equation. The other half comes in the form of electrolytes and nutrients you can only get from food and supplements. Many people forget that certain foods such as vegetables and fruits contain plenty of water. They also contain electrolytes, which are just as important as the water itself.

You need to focus on both water and electrolytes. If you only drink filtered water, you're missing out on key electrolytes. Going by the recommendation above, if your goal is to consume 125 ounces (men) or 91 ounces (women) of water per day, we have some tips to do just that:

Consume Water-Rich Foods

“Veggies and fruits have high water content, as well as naturally occurring minerals that assist with proper hydration,” Pendleton says. Include fruits and vegetables with high water content in your diet, such as cucumbers, watermelon, oranges, strawberries, grapefruit and spinach. These foods not only contribute to your overall hydration but also provide essential nutrients and electrolytes. 

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Choose Other Beverages

"Other beverages that will provide water are tea, coffee, juice, soft drinks, soups, broths, ice chips/cubes, popsicles, ice cream, sherbet and sorbets," according to Pendleton. Just be cautious with beverages that are high in sugar, calories or caffeine, as they can have negative effects on your weight and overall health when consumed in excess.

Throw Soup into the Mix

Incorporating soups and broths into your meals can also help you reach your daily hydration goals while providing a comforting and nutritious meal option.

Consider Hydration Supplements

In addition to drinking water and consuming water-rich foods, you may also want to consider hydration supplements or electrolyte supplements. Hydration supplements typically come in the form of powders, tablets or capsules that can be mixed with water or consumed directly. Hydration supplements usually contain a balanced mix of essential electrolytes such as sodium, potassium, magnesium and calcium, which play a critical role in maintaining proper hydration levels.

Pay Attention to Your Body's Signals

Listen to your body and adjust your fluid intake accordingly. If you're feeling thirsty, fatigued or experiencing headaches or dry mouth, these may be signs that you need to increase your water and electrolyte intake.

Account for Exercise and Climate

Increase your fluid intake during periods of physical activity or when you're in a hot and humid environment, as these factors can lead to increased water loss through sweat.

Monitor Your Urine Color

A simple way to assess your hydration level is by checking the color of your urine. Light yellow or clear urine generally indicates proper hydration, while dark yellow or amber-colored urine may suggest that you need to drink more water.

Benefits of Water

Let’s explore the numerous benefits of staying well-hydrated, from supporting bodily functions and promoting mental clarity to enhancing physical performance and much more. 

Improved Physical Performance

Staying well-hydrated is essential for optimal physical performance, as even mild dehydration can have a negative impact on strength, endurance and overall athletic performance. Water aids in regulating body temperature, preventing muscle cramps and ensuring proper joint function.

Maintaining proper hydration levels can help athletes and fitness enthusiasts perform at their best during workouts and competitions. Using one of the best weight loss apps is a great way to monitor your progress and practice good nutrition.

Enhanced Cognitive Function

Proper hydration plays a crucial role in cognitive function and mental performance. "Staying hydrated can help reduce headaches, fatigue, and poor concentration," says Lindsay Delk, RDN. Dehydration can impair short-term memory, attention and decision-making abilities. By staying hydrated, you can help ensure that your brain functions efficiently and effectively. This will allow you to stay focused and alert throughout the day for school, work, exercise and more.

Supports Digestion and Nutrient Absorption

It’s important to drink enough water for healthy digestion and nutrient absorption. Water helps break down food, ensuring that nutrients are effectively absorbed by your body. Additionally, it prevents constipation by softening stools and promoting regular bowel movements. 

Boosts Skin Health

Proper hydration is essential for maintaining healthy, radiant skin. Water helps to replenish skin cells while reducing the appearance of fine lines and wrinkles.

Helps Prevent Kidney Stones

Increasing your water intake can help prevent the formation of kidney stones. “Adequate water intake is essential for proper organ function, such as helping your kidney flush out toxins,” Delk says. When you're well-hydrated, your urine becomes more diluted, reducing the concentration of minerals that can form kidney stones.

5 Reasons Why Drinking More Water May Help You Lose Weight

Convinced that you need to start paying closer attention to how much water you drink each day? Well, if your goal is to lose weight, we’ve got five more reasons for you.

So, regardless of whether you’re currently following a weight loss program for men or women, here’s why drinking more water can support a healthy weight loss:

Boosts metabolism

Drinking water has been shown to temporarily increase metabolism, which helps your body burn more calories at rest. One study found that overweight people who drank 50 ounces of water per day throughout the day showed a decrease in body weight, body mass index and body composition scores. By regularly drinking water throughout the day, you can maintain a higher metabolism, which may support weight loss and weight management.

Facilitates fat breakdown

Water is essential for the proper functioning of the liver, which plays a crucial role in fat metabolism. Staying well-hydrated ensures that your liver can effectively break down stored fats into usable energy, promoting weight loss. Adequate water intake supports the fat-burning process, helping you reach your weight loss goals.

Related Post: Best Fat Burning Foods

Reduces appetite

.Consuming water before meals can help you feel full sooner, leading to a reduced intake of food and ultimately, weight loss. "It helps keep you full and can reduce your appetite. And of course, water doesn't have any calories," says Delk. One study found that when combined with a hypo-caloric diet, consuming water before each meal promoted statistically significant weight loss. 

Enhances workout performance

As mentioned above, staying hydrated during exercise is essential for optimal physical performance. Dehydration can lead to muscle fatigue, cramps and reduced endurance, which may hinder your ability to engage in effective and consistent workouts. "Staying hydrated also keeps you energized and prevents fatigue, which can lead to more physical activity," says Delk. 

Replaces high-calorie beverages

Replacing high-calorie beverages such as soda, fruit juice and sweetened coffee drinks with water can help reduce your overall daily calorie intake. Since water contains zero calories, it makes an excellent alternative to sugary drinks that can contribute to weight gain. Making the switch to water can help you create a calorie deficit necessary for weight loss.

Our Favorite Products for Weight Loss

Proper hydration is important to help you meet your fitness goals. But you’ll also need proper supplementation as well. If you want to give yourself that extra edge during your weight-loss journey, check out some of our favorite supplements for weight loss.

Transparent Labs Whey Protein Powder

Did you know that whey protein isolate is for more than muscle building? It’s also been shown to support weight loss. Whey protein isolate is one of the purest forms of protein. It contains a high concentration of pure protein and minimal carbohydrates, fats and lactose. You might want to consider using whey protein as a complement to a healthy diet for weight loss and exercise program for a few reasons:

First, the thermic effect of protein is higher than that of carbohydrates or fats, meaning your body burns more calories digesting and metabolizing protein, which contributes to weight loss. Second, adding whey protein isolate into your diet can enhance satiety, making you feel fuller for longer periods, thereby reducing overall calorie consumption. Finally, protein supplements support lean muscle mass development. Studies show that lean muscle burns more calories at rest than fat mass.

Transparent Labs Whey Protein Powder is our go-to protein supplement because it’s grass-fed with none of the junk additives. Providing you with 28 grams of pure protein per serving, Transparent Labs Whey Protein is the perfect post-workout or midday snack option.

PhenQ

Capsimax, chromium picolinate and caffeine are popular ingredients in weight loss supplements, each offering unique benefits that can support your weight loss journey. Capsimax, derived from capsicum extract, is known for its thermogenic properties, which can increase your body's calorie expenditure by raising your metabolism and promoting fat breakdown. Chromium picolinate, an essential trace mineral, plays a role in regulating blood sugar levels and insulin sensitivity, thereby helping to manage hunger and cravings, as well as supporting efficient energy utilization. Caffeine, the reason you drink your morning coffee, can enhance mental focus, alertness and physical performance while temporarily suppressing appetite. Furthermore, caffeine has been shown to boost metabolism and promote the use of stored fat for energy, contributing to fat loss.

When combined, these ingredients are a powerhouse of weight loss support. You’ll find the ideal combination of these three in PhenQ. This thermogenic supplement contains the ingredients you need to boost your metabolic response and support your weight loss goals. If you’re looking for a supplement that’ll help you achieve your weight loss goals while boosting your mood and energy levels, this is it.

Swolverine Krill Oil

Fish oil gets all the attention, but did you know that krill oil is actually more potent? After all, what do you think the fish are eating? Krill! The omega-3 fatty acids found in krill oil, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have been shown to possess anti-inflammatory properties, which can help mitigate inflammation-related issues that may hinder weight loss efforts.

Some research suggests that omega-3s can also play a role in increasing fat oxidation, which is the process of breaking down stored fat for energy use, promoting fat loss. Omega-3 fatty acids have improved satiety levels in studies conducted, which may aid in weight loss through a decrease in consumed calories. When you need an easy solution for your omega-3s, Swolverine Krill Oil provides you with 500 mg per serving. Enough to get your day started right.

Swolverine Therm

Thermogenics refer to ingredients that boost your metabolism and support the breakdown of fat. Aside from those mentioned above, there’s also guarana, green tea leaf and garcinia cambogia.

Guarana is a natural stimulant because it is rich in caffeine, which has been shown to boost metabolism, increase fat oxidation and suppress appetite, contributing to weight loss. Green tea leaf extract has high concentrations of catechins such as EGCG (epigallocatechin gallate). This has been linked to enhanced metabolism and increased fat breakdown, making it a popular choice for weight management. Garcinia cambogia, a tropical fruit, contains hydroxycitric acid (HCA), which is believed to inhibit the enzyme responsible for converting excess carbohydrates into stored fat, potentially reducing fat storage.

You can find these three ingredients (and many more) in Swolverine Therm. Packed with 20 powerful, clinically proven weight loss ingredients, Therm is your ultimate natural thermogenic ally to supercharge your metabolism, ignite fat-burning potential and elevate your energy levels, paving the way for a successful fitness journey.

Water and Weight Loss FAQs

How soon do you see the benefits of drinking water?

You can experience the benefits of drinking water within minutes, as it can quickly impact hydration. Longer-term benefits of consistently drinking an adequate amount of water include improved digestion and sleep quality.

Does water speed up metabolism?

Yes, studies show a clear thermic effect with drinking water. It can temporarily increase metabolism, helping your body burn more calories at rest, though "the effect is quite tiny and insufficient to result in weight reduction," says Barbara Kovalenko, RD.

Does drinking a gallon of water help you lose weight?

Drinking a gallon of water daily might aid in weight loss by suppressing appetite, increasing metabolism, and replacing high-calorie beverages.

"Drinking water is not a magic cure-all for losing weight. For long-term weight management, it's critical to concentrate on a balanced diet and consistent exercise," Kovalenko says. 

What happens to your body when you start drinking more water?

When you start drinking more water, your body becomes better hydrated, leading to improved digestion, skin health, cognitive function and efficient fat metabolism.

Can drinking water help you lose belly fat?

Drinking water might contribute to overall weight loss—which may include losing belly fat—by boosting metabolism, reducing appetite and facilitating fat breakdown.

Final Thoughts

So how much water should you drink? While this varies person to person, a good starting range is consuming 91 ounces to 125 ounces of water per day. Remember, this is the total number of ounces from both beverages and food. Drinking enough water offers numerous benefits for our overall health and well-being, including its ability to aid in weight loss.

It's essential to stay well-hydrated, not only for weight management but also for improved physical and cognitive performance, better digestion, enhanced skin health and a stronger immune system.

Note that while while drinking enough water is essential, it’s more important not to overdo it. Drinking too much water can cause a dangerous condition called hyponatremia, which causes the sodium in your body to become diluted. Listen to your body; listen to your thirst. Do not force yourself to drink more water than you need. 

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