Losing weight can be hard for most it as this demands determination, commitment, and discipline. There are many ways to lose weight and there is no single weight loss program that is effective for everyone. Each one of us has different body types and conditions and for some, it may take more time before they can see changes in their body.
Drinking plenty of water has been proven to be effective for many people as a way to lose weight. You’re probably surprised to know how this simple beverage can help you shed some weight and if only you knew this earlier you would have drank more water when you were younger.
Before you start gulping pitchers of water, it is important to know that there is a recommended amount of water to drink each day. But how much water to drink each day to support weight loss?
How Much Water Per Day Do We Need?
We were taught in school that we need at least 8 glasses of water each day, that’s about 2 liters. That is the average water consumption that we need daily. For some, this may be a lot especially for those who are not fond of drinking water and prefer other kinds of beverages.
However, this number can vary as some people may require more water than others. People who sweat too much or those who are very active may need more water than an average person. A woman who is breastfeeding may also need to increase water intake to support a sufficient milk supply.
While some may need more water daily, other people may need less. As a general rule, you should always drink water when you feel thirsty. If you are monitoring your daily water intake and had consumed 2 liters already but still feel thirsty, then you need to adjust until you have quenched your thirst.
As mentioned earlier, how much water to drink per day varies for every individual. Below is an example of people who may need more than 2 liters of water each day and to support weight loss.
1. Endurance Athletes or Those Who Work Out a Lot
Those who love working out a lot and endurance athletes may need more than 2 liters per day. This is because they sweat too much, and as they sweat they lose a lot of water in their body. When this happens, they need to properly hydrate.
It is also recommended to drink at least 2 glasses of water before and after exercise and to take at least 4-8 ounces while exercising. To see how many pounds you lost, it is best to weigh yourself before the workout.
2. Overweight Individuals
People who have higher BMIs tend to be least hydrated, therefore may need more water intake. But how much water per day do they need to stay hydrated and aid in weight loss?
The computation for this is to drink water that is half of the body’s weight in ounces. For example, if you weigh 200 pounds then you should drink at least 100 ounces of water or at least 3 liters of water each day.
One study showed that overweight individuals who consumed 16 ounces of water 30 minutes before their meals had lost an additional 9 pounds after 12 weeks. It also claims that water plays a vital role in weight loss just as much as exercising and food intake.
How Water Helps In Weight Loss
1. Suppresses Appetite
Sometimes we mistake hunger for being thirsty. When we feel hungry, the first thing we do is to find something to eat to fill the stomach. However, most of the time it is only mild dehydration, and drinking a glass or two of water should fill us up.
Drinking water before meals can help suppress appetite and will make us feel full easily. This means that our food intake will also decrease.
2. Reduce Calorie Intake
It is no secret that water has zero calories. Most of the time we prefer other beverages like soda, coffee, and juice over water when we feel thirsty. These drinks have a lot of calories in them, which contribute to weight gain. If we replace water with these beverages, we can reduce our calorie intake, thus resulting in weight loss.
3. Helps Burn Fats and Boost Metabolism
Increasing our water consumption daily may increase lipolysis. If we do not have enough water in our system it may lead to a decrease in lipolysis. Lipolysis is the body’s process to burn fat to use as energy.
Water is said to boost metabolism and energy expenditure especially when taken cold. If we have enough water in the body, it stimulates heat production. As the body expends energy, the faster our metabolism works.
Other Health Benefits of Water
- Helps in regulating blood pressure
- Boosts brainpower
- Keeps skin healthy, glowing, and bright
- Helps in reducing stress and fatigue
- Aids in removing body wastes
There is no doubt that getting enough water every day has a lot of benefits aside from losing weight. How much water to drink each day will depend on a lot of factors like weight, age, physical activities, and a lot more.
Although drinking plenty of water each day has a lot of benefits, we should not overdo it. Too much water in the body can also cause serious health issues. So, how do we know if we have too much water in our system already? It can be seen with the change of sodium level in our blood.
The bottom line is water can help in weight loss, however, upping your water intake may not be enough to reach your desired weight. Aside from increasing your water consumption, you should also change your lifestyle, add some physical activities and eat healthier food.
Staying hydrated is important even if you are not trying to lose weight and how much water you need per day may vary especially during hot days. You may need to drink more not only to lose weight but also for your overall well-being.