Drinking water and weight loss are always linked with one another. People think drinking more water helps them lose more weight.
Almost 60% of adults in the USA increase their water intake while losing weight. Different studies also suggest that increasing your intake of water may help you lose more weight.
Can you burn calories by drinking more water?
There are plenty of studies that show the impact of drinking water. A few of them are listed below.
One trusted source shows that increasing your intake of water help you burn more calories. This is known as Resting Energy Expenditure.
During these studies, it was observed that Resting Energy Expenditure in adults increased by 30% even within 10 minutes of water intake.
Similarly, the same results were found in children. The Resting energy Expenditure was seen to be increased by 25% in children.
In women, these studies examined the intake of water (1 liter) for up to one year. These women lost 2 kg extra during this period. The 2 kg seems small in number, but the result was impressive because these women did not make dietary changes. (Source)
Furthermore, these studies show drinking an only half liter of water per day will help you lose 2 kg extra per year by burning 23 calories daily. So the more you intake the water, you are more likely to lose weight.
There are plenty of other studies, that indicate the connection between drinking water and weight loss. Obese people who drank 1-2 liters of water per day saw a tremendous drop in their body weight and BMI (body mass index). (Source)
This effect can be enhanced by drinking cold water. When you drink cold water, your body first warms it, making it suitable for your body temperature. During this process, your body will burn more calories.
Drinking 1-2 liters of water every day has been shown in several studies to help you burn more calories and lose weight.
Can drinking water before meals reduces appetite?
When your stomach is full, it sends signals to the brain, and as a result, you consume fewer calories. Drinking water before meals can make you full earlier, and you are more likely to eat fewer calories.
Drinking water before meals can significantly reduce your appetite. Some people claim they eat less when they drink water before meals. These results are – however, significant in older age people. (Source)
Several studies have shown that elderly adults who drink water before meals can enhance their weight reduction process by 2 kg. This result was seen over a period of 12 weeks. (Source)
In another study, obese and middle-aged people participated. They have seen a tremendous reduction in their weight by 44% compared to the other group, who did not drink more water. (Source)
These results are almost exclusive for middle to older-aged people. During these studies, young individuals did not lose weight or cut back on their calorie intake.
Drinking water before meals helps in reducing appetite and weight by encouraging less calorie intake. However, these results are almost exclusive for middle to older-aged people.
Water intake and fat burning
Water is essential to speed up the metabolism of the body. In absence of water, your body cannot metabolize stored fats or carbs. The process of fat breakdown is called lipolysis.
Water is needed during this process to transform fat molecules into fatty acids and glycerol. Consuming more water is linked with increased fat burning.
A small animal’s based study revealed that increased water intake led to increased breakdown of fats.
Drinking water and reduced calorie intake
It is convenient to add liquid calories in form of sugary drinks, tea, and coffee. You do this even without knowing how many calories you are consuming. Replacing these high-calorie drinks with water or other herbal teas can significantly help you lose weight.
Water contains zero calories. It helps in reducing weight by reducing the intake of calories. When you increase the intake of water instead of other beverages, you consume fewer calories.
Several studies have seen a low-calorie intake of up to 200 on average in individuals who drink water.
Some studies suggest: drinking more water also prevents you from weight gain. On average, a person gains almost 1.45 kg every 4 years. (Source)
You can significantly reduce this amount by adding 1 more cup of water or replacing sugary drinks with water every day. It will help you reduce your weight gain from 1.45 kg to half kg every 4 years.
One school-based study found a reduction in weight loss in obese children significantly over a period of one year. They installed the fountains in different schools and encourage them to drink more weight.
After one year, they observed a significant reduction in obesity in children. (Source)
To avoid obesity: it is critical to urge youngsters to drink more water.
Drinking water is linked with reduced calorie intake. It helps in reducing weight and prevents long-term weight gain and obesity.
How much water should you drink in a day?
There is no standard recommendation on intake of water as it depends upon multiple factors like:
- Sun exposure
- Activity level
- Humidity level
- Health condition
Generally, it is recommended to drink almost 2 liters of water per day by experts. But this amount varies from person to person. Older people, breastfeeding moms, and those who exercise and sweat a lot require more water than others.
Fruits, vegetables, beverages, tea, coffee, and milk also provide water. It is good to drink 1.5-2 liters of water to avoid dehydration and promotes weight loss.
This is just a general rule for individuals – however, different people need a varying amount of water according to their weight, age, and activity level.
Keep in mind – too much consumption of water is also prohibited. It may cause toxicity and even cause the death of individuals in rare cases.
The amount of water intake varies from person to person. It depends upon the age, weight, and activity level of a person. However, several studies suggest: drinking 1.5-2 liters of water per day is enough to promote weight loss.
Water is excellent for weight loss. It helps in reducing appetite, burning calories, and promoting weight loss, especially when consumed before meals.
You may increase the benefits of drinking water by replacing your sugary beverages with it. Keep one thing in mind – water is not the only way to lose weight.
To lose weight, you must reduce your calorie consumption while increasing your physical activity.