For a long period, drinking water has been considered to benefit weight loss.
Many types of research show that drinking more water may help from weight loss and support (3).
This article describes how drinking water can help you lose weight.
Drinking-Water Can Make You Burn More Calories
Most maximum of the studies noted below looked at the impact of drinking one, a half liter (17 oz.) serving of water.
Drinking water boosts the number of calories you burn, which is recognized as a resting energy investment(4).
Confirming this, one research of overweight and fat children found a 25% jump in resting energy investment after sipping cold water (7).
Research of overweight women considered the consequences of increasing water intake to over 1 liter (34 oz) per day. They discovered that over a 12-month span, this happened in an extra 2 kg (4.4 lbs) of weight loss (8).
As these women didn’t make any lifestyle modifications besides drinking more water, these effects are very convincing.
Additionally, both of these investigations show that drinking a half liters (17 oz) of water ends in an extra 23 calories burned. On an annual basis, that sums up to approximately 17,000 calories — or over 2 kg (4.4 lbs) of fat.
Various other studies have observed overweight people who drank 1-1.5 liters (34–50 oz) of water every day for a few weeks. They observed a notable reduction in weight, waist circumference, body mass index (BMI), and body fat (8, 9, 10).
These effects may be even more exciting when the water is cold. When you absorb cold water, your body uses more calories to warm the water up to body temperature.
Drinking a half liters (17 oz) of water may improve the number of calories burned for at least an hour. Some researches show that this can guide to proper weight loss.
Drinking-Water Before Meals Can Reduce Appetite
Some people insist that drinking water before a meal decreases appetite.
There truly looks to be some certainty behind this, but essentially only in middle-aged and older adults (11).
In one research, middle-aged obese and overweight participants who absorbed water before each meal lost 44% more extra weight, compared to a group that did not drink more extra water (4).
Another research also revealed that drinking water before breakfast decreased the number of calories consumed during the meal by 13% (12).
Although this may be very advantageous for older and middle-aged people, studies of younger people have not confirmed the same dramatic decrease in calorie intake.
Drinking water before meals may decrease hunger in middle-aged and older people. This reduces calorie intake, driving to weight loss.
Consuming More Water is Linked to Reduced Calorie Intake and a Lower Chance of Weight Gain
Because water is typically calorie-free, it is usually associated with reduced calorie intake.
Drinking water may also benefit limit long-term weight gain. In general, the normal person obtains approximately 1.45 kg (3.2 lbs) every 4 years (18).
This amount may be decreased by:
Adding 1 cup of water: Improving your daily water consumption by 1 cup may decrease this weight gain by 0.13 kg (0.23 lbs).
Replacing other beverages with water: Replacing a portion of a sugar-sweetened beverage with 1 cup of water may decrease the 4-year weight gain by a half kg (1.1 lbs).
Recent, school-based research proposed to decrease obesity rates by supporting children to drink water. They placed water fountains in 17 institutions and given classroom lessons about water consumption for 2nd and 3rd graders.
After one school year, the chance of obesity had been decreased by a huge 31% in the schools where water consumption was increased (19).
Absorbing more water may lead to reduced calorie intake and decrease the risk of long-term weight gain and obesity, particularly in adolescents.
How Much Water Should You Drink?
Several health authorities suggest drinking eight, 8-oz glasses of water (about 2 liters) every day.
But, this estimate is totally random. As with so many things, water requirements depend completely on the person(20).
For example, people who exercise daily or sweat a lot may demand more water than those who are not very active.
Breast-feeding mothers or older people also necessitate monitoring their water consumption more closely (21).
Keep in mind that you also get water from many beverages and foods, such as milk, coffee, meat, tea, fish, and mainly vegetables and fruits.
As a good rule of thumb, you should always absorb water when you’re thirsty and absorb sufficient to satisfy your thirst.
If you notice you are in a bad mood, have a headache, continually hungry, or have difficulty concentrating, then you may experience mild dehydration. Drinking more water may benefit fix this (22, 23, 24).
Based on the research, drinking 1-2 liters of water per day should be adequate to help with weight loss.
Here’s how much water you should drink, in diverse measurements:
- Ounces: 34–67.
- Liters: 1–2.
- Glasses (8-oz): 4–8.
Despite this, this is just a common guideline. Some people may require less, while others may require a lot more.
Also, it is not suggested to drink too much water either, as it may produce water toxicity. This has even caused death in severe cases, such as during water drinking competitions.
According to the research, 1–2 liters of water per day is sufficient to help with weight loss, particularly when consumed before meals.
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The Bottom Line
Water can be very effective for weight loss.
It is 100% calorie-free, assists you to burn more calories, and may even crush your hunger if consumed before meals.
The advantages are even more prominent when you substitute sugary beverages with water. It is a very simple way to cut back on calories and sugar.
But, keep in mind that you’re going to have to do a lot more extra than just drink water if you need to lose a notable amount of weight.
Water is simply one, very tiny part of the puzzle.