“Drink at least 8 glasses of water a day” has become such a cliched sentence now that we don’t pay much attention to it and many of us even consider it as a myth that “does not hold much water” when it comes to weight loss. However, there are studies which have shown that increased hydration supports weight loss through improved metabolism and increased lipolysis. It is also believed that increased water intake causes thermogenesis. Additionally, it’s relatively common for people to confuse thirst for hunger signals, and we tend to eat more food when actually we should just be sipping on a glass of water to silence those signals. Another mistake we do is to reach out for sugary beverages instead of plain water, and this practice can increase the calorie count by a great degree. Apart from the fact that when the body is well-hydrated, it can efficiently break down food, absorb nutrients, and eliminate waste, here are a few more facts on why water is necessary for weight loss. Read on:
1. Suppresses Appetite:
With a smart technique called “water preloading,” which helps to stretch the stomach, you can create a feeling of fullness and pull yourself back from overeating. In this strategy, experts recommend to sip on 500 ml of plain water half an hour before the main meal (breakfast, lunch, and dinner). Such a quantity of water before the meal will significantly stretch your tummy, and as a result, there would be lesser release of the hunger hormone “ghrelin.” This means you would feel full with less food and fewer calorie intake. It is an effective strategy to tackle overeating. Also read: “Will Drinking Lemon Water on Empty Stomach Lead To Faster Weight Loss?”
2. Prevents Water Retention:
Dehydration can make the body store water to make up for lack of incoming water. When water builds up in the body, it can lead to puffiness and bloating, especially around your tummy, hands and legs. Not surprisingly, water retention can cause an individual’s weight to go up anywhere from 1 to 1.8 kg on the weighing scale! When you consume enough water, the body clears the excess sodium and releases the held-up water. If the body is well hydrated, the weight will not fluctuate on the scale because of reduced fluid retention.
3. Boosts Metabolism:
Studies have found that having water does stimulate thermogenesis (production of heat in the body), especially with chilled water because the body has to spend a bit of energy to warm the fluid to body temperature, and the more your body uses the energy, the faster the metabolism. However, gulping down copious amount of water in the hopes to lose weight will backfire because overhydrating can dilute electrolytes like sodium leading to other health concerns. So, do not overhydrate!
4. Water is Necessary for Lipolysis:
Since 60% of human body is composed of water, it should not come as a surprise that water is necessary to run all functions, as it is with fat burning. The first step in the process of lipolysis (metabolizing of fat) is hydrolysis, which occurs when water molecules interact with triglycerides (fats). That’s why drinking enough water is essential for the fat-burning process to run smoothly. Also read: “Best Times to Drink Water to Speed Up Weight Loss.”
5. Improves Exercise Efficiency:
Proper hydration before, during, and after exercise improves performance and efficiency. Hydration plays an important role in performance, injury prevention, and recovery. The National Athletic Trainers’ Association (NATA) recommends that “athletes should begin a training session well hydrated by drinking approximately 500 to 600 ml of water or sports drink 2 to 3 hours before exercise and additional 200 to 300 ml of water or a sports drink 10 to 20 minutes before exercise” to prevent injury and improve performance.
Summing up, staying hydrated by drinking an adequate amount of water throughout the day offers numerous benefits that can support weight loss efforts. Firstly, water has no calories, making it a great choice for those looking to reduce calorie intake. By opting for water instead of sugary beverages or calorie-dense drinks, individuals can effectively cut down on their overall calorie consumption, which is crucial for weight management. However, individuals with heart or kidney ailment should consult their doctors before increasing water intake because it can cause health issues. While staying hydrated by drinking water is important for weight loss, it’s equally crucial to pay attention to the kind of food you eat. A well-balanced and nutritious diet can help you lose weight and you can access such plans on the Rati Beauty diet. Subscribe to the Rati Beauty app for more details.