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Hydration for Weight Loss Part 2: 6 Benefits of Drinking Water

Hydrate yourself with water, the world’s foremost medicine for disease and weight loss In all likelihood, you have heard over and over again how proper hydration is so important for your health. In fact, I’m pretty sure I mentioned that in my last post! If you don’t drink enough water, you can end up dehydrated which in turn can lead to other nasty conditions such as headaches, fatigue, aching muscles, and cramps. Skin problems can develop; low blood pressure and even rapid heart rate all can result in skimping on being well hydrated. And if it is really serious dehydration this can even lead to organ failure. If you are trying to lose weight, then hydration can even help you with that, and that’s a promise! Apart from drinking water, there are topwater foods to enjoy too. Lots of people think that by keeping hydrated, they just need to drink plenty of water. In fact, we are going to list some of the top water-rich foods that will benefit your body greatly in keeping hydrated. 

Let’s look:

1. Water is a natural appetite suppressant.

The stomach can sense when it is full so it will send signals to the brain that you have had enough. Water takes up a lot of space in the stomach and yet it contains no calories. You feel fuller and less hungry when you drink a glass of water. Sometimes people think they are hungry when they are actually thirsty. If you drink a glass of water before starting to eat a meal, you can actually help to curb any unnecessary snacking. A study completed in 2014 where 50 overweight women drank 500 milliliters (mL) of water 30 minutes before breakfast, lunch, and dinner, each day. For 8 weeks they did this, aside from drinking their regular water consumption. They all experienced a reduction in body fat, body weight, and body mass index, as well as reporting appetite suppression.

2. Water increases the burning of calories.

Studies also show that when you drink plenty of water you have an increase in energy expenditure 90 minutes after drinking the water – you burn more calories. Water seems to temporarily increase the number of calories burned while resting. Drinking cold water seems to enhance the water’s calorie-burning benefits because the body uses up calories or energy by heating up the water for digestion.

3. Water helps to remove waste from the body.

If the body is well hydrated, it becomes easier for the body to remove waste, such as urine and feces. All the essential electrolytes and nutrients are retained. It’s when your body is dehydrated that the kidneys retain waste fluids. This causes dehydration, resulting in constipation and lumpy stools. Water keeps the waste moving and helps your body to recover from digestive problems like indigestion and diarrhea – it literally keeps that bloated, swollen, and tired feeling away.

4. Drinking fresh clean water can reduce overall other liquid calorie intake.

Clean water, with no calories, is the best alternative to drinking fruit juices and energy drinks. It is so easy to pack on the calories by drinking juices, sodas, sweetened tea, and coffee. People simply forget that there are heaps of calories in sports drinks and alcoholic beverages – they kind of link calories to food. Replacing just a few of the high-calorie drinks for water, you will see long-term weight loss benefits.

5. Water is necessary to burn fat.

When you are not sufficiently hydrated, your body can’t metabolize stored carbs and fats properly. Water is essential for burning off fat from foods and drinks and stored fat as well.

6. Water helps with workouts.

Exercise is a top priority when it comes to any weight loss journey. Water plays a huge role alongside exercise. Water helps the muscles, joints, and connective tissues to move correctly. Water also helps your heart, your lungs, and the other organs in your body to work effectively as the activity is ramped up when you do exercises. Without water, they would all seize up. When you are hydrated you reduce the risk of experiencing muscle cramps and fatigue. To avoid dehydration, drink before you exercise, keeping water always at hand, particularly when the weather is hot and humid. How much water should I drink? Your intake of water relates to certain factors like your health and age. Even though there aren’t any standard recommendations for how much water to drink, here are some factors to look at which will help you determine your water requirements:

  • Your activity levels
  • Your age
  • Your body size
  • The temperature, humidity and sun exposure you are in
  • Your health status
  • 2,700 mL or 91oz a day for adult women
  • 3,700 mL or 125oz a day for adult men
  • Yes, hydration helps for weight loss, for sure

Drinking enough water is a good key to maintaining a healthy weight, and studies show that there are links between staying slim and being hydrated. Studies also show that the less hydrated you are, the more likely you are to have a higher body mass index (BMI). It is suggested that water actually deserves far greater focus when it comes to weight management. People, yes, are often advised to drink water to help them along when they are on a diet – there are plenty of studies which prove this. But on the other hand, obese people also drink more water. Researchers, in a new study, looked at data from 9,500 participants conducted by the National Health and Nutrition Examination Survey (NHANES). One survey was between the years 2009-2010 whilst the other was from 2011-2012. Participants submitted urine samples as part of a physical examination and the researchers then determined how hydrated the participants were by measuring the osmolality of the urine. To put it more plainly, they wanted to see how concentrated each person’s urine was. The higher the concentration the less hydrated the person. The researchers measured the urine in the 2009 survey asking people to recall how much water they drank. Other factors included the water content of the foods they ate. In the new study, the researchers used urine osmolality again to determine if a person was suitably hydrated or inadequately hydrated. They discovered that those who were not adequately hydrated had higher BMI’s on average than those who were hydrated. The researchers found that the inadequately hydrated people were nearly 60% more likely to be obese than the people who were adequately hydrated. The study was on hydration levels and weight and not on whether drinking more water could help people lose weight. A family medicine physician at the University of Michigan, Dr. Tammy Chang says it could be that people with higher BMI and not adequately hydrated, could be obese because of the kinds of food they eat and also the amounts of food and drink they consume. It is the water-rich foods that tend to be lower in calories, while it is the fat-rich foods, which have less water in and which are higher in calories. Another conclusion made is that those who stay well-hydrated practice behavior that protects them against obesity. Chang says that more studies are needed to get to the bottom of hydration and weight. Take it from Dr. Oz. Dr. Oz says, when it comes to hydration for weight loss, there are just a couple of effective strategies to remember on your journey to the body of your dreams. First of all drink plenty of water, because hydration is key to weight loss success. He says it is particularly crucial to rehydrate each and every morning after your good night’s sleep in order to replenish the water you lost while you slept and to jumpstart your digestion for the day. He recommends that you eat clean foods, all of which are mentioned in my last post. Balance all the water-rich fruit and veggies out with lean proteins and whole grains to a healthy lifestyle. He further suggests that another important solution is to exercise strategically, get excellent quality sleep, adopt a regular sleep schedule. ‘Drink plenty of water because dehydration can be ugly’

Meet Ashley, a talented graphic designer, devoted partner, and proud mom to a sweet toddler. After years of working in the design industry, Ashley decided to take a break and focus on her new family. She's been adjusting to life as a stay-at-home mom, finding joy in watching her little one grow and learn. After the birth of her child in March 2022 and a full year of recovering from birth injuries, Ashley decided to take control of her health and restart her weight loss journey. She has been sharing her progress on her blog, offering tips and advice for others who are also trying to get back into shape since 2018, and is excited to jump back in. In addition to her weight loss journey, Ashley loves to write about all aspects of mom life on her blog. Ashley shares her experiences and knowledge with other moms who are also navigating the challenges of motherhood. With her graphic design skills, Ashley creates beautiful and inspiring posts that keep her readers coming back for more.

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