Water Intake and Its Role in Weight Loss

water weight loss

The importance of adequate intake of water cannot be over-emphasized. You must have heard the famous saying of “No Water, No Life.” This quote makes more sense when you consider the myriad of health benefits associated with water intake.

To begin with, the human body is made up of about 60% water — quite shocking, right? Well, we discovered more fascinating things related to water and how it benefits our health, which we’ll share with you in a bit.

We’re not saying you’ll achieve your desired body weight overnight just by gulping large volumes of water. However, research suggests that a higher level of body hydration enhances the efficiency with which the body carries out different tasks ranging from thinking to burning body fat.

That’s not all; there’s more. Stick with us as we walk you through the various mechanisms by which water promotes weight loss and how you can safely monitor your weight loss progress via the use of the Strive Weight Loss Competition App.

How Does Water Intake Aid Weight Loss?

From reducing calorie intake to suppression of hunger, water seems to offer more than enough means to help you shed weight fast. Let’s have a more detailed look at just how these mechanisms come into play.

Water Is a Natural Hunger Suppressant

Sometimes when we feel hungry, we may only be thirsty. This is because the brain often mistakes thirst for hunger. Hence, resorting to eating anytime you feel hungry can lead to overeating and eventually overweightness.

However, taking water regularly could send satiety signals to your brain, which can help suppress hunger to a large extent. One 2016 study proved that consuming 1 pint (568 ml) of water just before breakfast reduced food intake by 22%.

It Reduces Your Calorie Intake

Water is a healthier substitute for some liquids like soda, sweetened tea, coffee, juice, with high-calorie content since it slashes your overall calorie intake, further aiding your weight loss progress.

Interestingly, several studies have been carried out to back up these claims. For instance, one six-month 2015 study on overweight women found that replacing diet beverages with water following the main meal led to considerable weight reductions. Another research found that substituting sugar-sweetened beverages, milk, and juice with water reduced the risk of overweightness in children by an impressive 31%.

It Enhances Your Metabolism

Adequate water consumption does a great job at enhancing your overall metabolism and the rate at which energy is expended. This, in turn, aids body weight regulation.

In one 2013 experimental study examining the effect of water-induced thermogenesis on 50 overweight girls, drinking about two cups (500 ml) of water 30 minutes before breakfast, lunch, and dinner yielded considerable reductions in body composition and body mass index (BMI), and bodyweight.

Notably, water, especially when taken cold, induces heat generation (thermogenesis) in the body, causing the body to expend considerable energy in restoring the body’s temperature. This escalated energy expenditure boosts the body’s metabolism process, which is known to aid weight loss.

It Aids Exercise

During exercise, the body loses a lot of water. Therefore, there’s always a need to stay adequately hydrated during exercise as water helps dissolve electrolytes and evenly distribute them throughout the body. Notably, taking water during a workout could save you from muscle cramps and ensure that your exercises are effective.

Furthermore, by enhancing your workouts and reducing fatigue, adequate water intake could help you work out for more extended periods and burn an increased amount of calories.

Water Aids Fat Burning

Adequate consumption of water can promote lipolysis — the breakdown or burning of fat to yield energy. On the contrary, dehydration has been shown to slow down lipolysis, possibly due to hormonal fluctuations as well as the cell volume expansion effect of water, a process that plays a potentially important role in the metabolism of fat.

It Helps the Body Eliminate Waste

Aside from eliminating thirst, adequate water intake could also help to ensure optimal urine production and the excretion of feces. This is so since urine is primarily composed of water, and water softens the stool. As such, adequate hydration helps reduce the risk of gastrointestinal issues like bloating and constipation.

These effects are particularly beneficial in weight loss since there are speculations that the adequate excretion of urine and feces may play a role in losing weight.

It Helps to Reduce Stress

Symptoms like dizziness, confusion, and fatigue are commonly associated with dehydration. On the contrary, water aids stress reduction by suppressing the production of the stress hormone — cortisol. Since eliminating fatigue and dizziness allows you to expend more energy and burn more calories by participating in certain activities or exercises, regular water intake may help promote your weight loss goals.

How Much Water Is Just Okay For Weight Loss?

While the majority of health experts advise the daily intake of eight 8-oz glasses of water (approximately 2 liters) of water for optimal body function, research suggests that consuming anywhere between 1 to 2 liters (four to eight 8-oz glasses) of water daily is enough to aid weight loss. However, specific populations may need to consume more water. For example, if you exercise regularly or sweat more often than not, you may need to drink more water than the average individual.

Yet, while you’re at it, it’s important not to drink too much water as it can potentially lead to water toxicity, which could cause death in some cases.

When Is the Best Time to Drink Water for Weight Loss?

Generally, you should drink water whenever you feel thirsty or feel symptoms of dehydration like headache, dizziness, etc. However, for those looking to lose weight, drinking water just before meals proves to be the best option.

Notably, one randomized controlled trial on 24 obese and overweight adults found that consuming 500 ml (16.9 oz) of water half an hour before breakfast slashed calorie intake by 13%. A similar comparative study establishes that the intake of 300–500 mL (12.5–16.9 oz) of water just before lunch minimized calorie intake and hunger in the elderly, but not among young adults. However, increased satiety levels were noted across all subjects.

The Strive App — An Excellent Means of Keeping Fit

We understand that adhering to weight loss programs and practices could prove challenging for some. As with anything in life, people can easily get discouraged when they feel that they’re not making significant progress or simply not aware of how much progress they’ve made. 

The same applies to the weight loss journey. There’s a constant need to stay motivated and monitor your progress. But how can this be done? Luckily, Strive offers Weight Loss Tracking and BMI Tracking in addition to other features.

This mobile fitness app allows you to monitor weight loss metrics like body mass index (BMI), body fat percentage, number of steps, etc. The app also enables you to record your weight when you connect it to a smart scale. Another exciting feature of this mobile fitness app is that you can pair it with your Apple Watch while participating in weight loss competitions with friends and family.

Suppose you’ve taken it upon yourself to monitor your water intake by ensuring you consume specific amounts daily. In that case, the Strive app can further help you assess your weight loss progress over a particular time. Also check us out on Instagram to join us and stay motivated  https://www.instagram.com/strivecompete/