You would be aware of the fact that staying hydrated offers immense benefits to your overall health. But did you know that there is a connection between hydration and weight loss? Yes!
Before you rush to the kitchen to fetch water thinking of flushing those extra pounds, read through the blog to learn how hydration affects your appetite and food intake, the science behind it, and tips to help you stay hydrated. In the end, we will also discuss solutions that really help with long-term weight loss. Let’s get started!
Role Of Hydration In Weight Loss
Hydration acts as fuel for powering numerous bodily functions. You must realise that hydration is not just about drinking water to quench your thirst but is also a key player in weight loss.
Proper hydration affects metabolism and enables the body to burn calories efficiently. When you sip on water regularly, you prevent dehydration, which can lead to water retention and temporary body weight fluctuations.
When you intake adequate water, your body effectively uses carbohydrates and breaks them down into energy, preventing the body from storing excess fat. Also hydration also contributes to the preservation of lean muscle mass, which plays a crucial role in boosting metabolism.
Science Behind Hydration And Weight Loss
Water regulates body temperature, facilitates digestion, enhances nutrient absorption, and supports detoxification processes. Staying hydrated also enables kidneys to function properly, ensuring waste and excess fluid elimination.
Water helps with weight loss because it removes waste from the body. Hydration eliminates waste and toxins via urination and sweat. Ample water intake prevents dehydration, leading to more efficient waste elimination.
Researchers have found that increased water consumption aids in metabolism, which helps burn more calories. A study found that drinking 16.9 ounces (500 ml) of water led to a significant increase in energy expenditure, burning roughly 2% more calories in less than an hour.
Hydration’s Effect On Appetite And Food Intake
Have you been in this situation where you are actually thirsty but feel like you are hungry? If yes, you are not alone. The brain doesn’t always send the right signal. It misinterprets “I’m thirsty” for “I’m hungry, I’m craving more food”.
The hypothalamus, a part of the brain responsible for maintaining balance in our system, combines signals from various sources, including the body’s fluid levels, to decide whether we should seek food or water. When water intake is insufficient, it misinterprets these signals, leading to an increased appetite and the likelihood of overeating.
But you can trick it by gulping a few sips of water, making it think that you are in need of some H2O and not hungry.
Downing a water glass before meals can support portion control and reduce calorie intake. Whenever cravings rise, stay hydrated to regulate your appetite and prevent unnecessary snacking or overeating, ultimately keeping the weight loss goals on track.
Daily Water Intake Recommendations
We all know that the 8×8 rule- drinking eight 8-ounce cups of water daily does wonders for your body. However, the National Academy of Medicine suggests that personalised intake levels work the best when it comes to weight loss.
- Women (19 years and older): 91 ounces (2.7 litres) of total water per day, including from beverages and foods.
- Men (19 years and older): 125 ounces (3.7 litres) of total water per day, including from beverages and foods.
*These numbers depend on various factors such as age, physical activity, climate, and overall health.
Hydrating Foods That Aids In Weight Loss
Water-rich fruits and vegetables contribute to overall hydration and facilitate a healthy weight loss journey. Here’s a list to include in your diet.
- Cucumber
- Watermelon
- Strawberries
- Celery
- Peaches
- Tomatoes
- Spinach
When To Drink Water Water For Maximum Weight Loss Benefits
To maximise weight loss benefits,
- Drink water before meals (a study found that the participants who drank 16.9 ounces of water before meals lost 44% more weight over 12 weeks than those who did not)
- Drink water during meals (to aid in digestion and help you feel fuller)
- Drink water after exercise (rehydrating after exercise can help replace lost fluids through sweat and support recovery)
- Drink water throughout the day (sipping water throughout the day helps regulate metabolism and prevent dehydration, which leads to water retention and temporary weight gain)
Practical Tips For Staying Hydrated (And Supporting Weight Loss)
Let’s discuss the practical tips for staying hydrated.
- Make water your go-to beverage throughout the day
- Carry a reusable water bottle with you and take sips on the go
- Set reminders on your phone or use tracking apps to check you are drinking enough water
- Notice your body’s cue and strike a balance between drinking water and eating
- Have hydration foods like fruits and vegetables to contribute to your overall fluid intake
| Now that you have understood the connection between hydration and weight loss, if you plan to shed those extra pounds by drinking water alone, NO, it won’t happen. More evidence is required to fully understand the interwoven relationship between hydration, metabolism, and weight loss. You must understand that through diet, hydration, or exercise, you cannot magically lose weight. Though they support your weight loss journey, you cannot solely rely upon them and wait to see changes on the weight scale. So, what else can you do? |
Visit VeCura Wellness For Weight Loss!
If you want to lose weight safely, effectively, permanently, and quickly, you should head to VeCura Wellness, the leading slimming clinic.
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VeCura Wellness offers scientifically proven treatments for weight loss, inch loss, fat loss or body contouring. The treatments are non-invasive, so you need not worry about the needles or surgeries. The clinic uses advanced technology and FDA-approved machines to deliver the treatments.
The wellness experts of VeCura assess the clients and get to know their concerns in the one-on-one consultation before suggesting a personalised weight loss treatment from
- Ultrasound therapy
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Conclusion
Staying hydrated can support your metabolism, regulate your appetite, and help you succeed in your weight loss efforts. With VeCura Wellness by your side, you can succeed on your weight loss journey. Here’s to a healthier, happier, fit you!
Note: To explore more engaging content and stay connected, feel free to visit VeCura Wellness YouTube channel for exciting videos, insightful discussions, and much more.
Hydration and Weight Loss: FAQs
1). Does hydration help with weight loss?
Hydration supports weight loss by aiding in digestion, increasing metabolism, and reducing calorie intake.
2). How much water should you drink daily to lose weight?
For men, it’s 3.7 litres, and for women, it’s 2.7 litres. Water intake also depends on factors like age, physical activity, climate, and overall health.
3). Can lack of hydration cause weight gain?
Dehydration can lead to temporary weight gain due to water retention, as the body holds onto water when not properly hydrated.
4). How to drink water correctly?
Drink water correctly by staying hydrated throughout the day, sipping consistently, and choosing water over sugary beverages.
5). Does water flush out fat?
No. Water helps the body eliminate waste and toxins, which indirectly supports overall health and weight management.
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