If there’s a “holy grail” of good health, drink plenty of water. The U.S. Geological Survey found that water makes up 60 percent of our bodies and is responsible for everything from removing waste from the body to regulating body temperature.

“Our bodies are highly dependent on water because all cells, body parts and biological fluids (like blood) in the human body contain water,” said M.D., MS, Gastroenterologist and Director of Clinical Fatty Liver Albert Do explained. He went on to say that our kidneys are in charge of controlling the amount of water in our bodies. They produce more urine when they drink too much water and less urine when they drink less.  So the question is  Can You Lose Weight By Drinking Water? 

But the body is more sensitive to water deprivation conditions and, as a rule, cannot live without it. It also keeps you alive by helping your body systems function (which is the most significant benefit of dehydration! But it’s not as simple as the water inside, weightless.    

Here’s all you need to know about water’s role in weight reduction and maintenance. What research has been done on hydration and weight loss?  

Some scientific evidence supports water as a weight-loss tool through several mechanisms. However, Dr Prior notes that it’s “unclear” whether drinking water directly leads to weight loss, saying it may be indirectly related.    

Cynthia Sass, MPH, RDN, a Los Angeles-based certified sports nutritionist, notes that water is only one piece of the weight loss puzzle and doesn’t recommend water as the only solution to weight loss. “However, water is essential for all bodily processes, including healthy circulation, digestion, and waste elimination, so drinking enough water benefits your health in other ways,” he explains.    

A small study published in October 2018 in Clinical Nutrition Research found that drinking water before meals can help reduce calorie intake naturally, promoting healthy weight management. When subjects drank 1 and 1/4 cups of water before meals, they ate less than those who consumed the same amount or no water after meals. 

Can You Lose Weight By Drinking Water?

Only 15 participants in their 20s and 30s participated in this study, so more extensive and more diverse studies are needed.   

“In other words, drinking water before meals or with meals can reduce food intake and thus weight loss,” says Do. “Drink some water an hour before a meal can give the hormonal satiety signals time to kick in and lead to less hunger during meals.” He also notes that increasing your fibre intake before meals or choosing a few small snacks during the day (instead of three large meals) can have a similar effect.   

A review of research published in June 2016 in the journal Increased water intake aids weight loss, according to Frontiers in Nutrition through “diet reduction,” and helps boost metabolism. secrete fatty acids). “Studies show that water can help reactivate metabolism, and while the effect may be mild, it can create an avalanche to have a greater impact over time,” Sass adds.    

To lose weight, how much water should you drink? According to Do, individuals should consume no set amount of water for weight loss because the link between the two has yet to be scientifically verified. However, he advises following the National Academies of Sciences, Engineering, and Medicine’s recommendations to “keep hydration balance”: Men should drink 15.5 cups (3.7 litres or 124 ounces), and women should drink 11.5 cups (2.7 litres or 92 ounces). He stated that this includes water and fluids in food.  

When is the best time to drink water to lose weight?

 Drinking water to help you lose weight before eating can help reduce your appetite and prevent overeating. And, since water can aid digestion, consider drinking it after meals. However, in general, Sass recommends spreading water intake throughout the day.  

“In addition, some drinks contain chemicals like caffeine that stimulate urine production,” notes Do. In other words, they have the opposite dehydrating effect.   

While it’s not necessary to switch to decaffeinated coffee due to hydration, she suggests understanding when to consider additional water intake, such as when you’re exposed to heat or exercise and be sure to rehydrate in response. As with other healthy lifestyle habits, incorporating drinking breaks into your daily routine can help you stay faithful. Do advise adding to the practice. “This could include tying water consumption to current routines (such as drinking a cup of water after brushing your teeth at night) or creating reminders.”

Another approach might be to add liquid foods to your diet. According to the Mayo Clinic, many vegetables are high in water, watermelon and spinach being two items that are approximately 100% water. Sass recommends carrying a bottle of water with you and setting a reminder on your device to invite you for a drink. You can also take advantage of intelligent water bottles like HidrateSpark, calculating how much water you need to drink and tracking your consumption. Finally, Sass recommends using flavors to motivate yourself to drink water.  

What is water weight?

 

“If plain water isn’t your thing, garnish it with healthy ingredients like lemon or lime, fresh mint, sliced ​​cucumber, fresh ginger, or chopped seasonal fruit,” he advises. So what is water weight (and how can you get rid of it)? “The weight of the water is the weight of the fluid your body is attached to,” explains Sass.    

Have you ever gone on a diet and noticed the numbers on the scale drop almost immediately? It’s most likely due to water weight loss. However, do add that “body water mass can vary daily and depends on the current state of hydration, dietary habits, water, geographic location, weather and altitude, and other factors.” In addition, water weight is often associated with higher-than-normal sodium intake because excess sodium causes fluid retention, Sass continues.    

“Water weight can also be maintained through hormonal changes,” he adds. Ironically, if your weight is due to excess sodium, “the best way to lose weight is to drink water and increase your potassium intake, which causes excess sodium and fluid to be released,” he explains. According to the Cleveland Clinic, foods high in potassium include green leafy vegetables like potatoes and sweet potatoes, bananas, avocados, and spinach. From a health standpoint, the weight of water is not harmful. It is natural. However, the body must maintain a certain weight. 

Instead, the weight of adipose tissue (also known as adipose tissue or fat mass) is a source of health concern. “Total body weight is a proxy for fat mass, as the latter is difficult to measure directly,” he continues. “The amount of fat mass directly causes metabolic health problems such as high cholesterol, insulin resistance and diabetes, cardiovascular disease, and fatty liver disease.”    

Can other dietary sources of water help you lose weight? Water-rich foods, including watermelons, strawberries, melons, peaches, oranges, cucumbers, and even yogurt and cottage cheese, can provide about 20% of your total fluid intake, Sass says.   

However, it can be challenging to calculate water intake from food sources. “All foods have water [to varying degrees], so it can be difficult to measure how much water you drink each day accurately,” says Do. If you’re trying to lose weight, you should also consider the nutritional value of each food, including calories, carbohydrates, and grams of protein, and how they will affect your overall diet.   

Should I try water fasting to lose weight? 

Water fasting is fasting in which only water is consumed.    

Sass disapproves of this practice, “especially not alone, without full medical supervision.”   

Remember that most fasts and liquid-based cleansing (including water fasts) can lead to temporary weight loss. But the scientific evidence for long-term weight loss with this diet is virtually non-existent. So while temporary weight loss may be the only potential advantage of water abstinence, the disadvantages list is long.    

Among the possible health effects? Kidney damage, nutritional deficiencies, fainting, confusion, fatigue, and, in women, hormonal changes, says Do.    

Water is an essential part of our overall health; we do need it to survive. But while drinking water can indirectly help you achieve your weight loss goals by lowering your calorie intake or boosting your metabolism, you can’t just drink water to reach the lower numbers on the scale. 

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