How Much Water Should I Drink for Weight Loss?

The Role of Hydration in Effective Weight Management

One of the many key factors in losing weight is hydration. Although the exact reason is currently unknown to researchers, there is a positive correlation between drinking water and losing weight. Your body also needs water for digestion, muscle development, and other significant bodily functions. That is why staying hydrated is extremely important, not just for losing weight. Here are some ways water helps you lose weight:

1. Acts as a Natural Appetite Suppressor

As water fills the stomach, it signals the brain to stop overeating. Water takes up place in the stomach, leading to a feeling of fullness and a reduction in hunger. This helps reduce the total calories consumed in each meal.

2. Water Facilitates Bowel Movement

When the body is not properly hydrated, it cannot efficiently process bodily waste and remove it as urine or faeces. When waste builds up in a person's body and is not removed periodically, it leads to the person feeling bloated and tired, which adds to the person's weight.

3. Water Helps Burn More Calories

The human body burns calories even while resting through actions such as breathing. Water is a crucial factor in making this happen. Drinking water increases the body's resting energy expenditure by 3%.

4. Water Helps Reduce Liquid Calorie Intake

When thirsty, you grab a bottle of soda or other sugary beverages. However, that leads to a significant calorie surplus, which increases your weight and body fat. Replacing such beverages with water will help you avoid a calorie deficit and reduce weight.

5. Water Helps Make Your Workout Sessions More Efficient

Water helps muscles, joints, and tissues to move correctly. It also aids in working the lungs and heart when their work ramps up during intensive workout sessions.

Proper water intake is necessary for aiding weight loss. The amount of water you should ideally drink depends mainly on your age, weight, and other factors.

● For an Average Person

As stated above, the ideal water intake depends from person to person. However, the recommended amount of water an average person should take to reduce a few pounds is a minimum of 2 litres daily.

● For People Who are Obese or Overweight

People who are obese or overweight should ideally consume more water to stay hydrated. It is generally recommended that they drink a quarter of their body weight in litres of water.

● For People who Actively Work Out

People who actively work out a lot should also drink more water, as they lose some water as sweat during their workout sessions, leading to an increased risk of dehydration. The ideal amount of water you should drink if you are actively engaged in a workout is as follows:

● Half litres of water 2-3 hours before starting your workout session.

● 500 ml of water pre-workout that is, just before starting your exercise.

● 200-300 ml every 10-20 minutes during exercise.

● 300 ml ounces within 30 minutes after the exercise.

Thus, water can significantly help you reduce your weight. It is completely calorie-free, helps you burn calories, and fills your stomach, which in turn prevents overeating.

However, water alone will not help you significantly reduce your weight. In order to do that, you must actively work out and maintain a balanced diet, in addition to drinking plenty of water.