For a long time, drinking water has been thought to help with weight loss. In fact, 30-59% of US adults who try to lose weight increase their water intake. But, how exactly does drinking more water help with weight loss?
Drinking Water Can Make You Burn More Calories
Drinking water increases the amount of calories you burn, which is known as resting energy expenditure. In adults, resting energy expenditure has been shown to increase by 24-30% within 10 minutes of drinking water. This lasts for at least 60 minutes.
Supporting this, one study of overweight and obese children found a 25% increase in resting energy expenditure after drinking cold water.
When you drink cold water, your body uses extra calories to warm the water up to body temperature, which helps with increasing your total resting energy expenditure.
Drinking Water Before Meals Can Reduce Appetite
Some people claim that drinking water before a meal reduces appetite. There is some truth to this. Drinking water tricks your body into thinking it’s more full and bloated, which may lead to a reduction in caloric intake (eating less food), which would help with weight loss.
Drinking Water is Linked to Reduced Calorie Intake and a Lower Risk of Weight Gain
Since water is naturally calorie-free, it is generally linked with reduced caloric intake. This is mainly because you are drinking water instead of other beverages, which are often high in calories and sugar.
Drinking water may also help prevent long-term weight gain. It is especially important to encourage children to drink water, as it can help prevent them from becoming overweight or obese.
So… How Much Water Should You Drink?!
Many health authorities recommend drinking eight, 8-oz glasses of water per day. However, this number is completely random. As with many things, water requirements depend entirely on the individual.
A standard rule of thumb that we like to follow is to drink 1-oz of water for every 2-lbs of body weight. For instance, if you weigh 200-lbs, you should aim to drink somewhere between 90-oz to 110-oz of water every day.
Keep in mind that you will also get water from various foods you consume, such as coffee, tea, meat, fish, milk, and fruits and vegetables.
Even though you are getting some water from whole foods, you should still aim to consume enough water throughout the day that your body doesn’t become dehydrated.