Water is quintessential for survival and holds a key role in overall well-being. Most people don't realize the importance of water in uplifting overall health, from digestion and muscle function to weight loss. Yes, drinking water can help burn calories and decrease unwanted hunger pangs. Several studies have shown that drinking plenty of water may promote weight loss; however, there isn’t enough evidence to prove that water alone can help you lose weight.

Drinking water can support weight loss efforts in several ways. But it's not a magic solution and should be part of a balanced weight loss plan.

How Does Water Aid in Weight Loss?

Natural Appetite Suppressant

As the stomach feels full, it signals the brain to stop eating. Water can fill up the space in the stomach, leading to a feeling of satiation and reducing unwanted hunger pangs. A person may think they are hungry when they are thirsty. Thus, drinking a glass of water before reaching for something to eat can help curb snacking junk foods. Some studies have also shown that drinking 500 ml of water half an hour before meals for 8 consecutive weeks remarkably helped in weight loss and reduced body fat and body mass index.

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Increase Calorie Burning

Several studies indicate that drinking water can help burn calories. It was also found that water temporarily increases the body’s resting energy expenditure. Drinking cold water further enhances water’s calorie-burning incentives as the human body utilizes energy by heating the water for digestion.

Also Read: How Much Water Is Enough? Is Bottled Water Safe? Here Are Some Cool Water Facts

Eliminates Waste From The System

When dehydrated, the body cannot properly eliminate waste such as urine or faeces. Water assists the kidneys in filtering toxins and waste while holding vital minerals, vitamins and electrolytes. When the system is dehydrated, the kidneys retain fluid, resulting in constipation. Drinking ample water keeps waste moving by softening stools, regularising bowel movement, and averting digestive problems. Also, when waste accumulates in the system, people may feel bloated, swollen and exhausted. Bloating can also add extra inches to a person's waist. Staying well hydrated is an ideal way to avoid retaining water, which may add a few pounds extra.

Burn Fat

Well, without water, the body cannot properly function in the process of fat and carbohydrate metabolism. The breaking down of fat is called lipolysis, and the first step of this process is hydrolysis, which develops when water molecules interact with fats to form glycerol and fatty acids. Drinking sufficient water is essential for burning off fat from food and drink and storing fat.

Support Workouts

The key component of any weight loss plan is exercise. Water aids muscles, connective tissues, and joints in moving correctly. It also helps the lungs, heart, and other vital organs work effectively by speeding up activity during workouts.

Additionally, good hydration mitigates the risk of muscle cramps and fatigue during workouts. Remember to drink an adequate amount of water before, during, and after exercise to avert dehydration.

Also Read: How Long Does It Take to Lose Weight? Effective Strategies To Sustain It

How Much Water to Drink to Lose Weight?

No specific amount of water guarantees weight loss, as individual needs vary. However, aiming for about 8 glasses (64 ounces) daily is a good starting point. 

A few people require more or less water, depending on numerous factors, including:

• Physical activity level
• Age
• Body composition
• Temperature
• Humidity level
• Sun exposure
• Health status

The Academy of Nutrition and Dietetics suggests that most people get around 20% of their fluid needs from food.

Side Effects

Very rarely, drinking too much water leads to a condition called water intoxication or hyponatremia. Symptoms include nausea, headache, confusion, and in severe cases, seizures and coma. Listening to your body's thirst signals and avoiding excessive water intake is essential.

Conclusion

Drinking plenty of water can be a valuable addition to a weight loss plan. It supports metabolism, helps control appetite, and promotes overall health. However, combining hydration with a balanced and wholesome diet and regular physical workout is essential for sustainable weight loss results. Individual water needs vary, so listen to your body and drink when thirsty.

References:

Water for weight loss, Martin Hofmeister, PhD

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9833168

Effect of excessive water intake on body weight, body mass index, body fat, and appetite of overweight female participants

Vinu Ashok Kumar Vij and Anjali S. Joshi1

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4121911/