How much water should I drink a day to lose weight?

How much water should I drink a day to lose weight?

How much water should I drink based on my weight?

The daily water dose you need depends on your sex, age, metabolism, environmental conditions and physical activity. So, there isn’t a standard dose of water per body pound. As a rule of thumb, you better drink more water than you actually need than less. Women should drink about 2.7 liters and men 3.7 liters of water a day.[1]

The actual daily water needs may be lower, though. According to the European Food Safety Authority, 2 liters of water for women and 2.5 liters for men are enough.[2]

So, drinking 8 glasses (2 liters or 64 oz) of water a day is enough in most cases. Certainly, men, active persons, athletes, overweight people, and people who live in warm environments need more. Furthermore, we receive about 20% of water from food, so drinking 8 glasses of water daily is enough in most cases.

What is usually the first sign of dehydration?

Not drinking enough water stresses the body. As the water levels decrease, the body tries to decrease further water loss. The first sigh of dehydration is dark yellow urine. Your urine should have a light color. Furthermore, we are thirsty, in order, to increase water intake.

Can I gain weight from drinking too much water?

Drinking too much water can make you fat, but it’s rather unusual. The kidneys flush out up to 2 liters of urine a day. We lose water through breathing and sweating, as well. Drinking much more water than the body can get rid of, may cause weight gain! Certainly, gaining weight from drinking excess water isn’t common for healthy people.

Can too much water be dangerous for health?

You shouldn’t worry about drinking too much water if you’re a healthy person. For instance, people with kidney problems may worry about excess water intake.

Furthermore, excess water intake may lead to hyponatremia, a dangerous condition when the electrolyte levels drop dramatically. Long-distance runners may encounter this dangerous condition. Sweating is more than water. It contains electrolytes, as well. If runners replace water, without replacing lost electrolytes, it can be dangerous.

Therefore, it’s better to be hydrated by consuming foods high in water. They contain electrolytes, as well, protecting the body from mineral imbalances! For instance, great foods for quality hydration are cucumber and watermelon. They’re more than 92% water and also they’re rich in electrolytes.

How much time does water stays on stomach?

Water leaves the stomach pretty fast. 10 minutes after drinking water, only 50% of the water would be in the stomach. Moreover, all the water would have been digested after 90 minutes.[3,4]

The plain water is the fastest digestive liquid. Liquids high in calories need much more time to leave the stomach. For instance, vegetable oils demand many hours to be digested, as they’re the highest-in-calories food. Furthermore, energy drinks or fruit juices need more time for digestion than plain water!

Should I drink water before a meal to lose weight?

Drinking water before a meal is a great way to lose weight fast. Firstly, water contains no calories. Water fills your stomach, reducing the total amount of consumed food, as you’re less hungry. Secondly, water increases lipolysis which is the metabolism of the fatty tissue to produce energy.[5] Water is necessary for the body to burn fat!

Furthermore, drinking less water than your needs has been linked to increased body weight. Hydration affects metabolism and many other key functions of the body.

Drinking water before a meal is good for losing weight for another reason. It’s a common mistake to misunderstand thirst with hunger! Drink a glass of water before eating, just in case! Wait 10 minutes. If you’re no longer hungry, you were probably just thirsty. If you’re still not sure, eat a fruit. Fruits hydrate you, without excess calories.

Does drinking water at night make you fat?

If you want to lose weight fast avoid eating foods high in calories late at night. On the contrary, you should prefer foods low in calories, but high in fiber. Popcorn is a great example.

Popcorn made with a hot air machine is pretty low in calories. Furthermore, popcorn is high in fiber. Drinking water along with popcorn will keep you full. Fiber of popcorn will expand with water. Fiber needs more space in your stomach, keeping you full for longer. So, popcorn and other veggies, such as cabbage, along with water can help you lose weight fast.

On the other hand, drinking just water before bed isn’t a good idea. Excess water will make you pee. Bad sleep quality has been linked to weight gain!

Foods & beverages are rich in water

We receive about 20% of the daily water intake from food. Foods high in water contain fewer calories. So, not only they hydrate you, but also they help you to lose weight easily. Good examples are most vegetables and fruits.

For instance, watermelon, cucumber, lettuce, cabbage, celery, spinach, and squash are more than 90% water.[1]

Moreover, drinking beverages hydrates you. Coffee, tea, chamomile, and fruit juices contribute to the daily water intake.

Is vegetable & fruit juice better than plain water?

Vegetable juices are the healthiest beverages you can drink. They’re packed with vitamins, minerals, and antioxidants. Green juices can make your skin glow, protect you from aging, and boost your immune system. As a bonus, they’re pretty low in calories and sugars. Green juices may be the best source of hydration!

On the contrary, fruit juices are also high in vitamins, but they’re high in sugars, as well. Most fruit juices will spike your blood sugar. Especially, commercial fruit juices contain extra sugar. Avoid them if you want to lose weight.

Above all, skip soft drinks. They’re just water with sugar. If you used to drink soft drinks, you can lose weight just by replacing them with plain water.

The best tips to stay hydrated

You can easily increase your daily water intake following some of these tips:

  • keep a bottle of water with you. You can easily check how much water have you drank.
  • eat lots of soups.
  • drink smoothies.
  • eat lots of fruits and vegetables.
  • before any meal or snack drink, at least, half a glass of water.
  • don’t drink alcohol. It dehydrates you.
  • flavor water if you prefer.