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How much water do you need to drink??
Several studies support the theory that drinking water is beneficial for weight loss.
Water is also an essential component of many factors that play a role in weight loss, including digestion and muscle function.
However, the medical community is still not sure how much of an effect water consumption will have on weight loss.
In this article, there are six reasons that drinking water may help a person lose weight.
We also look at how much water a person should drink each day.
Here are six reasons that water may help with weight loss.
1. Water is a natural appetite suppressant
Drinking water may help you lose weight.
When the stomach feels full, it sends signals to the brain to stop eating.
Water can help take up space in the stomach, causing a feeling of fullness and reducing hunger.
A person may also think about feeling hungry when they are already thirsty.
Drinking a glass of water before reaching for something to eat can help reduce unnecessary snacking.
In a 2014 study titled “Trusted Source”
, 50 overweight females drank 500 ml (30 ml) of water 30 min before breakfast, lunch and dinner, in addition to their regular water consumption, for 8 consecutive weeks.
Participants experienced a decrease in body weight, body fat, and body mass index. They also reported appetite suppression.
A studyTrusted Source from the previous year yielded similar results.
2. Water increases calorie burning
Some research suggests that drinking water can help burn calories.
In a 2014 study titled “Trusted Source”
Twelve people who drank 500ml of cold, room-temperature water experienced an increase in energy expenditure.
They burned between 2 and 3 percent more calories than normal in the 90 minutes after drinking the water.
Water may also temporarily increase the body’s energy expenditure or the number of calories burned while resting.
Drinking cold water may enhance the calorie-burning benefits of water.
Because the body expends energy, or calories, by heating water for digestion.
3. Water helps remove waste from the body
When the body is dehydrated, it cannot properly remove waste products such as urine or feces.
Water helps the kidneys filter toxins and waste while the organ retains essential nutrients and electrolytes.
When the body is dehydrated, the kidneys retain fluid.
Dehydration can also lead to hard or lumpy stools or constipation.
Water keeps waste moving by softening or loosening hardened stools.
Water also helps the body recover from digestive issues, such as diarrhea and indigestion.
When waste builds up in the body, people may feel bloated, swollen, and tired.
Conserving water is a good way to avoid litter retention, which can add a few extra pounds.
4. Drinking water can reduce the total liquid calories
Water is a calorie-free alternative to energy drinks or juice.
It’s easy to accumulate liquid calories by drinking soda, juice, or sweetened coffee or tea.
Most people also ignore the number of calories they consume in sports drinks or alcoholic beverages.
Replace even some high-calorie drinks every day to get
Water or other drinks that do not contain calories, such as tea
Herbs, may have long-term benefits for weight loss.
2012 study authors found “Trusted Source”
That replace two or more high-calorie drinks for drinks
Changing calories every day for 6 months resulted in an average weight reduction between 2 and 2.5 percent in the group of females with obesity.
In a 2015 Trusted Source study,
Participants drank 250ml of water after lunch daily while attending a 24-week weight loss program.
They lost 13.6 percent more weight than women in the same program who drank the same volume of diet drinks after lunch.
The results of a large-scale study showed “Trusted Source”
that men and women who substituted one sugar-sweetened beverage for water or
Low calorie drink every day for 4 years, they gained 0.49 kg less than a similar group made no changes.
The same study found that adults who replaced at least one serving of juice
Fruits with water or a low-calorie drink gained 0.35 kg more than their counterparts.
5. Water is necessary to burn fat
Without water, the body cannot properly metabolize stored fats or carbohydrates.
The process of fat metabolism is called lipolysis.
The first step of this process is hydrolysis, which occurs when you react
Water molecules with triglycerides (fats) to create glycerol and fatty acids.
Drinking enough water is necessary to burn fat from food and drink, as well as stored fat.
A mini reviewTrusted Source from 2016 found that increased water consumption led to
to increased lipolysis and fat loss in animal studies.
6. Water helps with workouts
One of the most important components of any weight loss plan is exercise.
Water helps muscles, connective tissues, and joints move properly.
It also helps the lungs, heart, and other organs to function effectively while intensifying activity during exercise.
Eliminating water reduces the risk of things that can prevent a good workout, such as muscle cramps and fatigue.
Always drink water before, during and after exercise to avoid dehydration.
Keeping water on hand is essential, especially if you are exercising in very hot, humid, or sunny conditions.
How much water do you need to drink??
The recommended amount of water relates to factors such as age and health.
There is no standard recommendation on how much water to drink.
Some people need more or less water, depending on the variety of
factors, including:
activity level
age
body size
temperature
Humidity
sun exposure
Health status
Most health authorities suggest daily water intake ranges.
The following water consumption recommendations are from the National Academy of Medicine (NAM) in the United States:
2700 ml/day for adult women
3700 ml/day for adult men
Get enough water
A 2013 study of results from the National Health and Nutrition Examination Survey found
2005-2010 that most teens drink more water than you recommend
NAM every day.
However, the results showed that many adults, especially the elderly, did not drink as much
Enough water to meet NAM guidelines.
Among individuals aged 20 to 50, 42.7 percent of
Males and 40.6 percent of females did not meet the recommendations of the Non-Aligned Movement.
Of those 71 years or older, 94.7 percent of the males and 82.6 of the females did not meet the guidelines.
The following tips can help increase water consumption:
Drink at least 8 ounces of water with each meal
Holds water in a reusable water bottle
Drink extra water when exercising or during physical activity
Drink extra water when it’s very warm, humid, or sunny
Keep a glass of water near the bed
Eat more liquid-rich soups and meals, such as curries, stews, and smoothies
Eat fruits and vegetables with a high water content, especially berries and grapes
Watermelon, tomato, celery, cucumber and lettuce..
about the author
nutritionist Shaimaa Ali
is a-freelance journalist specializing in health and fitness as well as nutritionist certified from mansoura university on Egypt
for Medical information i recommended National Institutes of Health Most of My blog source by it
Explore link https://www.nia.nih.gov
kindly check with a doctor in addition to using the app and before making medical decisions
