When it comes to weight loss, there are many misconceptions and myths about the best practices to ensure success. The most frequently repeated idea is that drinking water can help with weight loss.
We often hear these questions about water and weight loss:
- Can you lose weight by drinking water?
- How much water should you drink a day by weight?
- Is lemon water good for weight loss?
- How many liters of water should you drink a day to lose weight?
- How much water should you drink in a day?
Although there are a variety of matters surrounding water and weight loss, the main answer is that proper water intake can aid in weight loss.
Those on a weight loss journey can appreciate the simplicity of increased water intake in aiding weight loss. By determining the proper amount of water intake for your body type and being persistent with water consumption you can see weight loss results.
Weight loss isn’t the only benefit of proper water consumption. Water is essential for proper brain function, keeping your metabolism moving and your organs working, and aiding in exercise recovery. With all these benefits, everyone should start drinking enough water every day.
In this article, we discuss the following points:
- How to determine your daily water intake
- How to lose weight by drinking water
- How water can support fat loss
- How much water should you drink to lose weight
- How to drink water (what to add to it, when to drink it during the day, and other factors)
- The importance of drinking enough water when consuming alcohol
- How to calculate water intake for athletes
Why Is Water Important?
Proper water consumption is important for a variety of reasons. Water supports the body’s internal organs, keeps skin healthy and glowing, aids in circulation and toxin elimination, helps ease your digestive system, controls muscle and joint inflammation, and assists the body in absorbing nutrients from foods. So, even if weight loss is not a concern of yours, drinking enough water should be. However, if weight loss is a concern of yours, you are in luck, because proper water consumption does assist the body in weight loss.
A Simple Guideline for Water Consumption
A simple and natural way to check if you are consuming enough water is to look at the color of your urine. An easy way to know if you are dehydrated is if your urine is dark and strong smelling. The urine of a well-hydrated person is very pale and has almost no smell. So, if your urine is on the darker side, make sure to increase your water intake. If your urine is completely clear, you may be drinking too much water.
While it is important to stay hydrated for a well-functioning body and to promote weight loss, too much water consumption can also be dangerous. Although it is very rare, too much water consumption can lead to a disorder called water intoxication or hyponatremia. Hyponatremia happens when the sodium levels in your blood are extremely low.
Although excess sodium is bad for your body, it is an important electrolyte that aids in bodily functions. When it is very low, your body’s water level rises and cause your cells to swell. This can lead to symptoms such as nausea and vomiting, headache, confusion, and in extreme cases, coma.
Water is essential for proper brain function, keeping your metabolism moving and your organs working, and aiding in exercise recovery.
Hyponatremia caused by excessive water intake is very rare. An easy way to avoid this is to add one sports drink in addition to your regular water consumption during a workout. That way, you can stay hydrated and also ensure you receive the right amount of electrolytes. By noting the color of your urine, you can make sure you are never too hydrated or dehydrated. The sweet spot you should aim for is pale urine with very little smell.
Adding Water to Your Routine
If you are not used to drinking adequate amounts of water, it might be difficult to get into the routine of healthy hydration. Difficult or not, hydration is important to healthy living and essential to effective weight loss. There are a few simple steps you can take to ease into the habit of a higher daily water consumption.
Drink a Cup of Water After Waking Up
The first and easiest step is to make sure you drink a cup of water every morning upon waking up. How many of us are in the habit of starting our day with coffee? It’s just as simple as that. Before you have your coffee, before you have your breakfast, drink one glass of water. This jump starts your metabolism and counteracts the diuretic effects of coffee.
After you’ve had coffee or tea, make sure you have another glass of water before breakfast. Don’t forget to have one before lunch, dinner, or any other snack throughout the day. You can use your phone to set daily reminders to drink water throughout the day. There are also useful apps that can help you track your water consumption.
Drinking Water Before Eating
Oftentimes, hunger is mistaken for thirst, so it is a good idea to drink a glass of water before having a snack. You can apply the same advice before any meal. Water is an appetite suppressant, and drinking it before a meal can give you a feeling of fullness. There have been multiple studies conducted on weight loss caused by drinking water before a meal. One study found that drinking water before a meal causes individuals to consume 75 less calories than normal.
Another study found that middle-aged overweight participants that drank water before each meal lost 44% more weight when compared to a group that did not increase their water consumption.If you are interested in losing weight, make sure you drink a cold glass of water before each meal. That way you can reduce your caloric intake during your meal and speed up your metabolism before eating.
Eat Whole Foods
When eating, choose whole foods over processed snacks to ensure adequate water consumption throughout the day. For example, an apple is a better midday snack choice than a bag of chips. It is nutrient dense and high in water, and it leaves you feeling more satisfied.
Install a Water Filtration System
Install a filtration system in your home and office. Doing so provides two benefits:
First, it makes it easier for you to get a drink of water whenever you need it. Since you can safely drink from the tap at any time, it becomes easier to meet your water consumption goals. You might also be less likely to reach for a sugary beverage instead of water because you ran out of bottled water.
Second, it makes drinking water more enjoyable. A good filtration system can remove chlorine, sediments, and other not-so-delectable contaminants from your drinking water, leaving behind pure, great-tasting water.
Work with a trusted water filter company like High Water Standard to ensure you get a water filtration solution that’s suited to your unique circumstances.
Get a Water Bottle
Invest in a water bottle. A water bottle is a great way to ensure you are staying hydrated, especially if you are constantly on the move. If you exercise a lot, a water bottle is essential.
When you have a water filtration system in your home, a water bottle also helps you save money, since you’re less likely to resort to buying sports drinks to quench your thirst. Fill your water bottle with water filtered through a system provided by High Water Standard and get all the liquid you need to keep you hydrated during your workout.
Give Your Water Some Natural Flavor
If you are wondering what to add to water to lose weight, try basil and lemon, or watermelon and mint for a refreshing drink. You can also add your fruits or some delicious herbs.
Daily Water Intake Calculator
Eight to ten cups per day is what we have been told is the proper amount of daily water consumption, but how reliable is this? It seems like a vague figure, and everyone has different body types, so how do you know if this is right for you?
Fortunately, there is a pretty easy way to calculate daily water intake. The easiest way to determine your daily intake of water is to calculate it based off your weight: The less you weigh, the less water you need, and the more you weigh, the more water you need.
To determine this number, you can use a daily water intake calculator or do the calculation manually. A daily water intake calculator can tell you how much water you should drink a day by weight. On the other hand, to calculate it yourself, multiply your weight in pounds by 2/3. So, for example, if you weigh 150 pounds, the calculation is:
As we can see, the result suggests that you should drink approximately 100 ounces of water a day if you weigh 150 pounds.
Water Intake Calculator for Athletes
Exercise is an important part of weight loss. It also helps our bodies feel good and function properly, and it helps us avoid stress and anxieties.However, we all know how strenuous exercise can be. If you are exercising well, then you will be sweating a lot. On average, your body can lose three to five pounds of fluids during one hour of strenuous exercise. To stay hydrated, all this fluid must be replaced.
If you are well hydrated during exercise, then your joints are well lubricated, and you can avoid muscle cramps. Well-hydrated workouts are key to weight loss, as the more hydrated you are, the longer and harder you can work out.
It is important to continuously drink water throughout your workout, because it is not easy to tell when your body is dehydrated. According to studies, you don’t even feel thirsty until your body is 2% dehydrated, and that is when your workouts start to suffer.
A good rule of thumb is to drink eight ounces of water for every 15 minutes of strenuous exercise. To ensure you are properly hydrated during your entire workout, you can weigh yourself before and after your workout. If you weigh at least 2% less after your workout than you did before then you are not drinking enough. Don’t forget to add in 1 sports drink during strenuous workouts so you don’t lose vital electrolytes. This improvised method is a great water intake calculator for athletes.
Can You Lose Weight by Drinking Water?
Water intake has a large impact on a body’s metabolic rate, which is the series of chemical reactions inside your body that breakdown and create energy. What does this have to do with weight loss? Well, with a properly functioning metabolism, your body converts the calories from the food you eat into energy more quickly.
It is not necessarily possible to increase your metabolism from its natural state – some people naturally have faster metabolisms than others. However, what you can do is ensure that your metabolism is working to its full capacity by consuming enough water. Simply put, when you are dehydrated, your metabolism is slowed. By ensuring you are reaching your proper daily water intake, your metabolism should be functioning at its highest capacity.
Slower metabolic rates aren’t the only symptom of dehydration. Dehydration also leads to irritability, low energy levels and an inability to focus, strain on your internal organs, and headaches.
Water is essential for proper brain function, keeping your metabolism moving and your organs working, and aiding in exercise recovery.
Oftentimes, dehydration can be mistaken for a feeling of hunger. If you feel your energy levels dip during the day, try drinking a glass of water before reaching for a snack. Studies have shown that individuals that drink water before meals eat 75 less calories on average during each meal.
Accelerating Weight Loss by Drinking Water
The main ways that water drinking promotes weight loss is:
- Reducing your caloric intake
- Increasing your metabolic rate, effectively increasing the number of calories you burn
So, if you find yourself asking the question, “How much water should I drink to lose weight fast?” your first point of reference should be the daily water intake calculator, which tells you how much water you should drink for your weight. Once you have figured out how to calculate water consumption per day, you can add cups of water from there to ensure optimal hydration.
Is Lemon Water Good for Weight Loss?
As previously mentioned, adding lemon slices to water can add a refreshing flavor to water. Not only does it provide a burst of flavor, adding lemon slices or lemon juice to your water can promote weight loss. The pectin in lemon can curb food cravings. By consuming water with lemon, you are less likely to have excessive food cravings, which is certainly helpful in a weight-loss program.
Lemons also have a variety of other positive factors that are helpful to the body. Lemons are high in vitamin C, which is a good immunity booster. Lemons are also high in flavonoids, which are antioxidants that can help protect your cells from damage. In addition to vitamin C, lemons are also high in potassium, and a potassium-rich diet helps lower blood pressure, reducing the risk of heart disease and stroke.
Drinking lemon water is a good way to eliminate waste from your body, as lemon stimulates the liver. A lemon water cleanse is a good way to jump start a new diet or a change to healthier eating habits. By doing a one- or two-day lemon water cleanse, your body can become refreshed and toxin free.
Optimizing Your Weight Loss
How much water should you drink to lose weight at an optimal pace? Well, using your daily water intake as a starting point, add one cup of water per day can increase weight loss by 0.23 pounds. Cold water increases this even more. When you consume cold water, your body needs to use even more calories to warm it up to body temperature.
Replacing sugary drinks and sodas is a simple way to both increase water consumption and cut out unnecessary calories. Sugary drinks are a major hindrance to weight loss as many people consume them without thinking twice about the number of calories they contain. Cutting these drinks out of your diet and replacing them with water can drastically improve weight loss efforts. Not only are you ridding your body of unnecessary calories and excessive sugars, but by replacing those drinks with water you ensure your body stays hydrated and your metabolism keeps working.
If you don’t like the taste of water, try adding a few lemon slices. Lemon gives water a nice, refreshing, citrus flavor. Additionally, lemon is good to add to water to lose weight because the pectin in lemon can reduce food cravings.
Match Any Alcohol Consumption With Equal Amounts of Water
If you decide to have a glass of wine or beer with your meal, then you should increase your water intake even more. In addition to a glass of water before your meal, you should consume a glass of water for every alcoholic beverage you consume.Alcohol is a diuretic, which is why consuming too much can quickly lead to dehydration. By matching each drink with a glass of water, you should be able to diminish some of alcohol’s dehydrating effect.
This is not meant to count towards your daily water intake, however. Following each alcoholic beverage with a glass of water is only for counteracting the negative effects of the alcohol. So, this should be done in addition to your daily water intake. For example, if you weigh 200 pounds, then according to the daily water intake calculator, you should be drinking 133 ounces of water daily.
So, if you decide to have two glasses of wine with dinner, then you should consume three glasses of water with your dinner. Drink the first before the meal, and then drink two more to match the wine you drank. Finally, add the 133 ounces to determine meet your required daily intake. Make sure you also factor in any other figures – if it was a hot evening, maybe you should add a 4th glass of water during dinner.
Drink Water and Cut Salt Intake to Lose Water Weight
When cooking, try to eliminate unnecessary amounts of salt. A lower sodium intake, when combined with increased water consumption, can help with weight loss.Try to cook for yourself as much as possible and avoid eating out, as many restaurants use excessive amounts of salt. When cooking, use fresh herbs and spices in place of salt. If it feels like a dish is lacking salt, try a squeeze of lime or lemon, since citrus can often give food a burst of flavor.
Another thing to keep in mind is the types of foods you are eating. Whole foods, such as fresh fruits and vegetables, are extremely high in water. So, when eating a diet that consists mainly of these foods, you won’t have to drink as much water.
On the contrary, processed foods are often full of sodium, which is dehydrating. Consequently, you may have to drink additional water to counteract this.By following these eating and alcohol consumption guidelines in addition to your daily water intake, your water consumption levels should be perfect.
If you live in a hot and humid climate, you may need to consume more water than you would if you live in a cool climate. Places with higher altitudes also demand more water intake. The type of foods you eat can affect daily water intake requirements. Diets high in carbohydrates require more water, whereas diets high in whole foods require less water intake (as many whole foods are already high in water themselves).
Water is an appetite suppressant, and drinking it before a meal can give you a feeling of fullness.
If you are a very active or athletic person, you need to drink more water to replace the fluids lost during workouts. So, to determine your daily water intake, start with the daily water intake calculator, and factor in your environmental and lifestyle factors.
It is time to be properly hydrated
In a weight loss journey, water is an easy and effective aide. By adding more water to your diet, not only are you ensuring your body stays hydrating, but you are also encouraging weight lose by consuming less calories and kick starting your metabolism. Water is essential to health and it is a simple thing to add to your day.
By adding lemon or other flavors to our water you can create a tasty, healthful drink. Replacing sugary drinks and sodas is a great place to start in your journey to proper water consumption.
We here at High Water Standard have a variety of water treatment solutions. We can build and install an appropriate water treatment solution for your water situation. We have thousands of happy (and hydrated) costumers all over the greater New York City area. Call us today to find out how we can help you get all the water you’ll ever need to meet your weight loss goals right in the comfort of your own home.