Anyone who has lost weight knows that you have to commit to some serious lifestyle changes to shed pounds, such as sticking to a healthy diet and exercising every day. On top of that, there are some small yet effective lifestyle changes you can make to lose weight, like drinking extra water. Could such a simple habit make a difference?
At Adventure Fitness Athletic Club, our team is here to help you in your quest to live a healthier lifestyle, including reaching and maintaining your goal weight. If you have any questions about the best exercises to try at our gym in Thornton, CO, please don’t hesitate to ask anyone on our staff for assistance. Our team also can help you with your other questions about losing weight. Read on to learn some advice from the experts regarding water consumption and weight loss.
How much water do I need to drink to lose weight?
While everyone has different needs, the recommended amount of water is eight 8-ounce glasses of water per day (64 ounces total) for someone who wants to boost their weight loss efforts. It might not sound like a lot, but according to a study by the CDC, only 22% of adults drink that much water. The same study found that 43% of adults drink less than four cups of water per day, and 7% don’t drink any water at all (while this sounds shocking, it’s likely they drink other beverages like soda, tea, coffee, sports drinks, etc., instead of water).
That said, you’re not limited to 64 ounces of water per day. If you drink that much water and still feel thirsty, it’s okay to drink more. However, if you’re not thirsty, don’t keep drinking water just to drink it, since there is such a thing as drinking too much water. It’s called water intoxication (hyponatremia) which dilutes the body’s sodium levels and can lead to seizures, coma, and worse.
Drinking extra water during exercise
If you exercise a lot or are a serious athlete, you’ll need even more water than the standard 64 ounces a day. If you fall into this category, The American Council on Exercise recommends you should drink 17-20 ounces of fluid, two to three hours before working out. They then recommend another 8 ounces directly before your workout. While you’re exercising, you should drink 7-10 ounces every 20 minutes. And finally, drink 8 ounces of fluid after your workout. These are general guidelines, however, which can vary depending on your weight, gender, and how strenuous your workout is. Another trick is to weigh yourself before exercise and then find out how many pounds you lose post-exercise. For every pound lost, drink 16 ounces of water.
Water needs depend on body weight
The heavier a person is, the more water they’ll need to stay hydrated and aid in their weight loss efforts. One simple way to calculate water needs is to drink half your body weight in ounces of water. If you weigh 200 pounds, for example, you need about 100 ounces of water a day.
Start with 64 ounces a day
While everyone has their own water consumption needs, experts agree that 64 ounces a day is a reasonable place to start. If you’re still thirsty, then by all means drink more water but don’t overdo it.
How to tell if you’re dehydrated
One simple way to see if you’re drinking enough water is to monitor the color of your urine. Clear or pale yellow urine means you’re properly hydrated, while anything darker than pale yellow means you need more fluids.
Other symptoms of dehydration include headaches, dry mouth, thirst, and reduced athletic performance.
You should also consider other factors that can quickly dehydrate you like sweating, being in the heat, taking certain medications, and drinking alcohol. Make sure to drink 8 ounces of water with every alcoholic beverage you consume.
How does drinking water help you lose weight?
Many studies have linked water consumption with weight loss. While science might not completely understand the link between drinking water and losing weight, there is ample evidence to support the claim. For example:
Drinking water helps you burn calories at rest — It appears that drinking water increases the amount of calories people burn while they’re at rest. Studies have shown that this “resting energy expenditure” increases 24-30% 10 minutes after drinking water, and lasts 60 minutes or more. This might explain why one study found that overweight women who increased their water intake by over one liter per day lost an extra 4.4 pounds of weight over a one-year period, compared to those who didn’t change their water intake. Furthermore, studies reveal that drinking half a liter of water burns an extra 23 calories. If added daily, this extra calorie burn can lead to several pounds of fat loss after 12 months.
Drinking cold water burns more calories — If you drink cold water, your body will burn calories to warm the water up to body temperature, leading to more possible weight loss. In one study, people who drank cold water burned 2-3% more calories than usual in the 90 minutes that followed the water consumption.
Drinking water can reduce your appetite — In theory, if you drink water before a meal, the water will take up room in your stomach, making you feel full and reducing your hunger. Several studies have borne this out. One study found that adults who drink water before each meal lose 4.4 pounds more than those who don’t over a 12-week timespan. Another study said that participants who drank water before every meal lost 44% more weight than those who didn’t drink more water. Just keep in mind that these results were true for older participants (middle-aged and older), while younger individuals didn’t experience the same weight loss effect.
Drinking water replaces higher-calorie drinks — One reason why drinking more water helps people lose weight is because water is taking the place of higher-calorie drinks like sugary sodas, fruit juice, coffee with cream and sugar, and other beverages. This calorie reduction leads to weight loss!
Drinking water helps you burn fat — Your body needs water to metabolize stored fat and carbohydrates, and there is evidence that increased water consumption can boost the metabolism of fat.
Tips to help you stay hydrated
Now that we understand how important water consumption is to losing weight, how can we make sure we get enough water in our diets? Sometimes it’s not easy to drink water all day long, so here are some tricks to help you boost your water intake:
- Drink an 8-ounce glass of water with every meal.
- Keep a reusable bottle of water with you at all times and sip on it throughout the day.
- Keep a glass or bottle of water near your bed.
- Eat lots of fruits and vegetables that are high in water content like melons, tomatoes, celery, cucumbers, lettuce, grapes, oranges, and berries.
- Eat more fluid-heavy meals like soups, broths, and smoothies.
Make sure to drink your water at AFAC!
Because of our naturally dry climate and high elevation here in Thornton, it’s even more difficult to stay hydrated, especially when you exercise. Your fitness family at AFAC is here to remind you to drink your water before, during, and after your workout. This is one of the many ways that we strive to be the best gym in the Thornton, CO, area. To learn more, stop by AFAC and speak to a member of our team. You can also call Susan at 720-849-0245 or email her at susan@adventurefitness.club.
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