Weight loss can feel like an overwhelming task if viewed from the perspective of “all” the things that must be adjusted in order to get the process started. Break it down into easier components. For example, one week, increase your physical activity. The next, start working on your diet. Then address your sleep hygiene. . . and follow it up by focusing on how other factors in your wellness could be improved, for example, your hydration.
Water is needed for every bodily function, so it’s no surprise that it plays a role in weight loss. And yet, it is so often overlooked, with studies suggesting that as many as 75% of the American population is chronically dehydrated. During the summer months, especially in the dry, hot Southwest, it is crucial to stay hydrated for our health. Heat exhaustion and heat stroke can set in quickly and have serious consequences. While it’s a benefit that hydration supports weight loss efforts, work on improving hydration for overall health.
Here are several ways that hydration can benefit weight loss.
Suppresses weight loss
Simple in concept, but the reason behind this benefit is that water can help to take up space in the stomach, leading to a feeling of fullness and reducing hunger. In tandem with drinking water before a meal, explore how mindful eating may help weight loss. When practicing mindful eating, where we truly pay attention to the food we eat, we may indulge in fewer unhealthy foods. Drinking water before starting a meal is one example of being more mindful of how our eating habits impact our bodies- it includes being fully attentive to all that surrounds food (from what we buy, how we prepare and serve it) and habits we’ve come to associate with eating.
Brenda Davy, PhD, an associate professor of nutrition at Virginia Tech and senior author of one study, said that drinking just two 8-ounce glasses of water before meals helps people melt pounds away. Davy explained, “Our study present[s] results demonstrating that increased water consumption is an effective weight loss strategy. We found in earlier studies that middle aged and older people who drank two cups of water right before eating a meal ate between 75 and 90 fewer calories during the meal.” Other studies also showed that consuming water before meals, in addition to regular water consumption, resulted in a reduction in a reduction in body weight, body fat, and body mass index.
Increases calories burned
We explored in a previous post whether it made a difference if warm or cold water was consumed when it came to weight loss. In a 2014 study, 12 people who drank 500 mL of cold and room temperature water experienced an increase in energy expenditure, burning between 2 and 3 percent more calories than usual in the 90 minutes after drinking the water.
Resting metabolic rate accounts for about 70% of our total daily energy expenditure. In contrast, physical activity (both exercise and non-exercise activity) accounts for 20%, and digestion accounts for 10% of our daily energy expenditure. So boosting our metabolic rate by drinking 2 liters of cold water per day may boost energy expenditure by approximately 95 calories.
It’s not much, but every little bit helps. That extra 95 calories burned can make a big impact – in roughly 5 weeks, just drinking a chilled glass of water rather than room temperature could help you lose a pound. Over a year, that adds up to about 10 pounds.
Aids digestion
Hydration is essential to the body to effectively digest any food. Without it, the body cannot break down foods to obtain their nutrients and cannot remove waste. Water helps the kidneys to filter toxins and waste while the organ retains essential nutrients and electrolytes. When the body is dehydrated, the kidneys retain fluid which can lead to swelling, or more serious issues like high blood pressure, or fluid in your lungs (called pulmonary edema).
Helps burn fat efficiently
The process of metabolizing fat is called lipolysis, a process which relies on water. Without proper hydration, the body isn’t able to properly burn off fat from foods and drinks, impacting other efforts that are being made to lose weight. When it comes to weight loss, it’s not just about eating lower fat, lower calorie foods, but helping our bodies function at peak performance with anything that we consume. Drink up!
Helps your exercise performance stay at its peak
Water helps muscles, connective tissues, and joints to move correctly. Staying hydrated also supports essential functions carried out by the lungs, heart, and other organs which are working harder when physical activity increases. When exercising, hydration is crucial to help the body maintain peak performance, making the most out of the activity you’re doing to help reach and maintain a healthy weight. Don’t shortchange your body and skip out on hydrating (before, during, and after) physical activity!
Helps you avoid drinking high-calorie drinks
Maybe easier said than done, but swapping out those high- calorie coffee drinks or casual cans of soda from the vending machine can make a difference. Authors of a 2012 study found that replacing two or more high-caloric beverages for non-caloric drinks every day for 6 months resulted in an average weight loss of between 2 and 2.5 percent in a group of females. Thirsty, but not really in the mood for plain water? Try adding sliced fruit or herbs like mint- check out the 6 delicious options below. Hydrating with healthy options help you cut down on the excess calories and fat found in many other drinks, not to mention the benefit to your body from cutting out any excess sugar.
How much water is needed?
A shocking 75% of Americans live in a chronic state of dehydration. That means that most of us need to make a serious improvement in supporting our bodies functions by increasing how much water we drink and including more foods with high water content.
The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is about 15.5 cups (3.7 liters) of fluids a day for men, and 11.5 cups (2.7 liters) of fluids a day for women.
Add in more of the following foods to your diet for a boost in hydration. They have a high water content so eat to your heart’s content- they’ll also fill you up with less calories and hydrate at the same time. A trifecta!
Add in more of the following foods to your diet for a boost in hydration:
- apples
- lettuce
- watermelon
- tomatoes
- cucumbers
- pineapple
- watercress
- zucchini
- celery
- peaches
- bell peppers
- berries
- oranges
- skim milk (this will also give you a protein boost, which can fight off hunger)
Try these easy, quick recipes for a tasty way to increase your water intake, without loads of calories.
Agua de Sandia
Watermelon is 96% water, so when you need a change from plain water, watermelon juice is a great alternative. Avoid store-bought options as they are often prepared with additional sugar and preservatives. This is a traditional Mexican recipe and includes watermelon and lime juice. It does call for a bit of sugar, but you can skip that and still enjoy the delicious flavor of the naturally sweet watermelon.
Fizzy Blueberry Lemonade
If you are trying to incorporate more liquids into your diet you might be tempted to purchase store-bought beverages. But be cautious when doing so, as many are loaded with sugar, additives (for shelf life), and other unnecessary ingredients. Try this homemade lemonade that is sugar free.
Cucumber Lime Strawberry Water
This sugar free option is simple to make, with only a few ingredients. The cucumber is refreshing on a sweltering afternoon, while the lime and strawberry add a tasty counterbalance with tangy and sweet elements.
Herb Kvass
A kvass is a bubbly, fermented drink that is traditionally made with beets, but can be made with any vegetable that ferments well. This recipe contains rosemary, sage, and thyme, making for a refreshing, aromatic drink that is incredibly easy to make and have on hand at any time of the year. For other great ideas on how to ferment your vegetables, you can also read Fermented Vegetables, a book that shares many wonderful ideas on how to incorporate fermented vegetables into your diet.
Blueberry Kombucha
This recipe has refreshing mint and blueberries, and is E.A.S.Y! The recipe calls for kombucha, and you can learn to make your own here. Once you’ve completed that process, the rest of the recipe is a cinch. If you opt to, you can also purchase a kombucha SCOBY (Symbiotic Culture of Bacteria and Yeast) starter kit here, rather than make it from scratch. Whichever route you choose to make the kombucha, you’re guaranteed a delicious drink, full of probiotics, which also help weight loss.
Iced Coconut Matcha Latte
Matcha is a powder made from green tea leaves. It is full of antioxidants, helping support your body’s overall function. This drink is also sugar-free, an added bonus. Substitute almond milk for the coconut milk to shed some of the calories and fat, still adding in a creamy element.
Sources:
-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/
-https://www.medicalnewstoday.com/articles/322296#six-reasons-why-drinking-water-may-help-you-lose-weight
-https://www.webmd.com/diet/foods-high-in-water
-https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2008.409
-https://www.everydayhealth.com/weight/can-you-lose-weight-by-drinking-water/
-https://www.webmd.com/diet/news/20100823/water-may-be-a-secret-weapon-in-weight-loss
-https://www.cookinglight.com/healthy-living/healthy-habits/drink-water-for-weight-loss-and-well-being
-https://www.ncbi.nlm.nih.gov/books/NBK555956/
-https://www.shape.com/weight-loss/tips-plans/drinking-water-to-lose-weight
-https://www.mayoclinic.org/diseases-conditions/end-stage-renal-disease/symptoms-causes/syc-20354532
-https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256