When it comes to fat loss, the role of adequate water intake is quite underestimated. A significant component of the human body, water is regarded as an important ingredient that your metabolism is unable to adequately create. People don’t realize that more than 2/3 of our body is made up of water, and it is an essential ingredient in several metabolic pathways. Proper water intake boosts metabolism, aids digestion, improves satiety, enhances exercise performance, and reduces the risk of muscle cramps. It can even support weight loss if done correctly.
Proper water intake is essential for optimal functioning of all the organ systems, including skin health, cardiovascular, neurological, and kidney function, to name a few. When we do not consume enough water, the body functions are impacted at various levels, from the molecular level to the more obvious macro level. Increased water intake (or decreased intake in one research) was linked to statistically meaningful weight loss and fewer nephrolithiasis occurrences in this comprehensive review of 18 randomized clinical trials conducted by the JAMA Network. Although they did not approach statistical significance, single trials indicated benefits for diabetic control, migraine prophylaxis, urinary tract infections, and hypotension.
Jitendra Chouksey, fitness expert, founder and CEO, Fittr says, “Drinking water can help with weight management. People often confuse thirst with hunger, leading to unnecessary eating. When dehydrated, the body tries to extract water from the food, causing you to eat more. Staying hydrated helps curb these false hunger cues and reduces calorie intake, which aids in weight loss.”
Drink water before meals
Hydrating yourself at the right time of the day plays a crucial role. Drinking water before meals can suppress appetite. While drinking water consistently throughout the day is beneficial, having a glass before meals can help manage hunger and support weight-loss efforts.
According to Dr. Rajan Kochar, a Stanford-trained gastroenterologist and fitness and nutrition expert, “Water requirements can vary by gender, physical activity levels, and ambient temperature. Relying on thirst is not enough. A general rule of thumb is to target at least 3-4 liters of water a day (3 l/day for women, 4 l/day for men). According to the National Academy of Medicine, men should consume roughly 13 eight-ounce cups of fluid each day, while women should consume approximately nine cups.2. Eight cups of water a day is a typical public health recommendation.”
On hot days and when spending time outdoors, it’s advisable to increase water intake further. In addition, drinking approximately 250 ml of water for every 30 minutes of exercise is recommended. A good indicator of adequate hydration is the color of urine, which should be clear and straw-colored. If your urine is darker, it can be a sign of dehydration.