How Much Water Should You Drink A Day? | 17 Tricks to Drink More Water
How Much Water Should You Drink A Day?
Does Drinking Water to Lose Weight Works?
Today I will try to answer all your questions regarding the water intake and losing weight. Water does not only help to lose weight but also keeps your body healthy. So let us start the discussion
Less consumption of water might be the reason for unhealthy weight gain. Water constitutes about 71% of the Earth’s surface, about 98.8% of which is salt water and only 2.2% is fresh water. About 60% of the human body is made up of water and it is a major requirement for the healthy functioning of it. Around 8 glasses or 2 liter of water is the minimum requirement as specified by all health practitioners.
The human brain is about 75% water and hence depriving yourself of water, you are also invariably affecting the functioning of your grey matter and compromising its health. All the major minerals, salts and nutrients are supplied to us by water. Less mineral concentration can lead to fatigue, an imbalance in the pH of the body, decreased blood flow an in extreme cases even death.
Water or hydrogen dioxide is a compound formed by the chemical reaction of hydrogen and oxygen. Its chemical formula is H2O, meaning that it contains two hydrogen and one oxygen atoms.
Troubled with the extra pounds that you have recently gained? Read on to find out How Much Water Should You Drink A Day?
Science Behind Weight Loss with Water Intake
People who are trying to lose their weight should always begin by consuming more water. It is a proven fact that consuming more water plays a key role in weight loss and maintenance. Water is tasteless, odorless and contains no calories.
It helps in the better assimilation of food and nutrients in your body. It prevents overeating and makes bowel movements easier. Less consumption of water is also one of the main reasons for constipation, bloating and other digestion related problems. (1)
Here is an informative video from Bright Side
How Much Water Should You Drink?
Drinking water is important for a variety of biological functions and dehydration can be dangerous to the body, but overconsumption of water can also be a dangerous thing. There are many different opinions on the amount of water required by the human body, often varying between 2 liters to around 4 liters per day.
Drinking too much water can lead to some serious problems like a drop in the sodium levels of blood known as hyponatremia, which can potentially be life-threatening. This is also known as water intoxication and happens when a lot of water is consumed over a very short period of time. (2)
How Water Can Help You Lose Weight
1. Water Helps in Burning More Calories
Studies have shown that drinking water increases the calories that are burned when the body is at rest, this is known as resting energy expenditure. This energy expense is known to increase by around 30% within 10 minutes of water consumption and this lasts till 60 minutes.
It was found that consuming liters of water extra on a daily basis led to an extra 23 calories being consumed, which was around 17,000 calories or 2 kgs when calculated on a yearly basis. Other studies have also been known to have a significant impact on the body mass circumference of individuals who consumed larger amounts of water. (3)
This extra burn in calories was found to have been increased when the water consumed by the test subjects was cold, as the body used the extra calories to warm the water. If you want to lose weight increase intake of high protein foods as well.
Those individuals who drank ice-cold water burned up to 2 calories per glass consumed. So, instead of drinking plain water, chill your water (to a bearable level, extremely cold water can lead to teeth or other health problems) and then chug it down! Not only is it more refreshing, but also a welcome break from drinking it the plain old way!
Thermogenesis of reserved fat is known to take place faster when cold water is consumed. No extra lifestyle changes are required apart from a moderate amount of exercise three times per week, a lesser junk food consumption and incorporating lean meat, vegetables and fruits into the daily diet. Hence, by drinking more cold water, not only does weight reduction take place, but also helps in better overall well-being.
2. Reduces Appetite
You might have heard your mother telling you that drinking water before meals helps you lose weight. Studies have now shown that there might be some truth to this age-old adage. A study conducted on older adults has found that drinking water before meals over a 12-week period led to a decrease of 2 kgs.
Drink a glass of water 15-20 min before the meal. Don’t drink water just before the meal as it dilutes the gastric enzymes which help in digesting the food and can result in indigestion related problems.
In another study, obese and middle-aged individuals who drank water before every meal saw a spike in weight loss by 44%. While a third study indicated that consuming water before breakfast reduces calorie intake by 13%.
Drinking water before meals has been found to occupy space in the stomach and send signals of fullness to the brain. The only disadvantage to this is that water is known to empty fast from the stomach and hence for the full effect it is advised to drink water right before the meal.
Water or Liquid Diet
Another tastier alternative to this would be to incorporate light soups containing less salt to fill your stomach, while also providing you with the necessary nutrition and making you eat healthier. Drinking more water is also connected to long-term weight loss.
People who drank more water consumed 9% lower calories than the normal individual. By increasing as much as 1 cup of water every day, weight gain can be reduced by 0.13 kgs every year. Drinking more water is also extremely beneficial for children and in a randomized study conducted on schools, it was found that obesity rates had decreased by 31% when water intake was increased for a year.
3. Acts as Detox Agent
Our body absorbs a lot of toxins from processed food, pollution, and other sources. Over time these toxins get accumulated within the body and lead to various types of ailments. The human body is developed to withstand low toxicity levels.
Increased amounts of which can lead to various life-threatening ailments like cancer. Detoxifying ourselves of these toxins is essential and important for our health. Of the many health benefits associated with detoxification, some are blemish free skin, a healthy body, a calm mind and a well-balanced sense of being.
Water helps cleanse our body through various forms like sweat and urine. Increased water consumption also improves metabolic rate by facilitating smoother food travel within the gut, thereby promoting better solid waste removal too.
Water is the major transportation medium in our body and carries all the essential nutrients to the cells, as well as is the major agency of toxic waste removal. Waste is excreted out of the body in the liquid medium by urine and sweat.
Anything that supports toxin removal from our body is known as a detoxifying agent. Water is the major and important detoxifying agent in the body. Consuming more water and consuming healthy foods has been found to have improved the process of detoxification, elimination of harmful wastes and lesser build-up of toxins in the body.
4. Versatile Natural Drink
Consuming more water is the requirement of every other diet that exists on this planet. It is a versatile drink, that not just keeps us hydrated but also keeps our biological functions processing smoothly. ‘Drink more water’ is an ancient and time-tested advice that has been passed on from many generations.
It holds true to even this day and will continue to in the future. The daily recommended amount of water for men is around 3.7 liters per day and for women, it is 2.7 liters. Many individuals stay dehydrated without even realizing it.
The urge to drink water or thirst as we call it is not the best indicator of dehydration. The sense of thirst decreases with age and hence one should not rely on it. It is extremely essential to make it a habit to drink water every two hours or so.
5. Replacement of Unhealthy Sugary Sodas
Water is also a good alternative to those sugary sodas that you are used to drinking. Not only are they full of sugar, but contains many harmful chemicals and preservatives. Replacing your favorite soda with water will help you consume lesser calories and also lead to weight loss.
Water is extremely easy to flavor without compromising on the calories and can be had in many forms, hence it is the most popular choice of beverage among people of all ages. Research has shown that drinking water generates a pleasant sense of fulfillment in the body. Volunteers were said to feel pleasant after drinking water when severely dehydrated, however drinking excess water led to an unpleasant sensation.
Tips to Drink Water for Weight Loss
Listed below are some creative tips to drink water for weight loss:
1. Flavor Your Water
Spruce up your drink by flavoring it with lime wedges or cucumber slices for a tasty twist on after an intense workout. Another alternative to this could be to add strawberry, apple slices or other fruits for a tasty fruit flavored water.
2. Consume Water in the Form of Teas
3. Caffeinated Drinks
Cut out dairy from your morning cup of coffee or tea and drink it black! Not only does it reduce the number of calories that you consume, but also leads to more fluid consumption.
4. Drink Water Before Every Meal
Drink a full glass of water before every meal to consume lesser calories.
5. Use a Water Consumption Tracker App
This is a fun & easy way to consume more water in case you are the forgetful kind! Not only do some apps send reminders for you to drink more water, but also makes it a fun experience.
6. Eat Foods Rich in Water
Eating foods with greater water content is a good way to increase water consumption. Some foods that are very rich in water are watermelons, cucumbers, zucchini, and grapefruit.
7. Substitute Normal Water with Sparkling Water
Substitute your glass of normal water with sparkling water for a fresh twist!
8. Always Keep a Bottle of Water While Driving
Keeping a bottle of water while driving will reduce a chance of getting dehydrated during hot summer days.
9. Swap your Sugary Sodas with Water
Replace your sugary sodas with water for lesser calorie intake and increased weight loss. You can drink apple cider vinegar for weight loss.
10. Start your Day by Drinking Water
Start your day by drinking to glasses of water to kickstart your body for the day and speed metabolism. Most of the celebrities like Sonakshi Sinha, Shilpa Shetty do the same.
You can also drink water-based liquids like cinnamon honey water, lemon water etc. It also helps in reducing weight fast
11. Set Timer/ Alarms to Drink Water
Set alarms at regular intervals to remind you to drink water.
12. Add Ice Cubes to your Glass of Water
Adding ice cubes to your plain glass of water will make it more appetising and will be a refreshing treat.
13. Consume Fresh Fruit Juices
Drink homemade juices to keep yourself hydrated and as a tasty alternative to normal water. Watermelon, Pomegranate juice are excellent alternatives to water.
14. Make Fruit Cubes
Freeze fruit pulp or fruit pieces and add them to your water for a colorful and tasty drink.
15. Infuse your Water with Herbs
Flavor your water with herbs like mint or coriander for a yummy flavored water.
16. Drink Hot Water at Night
Drinking hot water before sleeping is known to relax the body and induce sleep.
17. Substitute Water with Alcohol
Substitute water with alcohol, yes really! Your body will thank you!
Drink water for a healthier and happier you!