tips for drinking more water for weight loss

Water is arguably the most highly underrated and overlooked weight loss tool. The truth is that it is highly possible to achieve significant weight loss by drinking adequate amounts of water on a daily basis. However, many people today go around chronically dehydrated and feeling always tired, weak, and hungry.

Beyond its role in general health and vitality, when you are trying to lose weight, providing your body with sufficient amounts of water on a daily basis not only plays a major role in helping you achieve your goal weight but is actually a must.

Briefly, water helps you to lose weight through different mechanisms amongst which are:

  • Assisting with the digestion and absorption of ingested foods thereby optimizing the provision of energy for exercise and other bodily functions;
  • Aids in detoxification of the body by helping to remove waste from your bowels and kidneys;
  • Increases metabolism by acting as a medium to efficiently transport nutrients to body cells that need energy and therefore helping to boost your energy level and vitality throughout the day;
  • Suppresses your appetite by making you feel full and thereby eating less in the course of the day; and very importantly,
  • Prevents water retention by the body through aiding the optimal functioning of the kidneys which consequently allows the livers to concentrate more on one of its core functions – the metabolism (burning) of fat.
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While some people know that drinking water can actually aid their weight loss efforts, most simply have no idea about how much water they should be drinking and therefore do not drink enough water on a daily basis to reap the effects. Actually, losing weight through adequate drinking of water is an easy principle that everyone can incorporate in their general lifestyle and weight loss program in particular.

How Much Is Enough Water?

Failure to drink sufficient amount of water to maintain adequate water level in the body can lead to dehydration with symptoms such as thirst, dark and reduced urinary output, dry mouth, lightheadedness and poor concentration, dizziness and headaches.

On the other hand, excessive water intake, also known as hyperhydration, can occur, and may be fatal as it can lead to hyponatremia – a condition where the sodium levels of the body becomes too diluted leading to a deficiency of sodium in the blood. The goal of normal rehydration therefore should be to drink just about enough water to replace the amount lost to perspiration.

However, when considering the amount of water to be drink on a daily basis for optimal weight loss, proper digestive functioning, and extra energy, a number of factors have to be taken into consideration. These factors include: your exercise and fitness level; the environment, whether hot or cool; your diet, whether it is high in fruits that have high water content; your body size and fat composition; and if you have any special condition such as a kidney problem, diarrhea or fever.

The often quoted and most recommended amount of water to drink is eight 8-ounce glasses of water a day and this is considered a reasonable starting point by many dietitians and nutritionists as it takes an average of eight to ten cups to replenish the water our bodies lose each day.

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However, when it comes to significantly losing weight and taking into consideration the points earlier mentioned above, you should consider drinking about 250mls of water per 10 kilograms of body weight per day. Others equally recommend that you can start by aiming at drinking between 1.5 to 2.0 liters of water per day.

While these quoted amounts of daily water intake might sound like a lot of water to drink, you do not however have to drink all of it at once. In fact, it will actually take some getting used to because despite your personal resolve to stick to this water regimen, your body, especially your bladder which is hypersensitive to increased fluids, will definitely make you start frequenting the bathroom more often as your body starts to flush out it stored water content.

However, when the body gets to its breakthrough point and stops flushing out stored water, you will then start frequenting the bathroom less often, but passing out more amounts of urine during each visit.

Generally, it is recommended to space out the intake of this amount of water over the course of your regular day to make it a lot of easier for you to adjust to it and also allow you to go about your normal day. Once you can develop this as a routine and after your body gets to its breakthrough point and stops flushing out stored water, drinking this amount of water will eventually become a second nature.

What about Water and other Beverages?

While it is true that you can get water by consuming fruit juice, soft drinks, and either coffee or tea, amongst other water-containing substances, unfortunately, apart from containing water they also contain substances such as simple sugars, caffeine etc. that tax the body more than cleanse it.

tips for drinking more water for weight loss

It should be noted that irrespective of whether it is from a natural source or not, any concentrated source of sugar will cause an increase in insulin production and therefore fat storage. When taking any beverage whatsoever, you should endeavor to include the calories from them in your total daily calorie intake.

One other problem with using beverages as substitute for water to make up your daily water intake is that you tend to lose your taste for water itself. Therefore, if you really intend to use water as a tool of achieving permanent weight loss, the best recommendation for your daily water intake should just be that – water!

Some Tips on How to Drink More Water

You can try the following tips to make drinking water much easier so as to gain more weight loss benefits from the water you drink on a daily basis:

  1. Drink at least two glasses of water when you get out of bed in the morning to help suppress your appetite and thereby reduce the total amount of food you might eat at breakfast – but always remember that it is very important to have a healthy breakfast.
  2. Avoid drinking too much water with your meals as this may interfere with the digestion of the meal. One or two glasses at each meal will do just fine.
  3. Spread you water consumption throughout the day. You can for instance, decide to select three to four times a day when you drink a full glass of water and other times when you take sips in-between those times.
  4. Endeavor to slowly sip your water instead of gulping it all down at once anytime you are drinking water.
  5. For those who find it difficult drinking ordinary tepid or ice water, you can decide to flavor your water and give it a natural astringent effect by adding a splash of lemon or lime juice.
  6. You can also decide to count non-caffeinated herbal tea – green or white tea, vegetable juice, or soup toward your daily water intake but always remember to add the calories from them into you overall total daily calorie intake.
  7. Water absorption is best when water is drunk warm or at room temperature but water that is either too hot or ice cold can impair digestion and hurt the fragile digestive linings. Since your body burns more calories heating up cold water to room temperature, while moderately warm water inhibits your body from unnecessarily retaining tissue fluid, you should try alternating them as much as possible during the course of your day.
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So without a doubt, drinking plenty of water is very important to achieving permanent weight loss and your major objective should therefore be to ensure that you drink adequate amount of water on a daily basis to achieve the best results from this regimen.

Remember that drinking adequate amounts of water will help you to suppress your appetite, while equally increasing your energy levels, and boosting your metabolism and fat burning ability. Coupled with the fact that water has absolutely no calories, you can now better appreciate why water should be an integral part of any sensible weight loss program.

So, go ahead and fill up your water jug, and as you sip on it all day, watch the great results as your body becomes more effective at burning unwanted body fat on a daily basis.