How Many Glasses Of Water Should You Drink A Day To Lose Weight?

Water constitutes 60 percent of the human body weight and is vital for life. It is possible to live without food for weeks, but you can't go for too long without water: no more than two to three days, depending on the weather. A lot of diets emphasize the importance of drinking enough water to facilitate weight loss, and some of them actually claim that drinking water will melt the fat. Although this is a myth, water can definitely help you achieve your weight-loss goals.

Thirst or Hunger?

Water constitutes one of the most essential nutrients of all and performs numerous roles. Apart from carrying nutrients and wastes throughout your body, regulating body temperature and preventing constipation, water can also regulate your metabolism and control your appetite. However, thirst mechanisms are weak and can often be confused with hunger. Drinking some water when you feel hungry may actually make the hunger go away; drink some water before your snacks and meals and you probably won't need as much food to feel satiated.

Eat Your Water

If you are truly hungry, drinking water won't do it; you need food. To lose weight, add water to your foods and choose low-energy-density foods, or foods that naturally contain a lot of water. Barbara Rolls explains in the May 2000 issue of "Research Penn State" that people tend to eat the same amount of food in terms of weight, not calories. Water does not contain any calories, but adds weight to foods. Moreover, water in food doesn't behave the same way as water you drink; it stays in the stomach longer and makes you feel full longer. Eat your water by serving vegetable soup at the beginning of your meal and increasing your intake of fruit and vegetables; you will be able to stick to your diet plan more easily.

Water and Bloating

Bloating is a common concern for many dieters. Avoiding drinking too much water for fear of worsening the situation is actually the worst thing to do. You need to do just the opposite: drink more water! This will help to eliminate the excess sodium from your body and decrease the bloat. Also keep an eye on your sodium intake; consuming too much--more than 2,400 mg a day--contributes to water retention.

Don't Drink Your Calories

The calories you drink do not contribute to satiety and are empty calories--the only exception being low-fat milk. A regular 12 oz.-can of soda contains around 150 calories, a 16 oz.-white chocolate mocha with whipped cream, 470 calories, and a 15 oz.-bottle of juice, 230 calories. The calories can add up fast, so stick to water--and calorie-free beverages--to prevent unneeded calories from sneaking into your diet.

Recommendations

Eight cups a day used to be the standard advice, but the Institute of Medicine's latest recommendations now state that men should aim for 3 liters, or or about 13 cups, of fluids per day, while women should strive for 2.2 liters, or around 9 cups, daily. You may need more in warm weather or if you are a regular exerciser.

If you don't like the taste of plain water, add lemon or lime wedges, drink herbal tea or try seltzer water. Coffee and caffeinated beverages can count toward your daily fluid intake, in moderation.