Why Is It Important To Drink Water To Lose Weight?

Water consumption has positive effects on the body, including encouragement of proper kidney function, enhancement of skin tone, regulation of body temperature and transportation of nutrients. Weight-loss plans often recommend you drink plenty of water. Understanding why water can form the foundation of a healthy, successful weight-loss plan might help you remember to reach for another glass.

Effects on Weight Loss

Your metabolism needs an adequate supply of water to burn fat efficiently. When you lose weight, you create toxins, and water helps flush them out of your system. Drinking water also keeps your digestive system regular, meaning that you are less likely to experience bloating and constipation, which can distort the numbers on the scale. Your weight-loss diet likely contains a higher amount of fiber, which passes more readily when combined with water. Dehydration can make your feel fatigued, discouraging regular physical activity that helps you burn calories and accelerate weight loss. Water intake also reduces soreness from exercise by lubricating your joints and assisting in muscle contraction, reports CaloriesperHour.com.

Hunger Confusion

You might mistake thirst signals for hunger. Before reaching for a snack, drink a glass or two of water and see if your cravings subside. If you are truly hungry, indulge in a small, portion-controlled snack to tide you over until your next meal.

Expert Insight

Researchers from Children's Hospital Oakland Research Institute studied the effects of regular water consumption as compared to consumption of caloric-based drinks on weight loss in obese women over the course of 12 months. Dieters wrote down their drinking habits, and those who reported a greater mean water consumption lost significantly more weight and fat over time, as reported in the journal "Obesity" in November 2008. In another study at Virginia Tech, published in a February 2010 issue of "Obesity," researchers found that in dieters following a low-calorie diet and drinking 500 ml of water before meals resulted in greater weight loss than following the diet alone after 12 weeks.

Misconceptions

Water intake does not cause bloating. Eating foods containing a lot of sodium and dehydration actually cause you to become puffy because your body retains water. Although it is not common, you can drink too much water. Joanne Larson, R.D., on Ask the Dietitian, says that a person can safely drink approximately 10 liters of water per day, but drinking more causes your sodium levels become too low, disturbing the water balance in your brain.

Strategy

No scientific evidence supports the oft-recommended eight 8-oz. glasses of water per day, says Larson. To be sure you are adequately hydrated, check the color of your urine; a very pale yellow color indicates adequate water intake. In addition to water, watery fruits and vegetables, which support your weight-loss efforts, count toward hydration. Choose water instead of soft drinks, juices and other sugary drinks to save calories and support weight loss.