In weight loss, water plays a major role in changing a person's body composition. According to Ellie Whitney and Sharon Rady Rolfes in their book "Understanding Nutrition," lean body tissue or muscle tissue is comprised of approximately 75 percent water, whereas adipose tissue, or fat, is made up of about 25 percent water.
Water's Role in the Body
Water is involved in all life processes and is a major contributor to most metabolic actions. Water regulates body temperature, maintains blood volume, assists in the absorption into the body of certain vitamins and minerals, acts as a lubricant and cushion for joints, disposes of waste products and participates in metabolic activities such as muscle contraction.
Water and Vitamins
B-complex vitamins and vitamin C are water soluble. This means that these vitamins are only absorbed into the body when adequate supplies of water are present. The result also is that these vitamins are flushed out of the body relatively quickly. Therefore they must be replaced on a daily basis. Vitamin C and the B vitamins are involved in the body's energy production. If there are inadequate supplies of these vitamins, the ability to sustain activity is jeopardized, and exercise is a major contributor to weight loss. Normally a varied and adequate diet in conjunction with a multi-vitamin supplement is sufficient to sustain adequate levels of water soluble vitamins.
Water and Weight Loss
Water contains zero calories. The simplest way to lose weight is to consume less calories than are burned off by the body. A pound of fat is equivalent to 3500 calories. According to most fitness experts, including the Mayo Clinic, a safe amount of fat to lose is one to two pounds per week. This implies that someone attempting to lose weight would have to burn off 7200 calories per week in excess of what they consume. Since water has no calories and most flavored drinks do, water consumption would be the weight-loss choice. Water can also be used to prevent hunger by filling the stomach, thus preventing the dieter from appeasing hunger with high-calorie foods.
Daily Water Needs
A general guideline for the daily water requirements of an American adult is 8 to 10 cups, or approximately two liters. This would increase with exercise to "1 cup of fluid before and after exercising and every 10 to 15 minutes during your workout," according to "Mayo Clinic Fitness for Everybody."
Hydration Inhibitors
The body will derive water from consuming other fluids, but this can be counterproductive. Alcohol is a diuretic, forcing the body to expel water, and it also inhibits the absorption of essential vitamins into the body. Caffeine is a diuretic and a stimulant. Flavored drinks may replace vitamins and minerals lost through heat or exercise, but they are also high in calories. Pure water best promotes weight loss.
References
- "Understanding Nutrition"; Ellie Whitney and Sharon Rady Rolfes; 2008
- "Mayo Clinic Fitness for Everybody"; Diane Dahm and Jay Smith, Editors; 2005
- "Fitness and Health"; Brian J. Sharkey; 2002
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