Water is necessary for the survival of all living things --- from the largest plant to the smallest animal. Digestion, blood flow and metabolic rate are just a few of your body's processes that need water. More than half of your body weight is water, the Mayo Clinic explains. When losing weight, drink plenty of water to stay full, flush your body of toxins and stay hydrated. Although drinking plain water is preferable, decaffeinated beverages such as herbal teas and fruit juices count as part of your fluid intake.
Step 1
Calculate how much water you should drink each day. The Mayo Clinic recommends three strategies: The replacement approach involves drinking about 2 liters of water to replace what you lose through sweating, bodily functions and breathing. Or drink eight 8-ounce cups of water a day as a simple way to meet your water needs. Finally, you can follow the Institute of Medicine's advice and drink 13 cups of liquid a day if you are a man, 9 cups if you are a woman. Select one of these three approaches as your minimum intake for losing weight.
Step 2
Drink at least 500 milliliters, or about 16 oz., of water before each meal to lose weight. A 2009 study published in the journal "Obesity" and led by Elizabeth A. Dennis found that adults who consumed 500 ml of water before meals lost more weight over 12 weeks than the participants who did not. Pour a glass of water and drink it while you are preparing dinner or waiting for your dinner at a restaurant.
Step 3
Drink water throughout the day by carrying a water bottle with you recommend the Centers for Disease Control and Prevention. Calculate how many times you should empty the bottle to meet your daily requirement. If the bottle is 16 oz. and you want to consume 64 oz., fill and drink the bottle four times each day. Avoid eating food while drinking your water to focus on drinking and not eating additional calories.
Step 4
Make calorie-free water your first choice as a beverage. Even though flavored drinks can count toward your water requirement, a 20-oz. soda contains 227 unnecessary calories, the CDC calculates. Eliminating sodas, cream-filled coffee and sugary drinks can save you hundreds of calories a day. Make the most of your limited weight-loss calories by choosing zero-calorie beverages.
Step 5
Spread your water intake throughout the day, and drink extra water when you exercise. Stay hydrated while exercising to avoid dehydration or heat stroke in warm weather. The University of Illinois at Urbana-Champaign recommends drinking cool water, because your body more easily absorbs cool water. Drink a couple cups of water before exercising and every 15 minutes during your workout. Weigh yourself after you exercise, and drink extra water if you lost weight from sweating.
Tips and Warnings
- Add no-calorie flavoring packets to your water for taste. Splash cranberry or grape juice into your almost-full water bottle. Monitor the color of your urine to ensure adequate hydration.
- Avoid drinking all your water at one time. Consult your doctor regarding any weight-loss concerns you have.
Things You'll Need
- Water bottle
References
- Mayo Clinic: How Much Should You Drink Every Day?
- "Obesity"; Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-Aged and Older Adults; Elizabeth A. Dennis et al.; 2010
- Centers for Disease Control and Prevention: Water: Meeting Your Daily Fluid Needs
- Centers for Disease Control and Prevention: Rethink Your Drink
- Unviersity of Illinois at Urbana-Champaign: Hydration Needs for Exercise
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