Water Intake Diet

Water, a natural substance with a neutral pH, helps cells assimilate nutrients and minerals, and helps eliminate waste, according to the U.S. Geological Survey. Water makes up about 60 percent of an adult's body, the U.S. Geological Survey reports, and remains a vital element of health. Women need approximately 91 oz. of water daily, and men need approximately 125 oz. a day, according to the Institute of Medicine of the National Academies. Incorporate sufficient water into your daily diet as a vital component of a weight loss plan.

Function

Water functions in numerous ways in the body, including temperature regulation, joint lubrication, mineral and nutrient solvent, and oxygen transporter, according to MayoClinic.com. Drinking water may promote weight loss due to reducing caloric intake and raising metabolic rates, according to the Children's Hospital Oakland Research Institute's journal, "Obesity, Silver Springs." Increased water consumption creates significant body fat reductions over time, according to "Obesity, Silver Springs."

Filler

Water stands out as an effective weight loss tool in many diets because of its few side effects, cost efficiency and wide availability. Water promotes weight loss by filling the stomach, creating a satiating feeling, according to the American Chemical Society, or ACS. Water, a zero-calorie liquid, also contributes to weight loss by replacing higher-calorie liquids in people's diets, the ACS reports.

Features

Metabolism, the body's process of using hormones and enzymes for various functions, determines how quickly the body burns calories. Water features a thermogenic effect and effectively promotes weight loss. Drinking just over two cups of water raises metabolism by 30 percent, according to the "Journal of Clinical Endocrinology and Metabolism." The effect lasts for up to 40 minutes after drinking the water and benefits weight loss programs, the "Journal of Clinical Endocrinology and Metabolism" reported.

Effects

Water consumption can influence food intake and impact how many calories you consume. Drinking two cups of water approximately 30 minutes before a meal reduces caloric intake by 13 percent, according to the Institute for Public Health and Research. Weight loss requires a negative caloric balance, and drinking water contributes to lowering overall caloric intake.

Warning

Water fosters weight loss, but drinking excess amounts can cause health complications. Water intoxication causes kidney problems, electrolyte imbalance and brain swelling, according to BBC News. To avoid over-consumption, allow thirst to guide your water intake, and ensure that you're producing adequate, very light-colored urine, recommends MayoClinic.com.