Is Water Good For Losing Weight?

In order to lose weight, you need to burn more energy in the form of calories than you consume in the form of food. Water plays a vital role in making this equation work. As you're losing weight, water allows you to be physically active, metabolize food efficiently and flush toxins from your body. Drinking enough water to support your daily activities as well as your workouts can help you reach and maintain a healthy body weight.

Significance

Your body consists of 60 percent water, and every organ system relies on this essential element to function properly. Water transports oxygen and nutrients to all of your cells, dissolves minerals and other compounds so that your body can use them, cleanses your system, controls your temperature and lubricates tissues and joints. When you're losing weight, water promotes healthy metabolic function and sustains you through increased physical activity.

Daily Requirements

The Institute of Medicine, or IOM, notes that most Americans do not drink as much water as their bodies need and that most people drink only when they're thirsty. In general, women need about 91 oz. of total water in fluids and foods every day and men need 125 oz., says the IOM. Water requirements also vary by age, health status, activity level and environmental conditions. MayoClinic.com suggests using the "eight by eight" rule as a basic guideline: Drink at least eight 8 oz. glasses of water per day. The IOM warns that drinking excessive water can be dangerous, especially if you have a health condition that puts you at risk for fluid overload.

Exercise

If you're trying to lose weight, you might be exercising more. The American Academy of Orthopedic Surgeons, or AAOS, recommends that if you're working out vigorously, you should drink additional fluids before, during and after exercise to replace the water you lose to sweat. Because thirst is a late sign that your body needs water, drink before you begin to get thirsty. To check your hydration status, monitor the color of your urine. If you're getting enough water, your urine should be pale yellow. Dark urine could indicate dehydration, says the AAOS.

Diet

Increasing the amount of vegetables, fruits, whole grains and other high-fiber foods can help you lose weight by filling you up with nutrient-dense bulk. Water promotes healthy digestion as you increase your intake of nutritious, high-fiber foods, says MayoClinic.com. Staying well-hydrated also might help you avoid excessive snacking. Your body might prompt you to eat when you actually need fluids.

Appetite Control

A 2010 clinical trial that tested the effects of water on weight loss indicates that drinking water before meals might promote weight loss. At a national meeting of the American Chemical Society, researchers reported that middle-age adults who drank two cups of water before meals while following a low-calorie diet consumed fewer calories during meals and lost more weight by the end of the trial. Researchers propose that water creates a feeling of fullness that curbs your appetite. Drinking water also might help you lose weight if you substitute water for sweetened beverages such as soft drinks, researchers add.