Hydration & Weight Loss

Staying well-hydrated is important for your general well-being and can also help you to lose weight. Unfortunately, most Americans fall far short of the recommended daily water intake, according to researchers at Boston College. Water intake needs vary from person due to factors such as weight and activity level. But in general, if you're drinking less than eight glasses, you might find weight loss more difficult and your health can suffer.

Water Suppresses Appetite

Controlling your appetite is essential when you're trying to lose weight. Water provides a natural, accessible, zero-calorie way to keep hunger pangs and cravings at bay. In a study presented at the 240th National Meeting of the American Chemical Society, drinking two cups of water before meals helped dieters aged 55 to 75 lose 4.5 pounds more than dieters who did not increase their water intake over the course of 12 weeks.

Effects of Dehydration

If you're desperate to lose water weight as well as fat, you may be tempted to reduce your intake of water and other fluids. But, strange as it may seem, drinking water is essential for shedding water weight. When you're dehydrated, your body and kidneys hoard water. Also, when you're dehydrated, you are more likely to experience symptoms such as muscle cramping, headaches and dizziness. Symptoms such as these will make it more difficult for you to stick with your fitness program to lose weight.

Water Vs. Sports Drinks

Water is an effective way to stay hydrated, unless you're exercising for 60 minutes or longer, according Michael F. Roizen and Mehmet C. Oz in "You on a Diet." Sports drinks are better for longer workouts as they contain electrolytes that speed up the absorption of water and muscle recovery. Too keep your calories and weight in check, go for low-carbohydrate or low-calorie sports drinks.

Getting Daily Intake

Try to drink eight to 12 glasses of water daily to promote weight loss and for overall health. Take into account beverages such as green tea and freshly squeezed juices. Whenever possible try to drink filtered water to reduce your exposure to toxins. Also, warming water may increase metabolism and weight loss, according to a study published in the "Journal of Clinical Endocrinology and Metabolism" in 2003. However, stick to cool water and healthy beverages on hot days to say hydrated and boost weight loss. Drink before, during and after physical activity; for strenuous exercise such as running, drink 4 to 8 oz. of fluid every 15 to 20 minutes.