Water plays a key role during your weight loss journey. Drinking water can help you cut calories, stay hydrated, eat less and exercise longer. The recommended amount of water per day is roughly eight 8 oz. servings. You may need more water depending on your size, body composition and physical activity level.
Hydration and Hunger
People frequently mistake the feeling of dehydration for hunger. Symptoms of dehydration can include dry mouth, thirst, fatigue, headaches, confusion and lightheadedness. If you experience any of these symptoms, try drinking water and resting for a few minutes. If you're hungry, have a glass of water before you grab a snack. Drink the water first and then wait about 10 minutes. Your feeling of hunger may subside once you've had water. If not, you may actually be hungry and should then eat something.
Water Before Meals
Drinking water before meals can actually help you eat less. Try to drink a glass of water about 10 minutes before you sit down to eat. This will eliminate dehydration, which can cause you to overeat. You will also have fluid in your stomach, helping you fill up more quickly. Drinking water before a meal is a healthy practice to get into, because it also discourages you from making poor food choices and binge eating.
Water as a Substitute
If you consume a number of high-calorie beverages throughout the day, you may want to consider substituting water for a few of them. When counting calories, people don't always factor in the calories they drink. If you've hit a weight loss plateau, your beverages may be the culprits. Replace sugary drinks, such as energy drinks or soda, with water to cut down on calories.
Hydration for Performance
Dehydration can decrease physical performance. During strenuous exercise, you can lose a large amount of fluid. To prevent dehydration during exercise or other physical activity, begin by drinking plenty of water throughout the day. Two to three hours before a strenuous physical activity, drink two or three large glasses of water. A few minutes before you begin, drink another serving of water. This extra consumption will help you stay hydrated. If possible, continue to drink water for every 20 minutes of physical activity. After you've completed your exercise, drink more water to replace what you've lost. Staying hydrated will allow you to keep your focus and energy levels up.
References
- CleavelandClinic.org; Hydration: Crucial for Performance; Leora Bock
- MayoClinic.com; Water: How Much Should You Drink Every Day?; April 2010
- FamilyDoctor.org; Hydration: Why It's so Important; January 2010
- American Dietetic Association; Winter Hydration is Important, Too; January 2009
- American Council on Exercise: Healthy Hydration
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