There are a variety of ways that drinking water can assist in the weight-loss process. It helps with feelings of fullness and some studies have shown that it helps boost the metabolism. Although drinking water can assist you in losing weight, it's important to know how the process works and the recommendations.
Fullness
Studies have shown that people who consume water before meals ate 75 fewer calories than those who didn't, according to Dr. Melina Jampolis at CNN.com. Another study showed that people who drank two glasses of water 20 to 30 minutes before every meal lost weight from the onset at a more rapid pace and lost more weight overall than those who didn't drink water before meals. The feeling of fullness after drinking water has been suggested as the reason for the differences.
Substitution
Drinking water can substituted for drinking higher-calorie fruit drinks and sodas, thereby lowering overall calorie consumption. Many fruits and vegetables are also high in water content, according to MayoClinic.com, and they provide the same amount of volume but less calories than other foods. Foods like grapefruit and watermelon are largely water. Eating these foods, referred to as low energy density foods, instead of sugary snacks high in calories, or other high-calorie foods, can help with a weight-loss regimen and provide needed water.
Recommendations
In addition to drinking a glass of water before and between meals, MayoClinic.com suggests drinking water before and after exercise. An extra 400 to 600 milliliters -- approximately 2 cups -- of water is enough for short exercise sessions. For more advanced and longer exercise sessions, a sports drink with electrolytes is recommended. This will help you stay hydrated and assist with your metabolic process, which further helps the weight-loss process. According to Dr. Stanley Goldfarb, a kidney expert at the University of Pennsylvania, it is not necessary to drink water all day as some have suggested.
Considerations
Although rare, it is possible to drink too much water, which can lead to low sodium levels in the blood -- a condition known as hyponatremia. Symptoms can include confusion, irritability and seizures and may even lead to a coma, but the condition is rare and mostly confined to extreme athletes and the elderly. Most people should be more concerned with drinking enough water a day, according to Jampolis.
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