To lose weight, you need to burn more calories than you consume. Drinking water can help in the overall process but only when combined with a proper diet and exercise. Knowing the benefits and effects that result from drinking water will help you incorporate it into a weight-loss program. Consult a doctor before beginning any weight-loss regimen.
Benefits
Water can help reduce calories if it is consumed instead of soft drinks or other high-calorie snacks, which can lead to overall weight loss. In addition, drinking water gives the feeling of being full, which can also cause you to consume less. According to WomensHealth.gov, a study done by professor Brenda Davy of Virginia Tech showed that middle-aged and older people who drank drink two cups of water before breakfast, lunch and dinner lost 30 percent more weight than those who didn't. A previous study done by Davy and colleagues showed that people who drank water before meals ate on average 75 fewer calories than those who didn't.
Hunger
According to Dr. Melina Jampolis, a physical nutrition specialist at CNN.com, it is hard for the body to tell the difference between hunger and thirst. If you don't drink enough water throughout the day, you may mistake thirst for hunger and eat more than you really need, which can make you gain weight. In addition, even a 1 percent drop of water in the body can lower metabolism, which means your body won't process the calories as efficiently. Drinking the right amount of water will help avoid these issues.
Suggestions
Drink one to two 8-oz. glasses of water 20 to 30 minutes before a meal. If you exercise, the Mayo Clinic recommends drinking 1.5 to 2.5 cups of water after short workouts. For more vigorous exercise, consume a drink with electrolytes in it to restore those lost in sweating. For most people, drinking enough water to replace that which is lost through sweating and urination -- about eight 8-oz. cups a day -- should be enough to keep you hydrated. Include foods high in water content, such as watermelon and grapefruit, in your diet.
Considerations
Drinking water is not a magical solution for losing weight but will help lose weight when combined with diet and exercise. A good rule of thumb is that if you are going through your day without being thirsty, you are drinking the right amount of water. If you are drinking plenty of water but are still thirsty, consult with a doctor because there may be an underlying issue.
Warnings
Although rare, drinking too much water can lead to a significant health risk. Your kidneys cannot get rid of the excess water quickly enough, which causes the level of electrolytes to be out of balance, which leads to abnormally low blood sodium levels. Symptoms include confusion, headaches, irritability, muscle cramps and nausea and vomiting. Call a doctor immediately if these symptoms occur. Endurance athletes and the elderly are at the highest risk for this condition, according to MayoClinic.com
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