If you are dieting for weight loss through calorie control, the range of hot, diet-friendly drinks on offer might seem limited in comparison with the wide array of diet sodas, seltzers and other cold drinks. Hot water, whether consumed pure or with a low-calorie flavoring, is one alternative to hot drinks such as tea and coffee, or milk-based hot drinks. Consult your doctor before starting any new weight loss effort.
Calorie Deficit
In order to lose weight, you typically need to create a calorie deficit. This means that the number of calories you burn every day is greater than the number of calories you consume. A deficit of 3,500 calories is commonly necessary to lose one pound of body fat. You can create a calorie deficit by either consuming fewer calories overall or burning more calories through exercise. Hot water might be helpful in the creation of a calorie deficit because it is virtually free of calories, and the more hot water you drink, the less appetite you might have for extra calorie consumption. Hot water can function as a calorie-free "filler" if you are creating a calorie deficit through caloric restriction.
Nutritional Value
According to the USDA Standard Nutrient Database, drinking water typically contains no calories, fat, dietary fiber, protein or sugars. Trace minerals such as calcium, magnesium and sodium might be present in the water, varying according to your water source and the geography of the water's source. In the United States, fluoride also is present in much of the available drinking water. If you drink hot water with a slice of lemon, the presence of the lemon will add 2 calories to your drink, together with trace amounts of sugar, protein, fiber and carbohydrates.
Hot Water as Substitute
Perhaps the most useful approach to hot water as a weight loss aid is to use a hot water drink as a substitute for high-calorie or high-fat hot drinks. Coffee-based drinks, hot chocolate and sweetened teas can all add a significant number of calories to your daily total. For example, a medium café latte, about 16 oz., contains 265 calories if made with whole milk. Replacing two such drinks daily with hot water would reduce your overall calorie intake by 530 calories.
Considerations
Drinking hot water alone can become boring, and this in turn might decrease your motivation to control your caloric intake with the aim of weight loss. In order to make the hot water more palatable and interesting, it is common to add a dash of fruit juice or a slice of a citrus fruit such as lemon. However, the combination of warm water and acidic citrus fruits can lead to tooth erosion. As with any weight loss effort, it is best to consume hot water in moderation.
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