Water is an essential nutrient which makes up about 60 percent of the human body, according to the Mayo Clinic. Water intake is necessary for many functions in the body such as transporting nutrients and excreting wastes from the body but has also been found to play a beneficial role in weight loss.
Functions of Water
Water is essential to many processes in the human body. Water not only regulates body temperature but also lubricates and cushions the joints, protects the spinal cord and other tissues, and aids in the excretion of wastes from the body through the processes of urination, perspiration and bowel movements. It is these fluids lost through excretion that our body needs to replenish each day to prevent dehydration that can disrupt the body's normal functions.
Water and Weight Loss
Water can be beneficial to weight loss by reducing fluid retention, giving the feeling of fullness when consumed with a meal, promoting proper bowel function and preventing constipation, as well as keeping joints and muscles hydrated and healthy for physical activity. A 2008 study in the "Journal of the American Dietetic Association" revealed that when obese adults were given 500 ml of water prior to a breakfast meal, they consumed 13 percent less as compared to obese adults who did not consume water before the meal. In addition, a 2010 study in the journal "Obesity" that placed overweight adults on a hypocaloric diet with or without consuming 500 ml of water prior to each meal found that those in the water group showed a 44 percent greater decline in body weight over 12 weeks than those who did not drink water before meals.
Recommended Intake of Water
According to the Institute of Medicine, the recommended daily intake of water is about 13 cups for men and 9 cups for women. The recommended intake of water varies among individuals, with those living in hot climates, those suffering from a fever, diarrhea or vomiting, as well as those that are more physically active, pregnant or breastfeeding requiring a greater daily intake of water. The Mayo Clinic recommends consuming water before and after exercise as well as every 15 minutes during, with an additional 1.5 to 2.5 cups of water consumed for short bouts of exercise, and more than 2.5 cups for extended exercise sessions of an hour or more. Pregnant women are recommended to consume 10 cups of water daily, while those breastfeeding should consume about 13 cups of water daily.
Reaching the Recommended Intake
By keeping a bottle of water with you at all times, choosing water when eating out and making water more palatable by adding sugar-free drink mixes or lemon and lime juices, reaching the recommended daily intake of water can seem less daunting. In addition, consuming tea, broth, fruit ice pops and fruit and vegetable-based juices are healthy and low-calorie ways to reach the recommended water intake. Beverages that contain caffeine or alcohol should be avoided since they are not only high in calories but also act as a diuretic, which can lead to fluid loss and can contribute to dehydration.
References
- Mayo Clinic: Water: How Much Should You Drink Every Day?
- Centers for Disease Control: Water: Meeting Your Daily Fluid Needs
- PubMed Central: Water consumption reduces energy intake at a breakfast meal in obese older adults
- Clemson University Cooperative Extension: Fluid Needs
- PubMed Central: Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults
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