To those desiring to shed pounds, the idea of drinking more water to cause weight loss may seem like a dream come true, a free-and-easy alternative to the often-frustrating world of diet programs, cardio workouts and calorie counting. Unfortunately, getting rid of that extra weight isn't that easy. Although increased water intake certainly can help enhance your weight-loss efforts, it's no substitute for the fat-shedding that results from a healthy diet and active lifestyle.
The Facts
As the most predominant chemical compound in the human body, water constitutes approximately 60 percent of your body weight. This colorless, odorless liquid plays an essential role in proper body function -- not only does it carry nutrients and oxygen to your muscles, but it also humidifies your lungs, regulates body temperature and removes toxic substances from your organs. As a general rule, your body needs at least eight cups of water daily just to replace fluids lost through perspiration, breathing, urination and bowel movements, according to MayoClinic.com.
Studies
Drinking water before sitting down to a meal may play help you lose extra weight, according to a study led by Brenda Davy, Ph.D., registered dietitian and associate professor of nutrition at Virginia Tech. Participants in the 12-week study were overweight adults 55 to 75 years old who also consumed a low-calorie diet to lose excess weight. Study results, published in the February 2010 issue of "Obesity," indicated that participants who drank two glasses of water right before eating a meal lost an average of 15.5 lbs., 4.5 lbs. more than participants who didn't engage in pre-meal water drinking.
Significance
When you drink water, the calorie-free liquid fills your stomach, leaving you with a feeling of fullness. This sensation of being full often reduces hunger pangs and desire for food, which means that you may just consume fewer calories at the following meal. Over the course of days and weeks, fewer calories consumed can translate into weight loss. Just as important, even slight levels of dehydration may cause a drop in your body's metabolism rate, which in turn affects how quickly you burn calories, says Lyssie Lakatos, registered dietitian and co-author of "Fire Up Your Metabolism." In the event that your body is mildly dehydrated, drinking more water boosts your faltering metabolism, which may help your body burn calories more quickly.
Considerations
Drinking more water promotes weight loss to a certain extent, but you'll set yourself up for failure if you try to use water-drinking as your main method for shedding excess pounds. Instead, make your increased water-chugging really count by using it in conjunction with a healthy, low-calorie diet and increased physical activity to decrease your weight. Substitute water for sugary, calorie-heavy beverages, such as soda, iced tea and fruit drinks. Adapt your diet to focus it on nutrient-heavy foods, being sure to include lots of fruits and veggies, low-fat dairy products, lean proteins and plenty of whole grains. Keep your body hydrated by drinking water after any prolonged physical activity, including cardiovascular and strength-training workouts.
References
- MayoClinic.com; Water: How Much Should You Drink Every Day?; April 2010
- "Obesity"; Water Consumption Increases Weight Loss During a Hypocaloric Diet; Brenda Davy, et al.; February 2010
- "Fire Up Your Metabolism"; Lyssie Lakatos, et al.; 2004
- "Nutrition"; Paul Insel, et al.; 2010
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