Drinking two glasses of water prior to a meal can reduce your appetite and result in a lower caloric intake, eventually leading to weight loss. But drinking the same amount of water after a meal may have benefits, too. While some of this evidence is anecdotal and, as of 2011, needs further scientific study, increasing your water consumption will not likely hamper your weight-loss efforts. Consult your doctor before beginning any weight-loss plan, and discuss water intake.
Water and Your Organs
Staying hydrated is important for keeping your body on track. Drinking water before, during and after a meal will support a healthy digestive system, Mayo Clinic gastroenterologist Dr. Michael Picco explains. Without enough water, your stomach has a harder time breaking down nutrients for energy. Once nutrients are broken down, your liver helps convert stored fat into usable energy. Your kidneys also play a role in digestion, and if the kidneys don't have enough water, they will call on the liver for support, thus diminishing the quality of the liver's job and reducing its ability to remove toxins, distribute nutrients, and metabolize stored fat. Becoming dehydrated complicates your body's natural rhythm, affecting your metabolism and possibly stalling weight loss.
Pre-Meal Water Consumption
Drinking water before eating appears to aid in weight loss. Drinking two 8-oz. glasses of water prior to eating will help fill your stomach, making you less likely to overeat, CNN reported in 2010. Downing water will also leave you less likely to consume sugary, calorie-filled drinks such as soda and sports drinks. Getting in the habit of drinking water is also a reminder that you are trying to lose weight, and might make you more mindful of how you approach your meal.
Post-Meal Water Consumption
The benefits of drinking two glasses of water after a meal has been researched less than the benefits of drinking water before your meal. The WaterCure website reports that drinking water after eating is just as important to the digestive process as drinking water before or during your meal. MayoClinic.com adds that post-meal water consumption is key in keeping your digestive system functioning properly. However, simply staying hydrated is the operative factor, and whether your hydration comes before, during, or after a meal is basically up to you.
Hydration Tips
Staying hydrated means that there will be little to no color in your urine; expert opinions vary on just how much water this takes. WaterCure, for example, recommends you drink half of your body weight in ounces throughout the day, meaning that a 200-lb. man should drink 100 oz. daily. MayoClinic.com notes other suggestions: drinking eight 8-oz. glasses daily or, for men, drinking 3 liters daily and for women, drinking 2.2 liters daily. If you are physically active or live in a hot climate, additional water consumption may be necessary. If you drink coffee, tea, soda or any diuretic beverages, you should drink extra water, because these types of liquids will flush water out of your body without replenishing your fluids.
References
- MayoClinic.com; Does drinking water during or after a meal disturb digestion?; Michael Picco, M.D.; Jan. 19, 2010
- CNN: Trying to Lose Weight? Drink More Water; Denise Mann; Aug. 23, 2010
- WaterCure; Frequently Asked Questions; 2008
- MayoClinic.com; Water: How much should you drink every day?; April 17, 2010
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