Drinking a lot of water can be a healthy way to lose more weight. Instead of drinking beverages high in calories, consume plenty of water to lower caloric intake. Water can also act as an appetite suppressant. However, don't overdo water consumption. Large quantities of water in a short period of time could lead to dangerous side effects.
Expert Insight
The loss of body weight and body fat has been associated with an increased intake of water. According to a 2008 study published in the journal "Obesity," Children's Hospital Oakland Research Institute scientists found that overweight women who were dieting lost more weight with an increased water intake than the group who did not drink more water. Both groups ate the same number of calories and had the same level of activity.
Effects
Replacing high-calorie beverages with water can be helpful for reaching your weight-loss goals. Beverages high in calories include soda, fruit juice, whole milk, sweetened coffee and sweetened tea. For instance, swapping four cans of soda for four glasses of water reduces your calorie intake by approximately 600 calories, according to the Help Guide website. Plan to drink a glass of water before meals to suppress the appetite. A 2010 study presented at the 240th National Meeting of the American Chemical Society found that dieters who drank water before meals for 12 weeks lost an average of 5 pounds more than those who did not.
Considerations
According to the Mayo Clinic, aim to drink a minimum of eight glasses of water each day. Drinking a lot of water may help relieve bloating symptoms and lose water weight. The water increases urine output to flush out excess fluid. It also prevents your cells from holding onto excess fluid caused by dehydration.
Warning
Although increasing your water intake helps stimulate weight loss, avoid consuming large amounts of water in a short period of time. Too much water causes a condition called hyponatremia, which is a result of reduced levels of sodium in the blood from the overconsumption of water. Symptoms include vomiting, bloating, nausea, muscle weakness and mental confusion.
References
- Help Guide: Healthy Weight Loss and Dieting Tips
- Mayo Clinic: Water Retention
- American Council on Exercise: How Much Water Is Too Much?
- EurekAlert: Clinical Trial Confirms Effectiveness of Simple Appetite Control Method; Aug 2010
- "Obesity"; Drinking Water is Associated with Weight Loss in Overweight Dieting Women Independent of Diet and Activity; JD Stookey et al.; Nov 2008
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