Most people exist in a chronic state of dehydration, and this affects digestion, fat metabolism and ability to accurately estimate hunger levels. Incorporating smart hydration techniques into your day can contribute to weight loss. Adequate hydration boosts your energy level so that you can move more and experience a greater calorie burn. Hydrating also helps you feel full and teaches you to eat when you are hungry, not thirsty. Staying hydrated maximizes your calorie-burning potential--even a 1 percent dehydration level can slow your metabolism.
Step 1
Drink a glass of water before reaching for a snack. Determine whether you are truly hungry, or if you are confusing thirst with hunger. Sometimes you feel hungry, or feel like your blood sugar is low, when you are just mildly dehydrated.
Step 2
Replace sugary drinks with water. Lose up to 5 lb. more than people who diet and continue to drink soda and juices, according to a study by the Children's Hospital and Oakland Research Institute in California, presented at the 2006 annual meeting of the Obesity Society.
Step 3
Drink the equivalent of eight to 10 8 oz. glasses of water a day to keep your digestive system humming and avoid constipation and bloating, which makes you feel fat. Carry a water bottle with you. Keep it filled and use it as a visual reminder to constantly hydrate.
Step 4
Drink a glass of water before every meal. Make like participants in a Virginia Polytechnic Institute and State University study, published in the journal "Obesity" in 2007, who drank about 13 oz. of water prior to a meal and consequently consumed fewer overall calories at that meal.
Step 5
Hydrate before exercise to maximize your performance and burn the most calories possible. Sip water during your workout to maintain energy levels. Avoid the extra calories in sports drinks unless you are participating in more than an hour of intense cardiovascular exercise.
Tips and Warnings
- An easy way to check if you are adequately hydrated is to check your urine. It should be the color of light straw. If not, you could stand some extra water to ensure you are hydrated.
- It is possible to overhydrate. Although hyponatremia is rare, become aware if you start to feel lightheaded, dizzy or nauseous due to an excessive amount of water consumption.
Things You'll Need
- Water, bottled or tap
- Water bottle
Member Comments