{"id":3504,"date":"2023-05-10T13:47:55","date_gmt":"2023-05-10T06:47:55","guid":{"rendered":"https:\/\/loudhdtv.com\/does-water-help-you-lose-weight\/"},"modified":"2023-05-10T13:47:55","modified_gmt":"2023-05-10T06:47:55","slug":"does-water-help-you-lose-weight","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=3504","title":{"rendered":"Does Water Help You Lose Weight?"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p>It\u2019s hard to overstate the importance of hydration. Water is essential to the\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2908954\" target=\"_blank\" rel=\"noopener\">function of every cell<\/a>\u00a0in the body \u2014 it helps to transport oxygen and nutrients, cushion the joints, regulate body temperature, aid in digestion, flush out waste, and more.<\/p>\n<p>And if you\u2019re trying to lose weight,\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/14671205\/\" target=\"_blank\" rel=\"noopener\">research suggests<\/a>\u00a0drinking water can also play a role in helping you reach your weight-loss goals.<\/p>\n<p>So how exactly does water help you lose weight, and how much should you aim to drink each day? Here\u2019s what you need to know.<\/p>\n<h2>How Much Water Should I Drink to Lose Weight?<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/05\/09161808\/Does-Water-Help-You-Lose-Weight.600.drink_.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-159339\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/05\/09161808\/Does-Water-Help-You-Lose-Weight.600.drink_.jpg\" alt=\"Woman drinking water in kitchen\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>There\u2019s no specific amount of water you need to drink for weight loss, but simply hitting your recommended intake each day can support your weight loss goals in a few ways:<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/why-do-we-need-water-and-how-much-should-we-be-drinking\" target=\"_blank\" rel=\"noopener\">How much water<\/a>\u00a0do you need to drink to reap those benefits?<\/p>\n<p>You\u2019ve probably heard the \u201c8\u00d78 rule\u201d \u2014 the age-old advice to drink eight 8-ounce glasses of water each day \u2014 but there\u2019s\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2151163\/\" target=\"_blank\" rel=\"noopener\">no science behind that number<\/a>.<\/p>\n<p>According to the National Academy of Medicine, the actual recommended\u00a0<a href=\"https:\/\/nap.nationalacademies.org\/read\/10925\/chapter\/6#145\" target=\"_blank\" rel=\"noopener\">total water intake<\/a>\u00a0for men ages 19 and older is 3.7 liters per day (around 13 cups). For women in the same age range, the recommended total is 2.7 liters per day (around 11 cups).<\/p>\n<p>But before you start filling up a gallon jug, keep in mind that\u00a0<a href=\"https:\/\/www.eatright.org\/health\/essential-nutrients\/water\/how-much-water-do-you-need\" target=\"_blank\" rel=\"noopener\">around 20 percent<\/a>\u00a0of fluid intake typically comes from food \u2014 especially foods with a high water content like fruits, veggies, soup, or yogurt.<\/p>\n<p>So the amount you actually need to\u00a0<i>drink<\/i>\u00a0is a bit less.<\/p>\n<p>And not every ounce needs to be plain water \u2014\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/does-coffee-tea-count-as-water\" target=\"_blank\" rel=\"noopener\">coffee and tea<\/a>\u00a0can contribute to your hydration goals, along with milk, juice, and other beverages. You can also jazz up a glass of water with a\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/does-lemon-water-work-for-weight-loss\" target=\"_blank\" rel=\"noopener\">squeeze of lemon<\/a>\u00a0or a few slices of cucumber to make it more enticing.<\/p>\n<h2>How Drinking Water Affects Metabolism and Appetite<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/05\/09161812\/Does-Water-Help-You-Lose-Weight.600.kitchen.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-159340\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/05\/09161812\/Does-Water-Help-You-Lose-Weight.600.kitchen.jpg\" alt=\"Woman holding glass of water\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>Drinking enough water each day can benefit your metabolism and may help to\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25893719\/\" target=\"_blank\" rel=\"noopener\">reduce appetite<\/a>, both of which may\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/14671205\/\" target=\"_blank\" rel=\"noopener\">help with weight loss<\/a>.<\/p>\n<p>One potential benefit comes from thermogenesis \u2014 the body\u2019s process of generating heat.<\/p>\n<p>When you drink a glass of water, your body warms that water to your internal temperature of 98.6 degrees.<\/p>\n<p>In a small study, researchers found that drinking 500 milliliters (around 16 ounces) of room-temperature water temporarily\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/14671205\/\" target=\"_blank\" rel=\"noopener\">increased metabolic rate<\/a>\u00a0by up to 30 percent.<\/p>\n<p>For men, most of that increased calorie burn came from fat; for women, carbs were the main energy source.<\/p>\n<p>Some have speculated that ice-cold water may offer a bigger calorie burn since your body has to work\u00a0<i>even harder<\/i>\u00a0to warm it up \u2014 but alas,\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16822824\/\" target=\"_blank\" rel=\"noopener\">research suggests<\/a>\u00a0the added benefit is pretty minimal. So stick with whatever water temperature you enjoy, whether it\u2019s frosty or tepid.<\/p>\n<p>Drinking water before a meal can also help you to feel more satiated. In a 2018 study, participants\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6209729\/\" target=\"_blank\" rel=\"noopener\">consumed less food<\/a>\u00a0when they drank 500 milliliters of water (16 ounces) before a meal \u2014 in addition, they didn\u2019t report feeling less satiated.<\/p>\n<p>Another study of middle-aged to older adults found that consuming 500 ml of water before each meal \u2014 combined with a low-calorie diet \u2014 led to more weight loss than a low-calorie diet alone.<\/p>\n<p>These studies suggest that drinking water before a meal could help keep your appetite in check \u2014 and either way, making pre-meal hydration a habit can help you stay on track to hit your daily intake goals.<\/p>\n<h2>Factors that Affect Your Water Needs<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/05\/09161803\/Does-Water-Help-You-Lose-Weight.600.1.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-159338\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/05\/09161803\/Does-Water-Help-You-Lose-Weight.600.1.jpg\" alt=\"Man drinking water\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>When it comes to water intake, the official guidelines are a solid starting point, but your own personal needs may vary from day to day depending on a few factors:<\/p>\n<ul>\n<li><strong>Age.\u00a0<\/strong>Infants, children, and teenagers have lower water intake needs than adults.<\/li>\n<li><strong>Gender.<\/strong>\u00a0From age 19 onward, men typically have higher water intake needs than women.<\/li>\n<li><strong>Weight.<\/strong>\u00a0Your specific needs may vary based on your body weight.<\/li>\n<li><strong>Activity level.<\/strong>\u00a0After a workout, you\u2019ll need to replenish the fluids\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2908954\/#:~:text=thermoregulation\" target=\"_blank\" rel=\"noopener\">lost through sweat<\/a>.<\/li>\n<li><strong>Location.<\/strong>\u00a0People in\u00a0<a href=\"https:\/\/www.eatright.org\/health\/essential-nutrients\/water\/how-much-water-do-you-need#:~:text=water%20is%20essential%20to%20life\" target=\"_blank\" rel=\"noopener\">hot climates and high altitudes<\/a>\u00a0may need more water per day.<\/li>\n<li><strong>Pregnancy and breastfeeding.\u00a0<\/strong>The recommended daily intake increases to 10 cups a day during pregnancy and 13 cups per day while breastfeeding.<\/li>\n<li><strong>Overall health.<\/strong>\u00a0Certain health conditions such as fever, vomiting, and diarrhea may\u00a0<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/water\/#:~:text=general%20recommendations\" target=\"_blank\" rel=\"noopener\">increase fluid needs<\/a>.<\/li>\n<\/ul>\n<h2><strong>How to Calculate Hydration for Weight Loss<\/strong><\/h2>\n<p>Want to calculate your specific hydration needs?<\/p>\n<p>Start with a daily goal of drinking\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/25-ways-drink-water\" target=\"_blank\" rel=\"noopener\">half your body weight<\/a>\u00a0in ounces of water each day. To find your baseline, simply divide your weight in pounds by two. If you weigh 160 pounds, for example, aim to get at least 80 ounces per day.<\/p>\n<p>Next, figure out how much additional water you may need based on your workout plans.<\/p>\n<p>The\u00a0<a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/6675\/healthy-hydration\/\" target=\"_blank\" rel=\"noopener\">American Council On Exercise (ACE)<\/a>\u00a0recommends consuming fluids before, during, and after working out:<\/p>\n<ul>\n<li>17 to 20 ounces two hours\u00a0<em>before<\/em>\u00a0your workout.<\/li>\n<li>7 to 10 ounces every 10 to 20 minutes\u00a0<em>during<\/em>\u00a0exercise.<\/li>\n<li>16 to 24 ounces for every pound of body weight lost\u00a0<em>after<\/em>\u00a0a workout.<\/li>\n<\/ul>\n<p>If you\u2019re not in the mood to do the math, you can also estimate your daily water needs using an online\u00a0<a href=\"https:\/\/www.gigacalculator.com\/calculators\/water-intake-calculator.php\" target=\"_blank\" rel=\"noopener\">hydration calculator<\/a>.<\/p>\n<p>But keep in mind these calculators can only provide a rough estimate using a few metrics. Your exact needs may vary day to day based on everything from workout intensity to the weather.<\/p>\n<p>If you want an easy way to gauge whether you\u2019re getting enough water, check the color of your urine. If it\u2019s clear or pale yellow, you\u2019re good to go. If it\u2019s darker yellow or amber, increase your water intake.<\/p>\n<p>Other\u00a0<a href=\"https:\/\/healthy.kaiserpermanente.org\/health-wellness\/healtharticle.10-warning-signs-of-dehydration\" target=\"_blank\" rel=\"noopener\">warning signs of dehydration<\/a>\u00a0include dry mouth, bad breath, fatigue, and sugar cravings.<\/p>\n<p>Dropping too much\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/losing-weight-not-inches\" target=\"_blank\" rel=\"noopener\">water weight<\/a>\u00a0after you exercise may also signal dehydration.<\/p>\n<p>If you lose\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27710146\/\" target=\"_blank\" rel=\"noopener\">2 percent or more<\/a>\u00a0of your body weight over the course of a workout can\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17277604\/\" target=\"_blank\" rel=\"noopener\">hinder your performance<\/a>, so you may need to step up your hydration game.<\/p>\n<h2>6 Tips for Increasing Water Intake for Weight Loss<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/05\/09161817\/Does-Water-Help-You-Lose-Weight.600.pitcher.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-159341\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/05\/09161817\/Does-Water-Help-You-Lose-Weight.600.pitcher.jpg\" alt=\"Pouring water into glass\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>These simple steps can help you boost your H2O intake.<\/p>\n<ol>\n<li>Make hydration part of your daily\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/wellness-routine-guide\" target=\"_blank\" rel=\"noopener\">wellness routine<\/a>. Start each day by drinking a glass of water before you get out of bed.<\/li>\n<li>Choose\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2908954\/table\/T1\/\" target=\"_blank\" rel=\"noopener\">water-packed foods<\/a>\u00a0such as melons, berries, apples, grapes, squash, leafy greens, and yogurt.<\/li>\n<li>Make plain water more appealing with refreshing\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/10-refreshing-recipes-to-flavor-your-water\" target=\"_blank\" rel=\"noopener\">fruit-infused water recipes<\/a>.<\/li>\n<li>Invest in a reusable water bottle or mug that you love \u2014 you\u2019ll be more inspired to keep it with you and sip throughout the day.<\/li>\n<li>Set reminders on your phone to take a water break every hour during your workday.<\/li>\n<li>Practice \u201chabit stacking\u201d by pairing hydration with another healthy habit \u2014 drink a glass of water before you brush your teeth, or sip a cup of tea during your morning meditation.<\/li>\n<\/ol>\n<p>Drinking water alone isn\u2019t the golden ticket to weight loss. You\u2019ll still have to tighten up your nutrition, be consistent with your workouts, and get enough sleep.<\/p>\n<p>But proper hydration can support a healthy metabolism, help you feel more satiated at mealtime, and prevent dehydration from derailing your workouts \u2014 all of which can ultimately help you reach your weight-loss goals.<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s hard to overstate the importance of hydration. Water is essential to the\u00a0function of every cell\u00a0in the body \u2014 it helps to transport oxygen and nutrients, cushion the joints, regulate body temperature, aid in digestion, flush out waste, and more. And if you\u2019re trying to lose weight,\u00a0research suggests\u00a0drinking water can also play a role in &hellip;<\/p>\n","protected":false},"author":3,"featured_media":3505,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-3504","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/3504","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3504"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/3504\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/3505"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3504"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3504"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3504"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}