Water does not get the same media attention as green tea, antioxidants, and the latest fad diets. But, it plays a more important part in our lives and our bodies, because our bodies are made up of about 60% water and each system depends on it. Water is crucial for healthy skin, hair, and nails, and also for controlling body temperature, heart rate, and blood pressure.
Losing weight can be very tricky, but luckily turning to good old H2O can help you meet your weight-loss goals. Drinking water throughout the day curbs your appetite, helping you eat less and further aiding in your weight-loss efforts. Water also helps you digest food properly.
You cannot rely on water alone, as you still need to eat healthy and fit in regular exercise.
It is a vital part of any health, diet and exercise program, not to mention life in general, on the ground that it helps every aspect of bodily function. Because it is a huge component of muscle, water is important for energy production, so if you want to make the most of your workout, be sure you are always well hydrated.
There is no real one-size-fits-all approach to water consumption, but we can provide you with some great guidelines to help you make an assessment of what you need.
Calculating how much water you need:
Excellent way to calculate how much water you should drink daily is to take your weight and divide by 2. This shows you the number of fluid ounces you should drink. For example, if you weigh 140 pounds, divide that by 2, which leaves 70, then you ought to drink 70 ounces of water per day.
Exercise and water consumption:
Exercising or engaging in any activity that makes you sweat than you need to drink extra water to compensate for that fluid loss. You should drink 12 ounces of water two hours before a workout, and another 12 ounces 30 minutes before you start. While you are exercising, you should drink 4 to 8 ounces every 15 minutes. You should drink an additional 12 ounces within 30 minutes of the end of your workout. During intense exercise involving significant sweating maybe you will need a sports drink or coconut water rather than plain water, to replace the sodium lost in sweat.
[ Read: 5 workout tips to tone your thighs! ]
Environment and water consumption:
When the weather is hot or humid, you need to drink extra water to help lower your body temperature and to replace what you lose through sweating. You likewise need additional water in cold weather if you sweat while wearing insulated clothing. Heated indoor air can bring about your skin to lose moisture, increasing your necessary daily fluid requirement.
Drinking water for weight loss:
Drinking a lot of water will help you lose weight and will keep a healthy weight. As per nutrition specialist Dr. Melina Jampolis, staying hydrated helps keep your metabolism operating at an optimal level. It can likewise help your body accurately distinguish hunger and thirst that are two separate signals the brain reacting to similarly. By drinking water before meals and with meals you can satisfy your body’s need for hydration and eat fewer total calories as a side effect.
As per two studies, drinking 500 ml (17 Oz) of water can temporarily boost metabolism by 24-30%.
The scientists estimate that drinking 2 liters (68 ounces) every day can increase energy expenditure by around 96 calories per day. It is best to drink cold water, because then the body will need to expend energy (calories) to heat the water to the temperature of your body.
Best times to drink water:
It is very helpful to know when to drink water, not just how much water you drink each day. You should know that before you sit down to a meal, you need to have a couple glasses of water. When you drink two 8-ounce glasses of water about 20 to 30 minutes before your meal makes you feel full. Because of this you will be less hungry and you will wind up consuming roughly 75 to 90 fewer calories at that sitting. Do this three times per day (breakfast, lunch and dinner) and you will cut 225 to 270 calories from your daily diet.
Also a good time to drink water is about a half hour before meals that can also reduce the amount of calories people end up consuming, especially in older individuals. According to one study it is showed that dieters who drank 500 ml of water before meals lost 44% more weight over a period of 12 weeks, compared to those who did not.
Drinking adequate water may have a significant weight loss advantage, especially when combined with a healthy diet.
What else counts towards water intake?
There are many hidden sources of water you can add to your diet. Several beverages, as well as the moisture content of foods, also count toward your daily water intake. Fruits are a good source for water. Watermelon is 90% water, so it is on the top on the list, but some other items that work well are oranges, grapefruit, and melons like cantaloupe and honeydew are also strong contenders.
Vegetables, even though not as rich in water as fruit, can also become a nutrient-rich water source. Stick with celery, cucumbers, tomatoes, green peppers, and Romaine lettuce. Coffee and tea also count in your tally.
[ Read: Dried Fruit: Good or Bad? ]
Many individuals used to believe that they were dehydrated, but that myth has been debunked. The diuretic effect does not offset hydration. In the event that you do not like the taste of plain water, you can add some lemon to it. Or try sparkling water with raspberries, strawberries, pomegranate juice or just add a sprig of mint.
Alcohol is a huge dehydrator, so you can try to limit your intake, but if you are going to raise a glass, aim for at least a one-to-one ratio with water.