Drink Water To Lose Weight: How Much Do You Need?
Losing weight requires a consistent commitment to different lifestyles: eating healthier, exercising more, sleeping 6-8 hours a night and drinking plenty of water. Choosing water instead of caloric and sugary drinks not only saves calories, it is also essential for brain function, maintaining the proper function of your organs, and regenerating physical activity, just to name a few important reasons. And if you resort to detox water, it can boost your metabolism and flush out toxins.
But just hearing that you need to drink "a lot" of water can be confusing. For some people this could be the standard 8 ounce goggles, for others it could be a lot more (or maybe less). We touched on nutritionist Jim White, RD, ACSM and the owner of Jim White Fitness and Nutrition Studios to find out how much water you should drink to lose weight.
For the average person:
Although everyone has different needs, White says that sticking to the often recommended amount of eight ounce eight-ounce glasses (a total of 64 ounces) should be enough and can help reduce weight loss for the average person or for someone who only has a few Want to lose pounds, increase weight.
It does not sound like an overwhelming number, but the challenge for most people is to drink enough water first. According to a study by the CDC, 43 percent of adults drink less than four cups of water a day, and 7 percent say they do not drink any Glasses of water – Huch!
In general, you should be guided by your thirst. If you're still thirsty after drinking 64 ounces throughout the day, make sure you adjust your intake accordingly. However, if you feel wiped out, do not overdo it. Drinking too much water can lead to hyponatremia, also known as water intoxication, which can cause excessive levels of sodium in the body, causing swelling in the brain, seizures, and coma. There is a reason why this dangerous practice is one of the reasons why you drink bad water.
If you train a lot:
If you're a great gymnast or endurance athlete, you'll need more water than the 64 ounce standard. After a serious sweat break, you can remove the proper hydration from your body.
"The American College of Sports Medicine recommends that you drink 16 ounces of water before training, 4 to 8 ounces during exercise, and an additional 16 ounces after exercise," explains White. "You can weigh yourself before training and see how many pounds you lose. Then drink 16 ounces for each lost pound. "
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If you are more overweight:
In overweight or obese people, the need for water is different. White says they need to drink more water to get enough fluid to help them lose weight. A simple mathematical equation for doing this is to drink half of your body weight in ounces of water. So if you weigh 180 pounds, you should aim for 90 ounces of water per day.
An im Annals of family medicine found that people with higher BMIs were the least hydrated. The study suggested that water is an essential nutrient and may be as important in weight loss as food and exercise. Virginia Tech researchers found that overweight adults who drank 16 ounces of water half an hour before meals, lost three pounds more than those who did not, and nine pounds at the end of 12 weeks.
Replacing caloric and sugary drinks such as soda, fruit juice and sweetened iced tea with water can also help with weight loss, says White.
Conclusion: shoot at 64 ounces of water.
Although everyone has their own individual fluid needs, shooting for 64 ounces is a good start. Let your thirst be your guide; If you are still dehydrated after 8 glasses, you may like to drink more (just do not go overboard).
Another indicator of whether you have enough water is the color of your urine: a pale yellow or almost clear color means you are well hydrated. Anything darker than a pale yellow and you need to drink more H2O.
"Remember the signs of dehydration: thirst, dry mouth, headache, and in extreme cases dizziness and lethargy," explains White. "Only 2 percent dehydration in the body can negatively affect athletic performance."
There are other factors that can affect how much water you should drink: sweat more, be out in the heat, take certain medications, or drink alcohol. White recommends drinking a glass of water for each alcoholic beverage you consume, and foods rich in moisture, such as watermelons, cucumbers, and celery.
Regardless, a weight loss program should contain about 64 ounces of water – more if you have a lot of weight to lose or if your program requires a lot of training. So grab a reusable, BPA-free water bottle, refill it and take a sip.