Let’s face it- more than half of Americans are looking to lose a few pounds. And their diet and exercise plans are usually not enough, particularly after a holiday season. As easy as it is to put on those extra pounds, they are very hard to lose.
We focus so much on the dietary guidelines and spend extended time on the treadmill- and it is never enough. Partly, because we do not consider hydration as a part of the weight loss regimen.
But can hydration truly lead to weight loss? This is an open question but there are studies to back that claim up. Or likely, is it the other way around—does dehydration lead to weight gain? Both of these are likely true.
When we drink water, we do not think about anything more than quenching our thirst. That’s human instinct. But that water sitting in the stomach needs thermoregulation—or at the least, warmed up to the body temperature. Rarely does ice cold water go all the way through the small bowels.
When water is absorbed through the stomach, energy is spent via specialized cellular transporters- that requires ATP. And energy spent without activity is welcome when contemplating weight loss.
In fact, research both in animals and humans, suggests that staying well hydrated may be one of the effective elements of a weight loss plan. Accompanied of course, with a healthier low -calorie diet and an exercise regimen.
So, how much water is enough? This is a trickier question. Most experts will agree that simply infusing yourself with water is unlikely to cause weight loss. For example, if you commit to drinking 100 fl. oz of water daily, it is unlikely that you will be able to lose 10 lbs. just with that.
Drinking water (or any good hydrating beverage) allows you to relieve fatigue and gets you going. It is commonly known that electrolytes can reduce fatigue and allow activity to continue.
Athletes frequently use electrolyte mixes to improve their hydration—so water gets in early and most importantly, stays in your tissues longer. Hydration without electrolytes often leads kidneys to excrete dilute urine to maintain blood electrolyte levels within a normal range.
So, the key is to ensure you stay hydrated with an electrolyte-rich but low-sugar/calorie drink such as MAGNAK®.
But it still does not answer the question- how much water should you drink to see weight loss?
The guideline, in terms of fluid, is about ½ of your body weight in pounds. So, if you weigh 150 pounds, you should aim at drinking at least 75 fl. oz of water a day. You can consider adding some electrolyte powder to the water for reasons mentioned above.
Hydration has many benefits when it comes to exercise, but it also has some “off-target” advantages. Staying well hydrated reduces the urge to binge eat or drink. This keeps the total caloric content down. You may have heard about dehydration causing sugar cravings. Keep the dehydration at bay, and your caloric content may drop.
Drinking electrolyte water minimizes tiredness and can provide more energy. That is more fire in the engine to perform- you may see more hours being clocked in the gym.
Water has also been used as an appetite suppressant in the earlier times. While pure water may not serve that purpose effectively, flavored water probably can. Using a low (or zero) calorie water at night may allow you to skip desserts which may help with weight loss.
Lastly, staying well hydrated improves the quality of sleep. You wake up less at night and are fresh in the morning- this can improve your activity during workouts and help with weight loss.
