Researchers from Berlin’s Franz-Volhard Clinical Research Center in Germany report that water consumption increases the rate at which people burn calories. After drinking approximately 17 ounces of water, the metabolic rate of the participants of the study increased by 30%.
The kidneys need sufficient water to function properly, and when they are water deprived, the liver is overworked. One of the functions of the liver is to metabolize stored fat into energy, and cannot perform efficiently when compensating for the kidneys. The liver then metabolizes less fat which remains stored in the body. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits.
The human body consists of anywhere from 55% to 78% water depending on body size. To function properly, the body requires between one and seven liters of water per day to avoid dehydration. The precise amount of water required depends on the level of activity, temperature, humidity, and other factors. Original recommendation for water intake in 1945 by the Food and Nutrition Board of the National Research Council read: “An ordinary standard for diverse persons is 1 milliliter for each calorie of food”.
Dehydration can lead to joint pain, backache, fatigue, depression, headaches, muscle cramping, and in severe cases of dehydration respiratory problems, vomiting, diarrhea, and unconsciousness can occur.
Water acts as a lubricant, protecting our joints and other body parts. Water is also good for your complexion, as it flushes out impurities in your skin. Water may also help to reduce sagging skin after weight loss by hydrating the skin and restoring elasticity. Good hydration will also improve muscle tone and increase the effectiveness of workouts.
The general rule is to drink 8 glasses of water, spread evenly throughout the day, and increase by 1 glass for every 25 lbs of excess weight. With active people, the intake of water should be increased accordingly to the level of activity.
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More Nutrition
I was very surprised when my doctor informed me that I had developed impaired blood fasting sugar.
I have always been a very active person and I thought that my eating habits were healthy. It turns out being reared in the south that my diet included way too many carbohydrates. So I started to do the things mentioned in this article. I started to eat right and developed an exercise program that I could live with. At this point I have lost 28 pounds and lowered my blood pressure to 120 over 80. I did this within 6 months time. I feel so good about myself that I know this new lifestyle will stick. The most surprising thing that I learned though is the importance of drinking water. To lose fat, water is the key, apart from the proper diet choice and exercise. How does drinking water help in fat loss?
* It curbs hunger: Water is a natural appetite suppressant. Insufficient fluid can lead to over eating. Your brain does not differentiate between hunger and thirst. If there there is a slight dehydration the thirst mechanism may be mistaken for hunger and one may eat when the body is actually craving for water. In other words, when you think you are hungry, your body may in fact be telling you that you are thirsty!
As most food contains some water, if you don’t drink enough water, you may be subconsciously driven to eat more to gain the necessary water supply and as a result, you gain more calories and more weight!
* Water makes you feel full. Because it is filling and calorie free, water is part of the solution when it comes to weight loss and maintenance. Water takes up room in your stomach, making you feel full. This means you’ll eat less and feel less hungry.
* It replaces sugary drinks: A half-cup of fruit juice contains between 45 and 80 calories. Sodas, sugary drinks and shakes all contain calories. By drinking them, you would be adding a considerable number of calories. On the other hand water has zero calories. So, to replace sugary drinks and cut down on your calories, keep a glass of water in your hand and sip it instead of grabbing a mixed drink or any other type of drink.
* Water boosts your metabolism. The findings are reported in the December issue, 2003 of The Journal of Clinical Endocrinology and Metabolism. The researchers Michael Boschmann, MD, and colleagues from Berlin’s Franz-Volhard Clinical Research Center tracked energy expenditures among seven men and seven women who were healthy and not overweight. The subjects, after drinking approximately 17 ounces of water, increases the rate of burning calories by 30% within the time frame of 30-40 minutes.
A person who increases his water consumption by 1.5 liters a day would burn an extra 17,400 calories, for a weight loss of approximately 5 pounds in a year. Increase metabolism means increase the calorie burn and fat loss. This is how you can achieve fat loss by drinking water.
Though people may have different opinions about fat loss by drinking water, water can surely curb hunger and encourage you to replace high-calorie drinks. Water is one of the best ways to keep your mouth busy without adding calories, and also, drinking water has other health benefits as well.
How Many Glasses of Water Should You Drink Each Day?
One rule of thumb is to drink 8 eight ounce glasses of water per day or approximately 2 liters. While this is not a bad starting point, I recommend you determine how much water you need by your weight. Take your weight in lbs and divide it by 2. The result is the amount of water in ounces that you should drink per day.
If it is hot outside, or you are exercising you want to increase that basic water requirement by a few more glasses.