We know that water is important for the proper functioning of our body but how many of us know that the amount of water depending on our body mass can help us lose weight better?
As we age, the sensation of thirst reduces. Many of us, therefore, forget to drink enough water. We often forget that it is very essential for the proper functioning of our body. It is an important ingredient that regulates digestion, joint lubrication and regulates body temperature. Water is also known to play a major role in improving heart conditions, boost cognitive functions and even increase alertness. However, not many of us know of its ability to improve the metabolism of our body. So the more water you drink, the more weight you will lose.
According to a study published in the Journal of Clinical Endocrinology and Metabolism drinking 17 ounces or 0.5 liters of water will increase your rate of metabolism by 30 percent both in men and women. The researchers at the University of Birmingham found that drinking 500 ml of water half an hour before having main meals is an effective way to lose weight. The results were concluded based on 12-week research which experimented with 84 obese adults. Each of the participants was advised to improve their lifestyle and diet. They were also asked to increase their physical activity. While 41 were asked to drink water before eating, 43 of them were advised to imagine they had a full stomach.
The research concluded that those who drank water before the intake of 3 meals lost more weight than those who drank water before one meal. "The beauty of these findings is in the simplicity. Just drinking a pint of water, three times a day, before your main meals may help reduce your weight,” said Dr. Helen Parretti, NIHR Clinical Lecturer at the University of Birmingham. Therefore water before your meals is a great way to lose a few pounds.
According to Healthline, drinking more water will help you burn more calories. “Drinking water increases the amount of calories you burn, which is known as resting energy expenditure. In adults, resting energy expenditure has been shown to increase by 24–30% within 10 minutes of drinking water. This lasts at least 60 minutes," says Adda Bjarnadottir, MS in her Healthline article. However, how much water should be drunk to lose weight is an important question.
The water composition in each and every person is different and therefore the quantity of water consumed by each person matters. However, most people are not aware of the amount of water they consume. According to the Institute of Medicine, men drink at least 101 ounces of water while women only drink 74 ounces. Though we might have heard that drinking 64 ounces is the formula to be followed. Things have certainly changed over the years.
The amount of water you consume should be dependant on your weight. “It depends on your size and weight, and also on your activity level and where you live. In general, you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day,” said Trent Nessler, PT, DPT, MPT, managing director of Baptist Sports Medicine in Nashville.
Drinking excess water can cause hyponatremia while drinking less water can cause dehydration. Therefore, it is important to know the right amount required by your body. The formula given below will help you drink the water that will reduce your weight.
Step 1: Weigh yourself
Water intake increases with the increase in body weight, therefore, knowing your accurate weight is important.
Step 2: Divide your weight by half
Round up your weight if it a decimal number. The result that you get is the amount of water you should drink in ounces.
Step 3: Keep track of your activity level
The amount of water you intake is also affected by your body's physical activity. We often lose water through functions like sweat or urine. In order to compensate for the water loss, add 16 ounces for every 30 minutes of exercise.
Step 4: Calculate the total water intake as per your needs
Add all the numbers that you get from the first three steps. The total of this is the water you have to consume to lose weight.
While this is a good method, there is another method that is mentioned by Good Housekeeping.
1. Weigh yourself in pounds and divide it by 2.2
2. Take the answer you receive and multiply it depending on your age (If you are a person younger than 30, multiply by 40. If your age lies between 30 and 55, multiply by 35. If older than 55, multiply by 30)
3. Divide your result by 28.3
4. The total that you receive is the amount of water in ounces that you should drink daily
5. Divide that number by 8 to get the number of cups you should drink.