Almost every single weight loss program includes the mantra “drink lots of water”. With many falling short of this goal, we know that water is vital when dieting, but the exact reason why is fuzzy, at best. Does it help suppress appetite or flush fat? Or is this tip merely getting repeated because of habit without any real scientific backing?
Hip or Hype?
Contrary to popular belief, drinking more water does not “flush away fat”, so why do so many diets suggest drinking a lot of it? It is thought that drinking water before meals makes a person feel full faster so you end up eating less. There is some research showing that people who drank water before meals ended up consuming fewer calories than those who didn’t. Other studies found no effect. Interestingly, eating watery foods, such as soup, did cause a person to eat less when compared to drinking a glass of water with meals.
Whether drinking more water translates into lost pounds remains to be seen. Dehydration, however, can impede weight loss by causing you to consume more calories than you really need. This is because the body confuses the hunger and thirst signals so when you are dehydrated, you may mistakenly grab some food thinking that you are hungry when you are really just thirsty. Not only does dehydration falsely trigger hunger, but it also leads to fatigue and constipation. When we are tired, we exercise less efficiently, which translates into fewer calories burned, not to mention constipation makes a person feel bloated and bogged down.
We are more at risk of dehydration than ever before, mainly because there is an increased tendency to eat less water-dense vegetables and fruits, and more processed high sodium foods. Another reason is that we are replacing water with caffeinated beverages like soda, tea and coffee which cause more water loss by increasing urination.
How much water to drink?
Many people use ‘drink eight 8-ounce glasses a day’ as a guideline. Some use thirst as an indicator to drink, which is not advised because by the time you detect thirst, you may be slightly dehydrated. The answer to how much water a person should consume really depends on weight, diet, medical conditions and weather. If you eat a lot of watery foods, you will need less water than somebody who doesn’t. If you consume a lot of salt, you need to drink more. Remember, drinking too much water never causes bloating – too much salt does. Coffee, tea, soda and alcohol drinkers may need more water since these beverages are dehydrating. People who exercise sweat more, so water replacement is more important than somebody who is sedentary. If you are sick with diarrhea and vomiting, you need to drink more. People who live in hot areas may require more water than those living in a snowy climate.
Although there is some truth that water may curb appetite, it is doubtful that you will slim down by just chugging water. Pour yourself a glass of water before eating just to make sure that your hunger pangs are real and not due to thirst and stay hydrated before, during and after exercise. But the only proven long-term way to lose weight is through lifestyle modifications by following a healthy balanced diet and physical activity, so don’t think it is as easy as drinking your weight away.
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