Does water reduce weight?

water

There are many people who do not consume enough water daily, but keeping their bodies hydrated is an important matter that affects their health. It is worth noting that water covers approximately 71% of the Earth’s surface, and it is included in the composition of 60% of the human body, so Drinking large quantities of it is necessary for human survival and maintaining health, as it is important for all functions and vital processes of the human body, including digestion and waste disposal.

Does water reduce weight?

The process of losing weight depends on burning more calories than the calories that are eaten, as weight represents a balancing act that includes calories, and scientific evidence indicates that there is a link between drinking water and losing weight. As previously mentioned, 60% of the human body consists of water, Therefore, this calorie-free liquid plays a role in all body functions, and research has indicated that drinking water increases the hydration of the body and thus increases its efficiency in performing its functions, starting from thinking processes to fat burning processes.

Although there are many factors and behaviors that can affect body weight, drinking water and keeping the body hydrated is the starting point from which the goal of losing weight in the long term can be achieved. In addition, it has been indicated that drinking water can It helps to lose weight through various methods,^[XNUMX] Including the following:

Help reduce appetite: When the stomach is full, it sends signals to the brain to stop eating, and the role of water is to help it fill an area of the stomach, which leads to a feeling of fullness and a reduced feeling of hunger. Some people may think that they feel hungry when in fact they feel thirsty, so drinking a cup Drinking water before eating may help reduce unnecessary snacking.

A study published in the European Journal of Nutrition in 2016, which included young, non-obese males, indicated that consuming approximately 568 milliliters of water immediately before eating a meal increases the feeling of fullness and reduces the feeling of hunger, thus reducing the calories consumed. During the meal, the results showed that water can be considered one of the methods useful in controlling weight, as a study published in the Journal of Natural Science, Biology and Medicine in 2014 indicated that 50 obese women consumed approximately 500 milliliters of water three times. Daily half an hour before meals, for eight weeks, it has helped to lose excess weight, reduce appetite, and body fat.

Stimulate metabolism and increase calorie burning: Drinking water can stimulate metabolism and energy consumption processes in the body, which helps control weight, as a study published in the Journal of Clinical and Diagnostic Research in 2013, which included 50 overweight girls, indicated that their consumption of approximately 500 One milliliter of water, three times a day, half an hour before breakfast, lunch, and dinner for eight weeks, led to a decrease in their weight, body mass index, and body composition, in addition to the results linking the role of water in stimulating thermogenesis (in English: Thermogenesis) within the body, and losing excess weight in overweight girls.
Necessary for the process of burning fat in the body: The process of metabolizing fats and carbohydrates stored within the body revolves around the presence of water, and the process of fat metabolism is known as lipolysis, in which water molecules interact with triglyceride molecules, through the process of hydrolysis, thus producing the compound glycerol and fatty acids. One study explained Published in the journal Frontiers in Nutrition in 2016, animals’ consumption of water helped increase the breakdown of fats, and thus increase metabolic processes within their bodies. Another theory, which was mentioned in a study conducted on animals, showed that drinking water expands cell volume, which could play an important role in fat metabolism. Despite these results, this effect is still not proven in humans.
Waste disposal: Drinking sufficient amounts of water helps the kidneys, liver, and intestines get rid of waste through sweating, urination, or through stool. It also contributes to reducing the incidence of constipation, by helping to move the ingested food into the digestive system, in addition to softening the stool in the stomach. The intestines, but it should be noted that there is no scientific evidence proving that increasing fluid consumption may reduce constipation.
Help to exercise well: Exercising is one of the most important things to follow in a weight loss plan. The human body can lose several liters of water through sweating as a result of intense exercise, so it is necessary to drink water before, during, and after exercise to avoid dehydration. Water is also necessary to maintain the body’s moisture and temperature, help the muscles, connective tissues and joints move properly, and help the lungs, heart and other organs to work efficiently, which contributes to increasing the body’s activity during exercise, in addition to reducing the risk of injuries that may occur. It affects the person during exercise, such as fatigue and muscle tension.
Reduce your intake of high-calorie fluids: One study published in The American Journal of Clinical Nutrition in 2012 showed that replacing juices and high-calorie drinks with water helped reduce the number of calories consumed and lose weight by an estimated 2% to 2.5%. .^[XNUMX] Another study published in the same magazine, in 2015, indicated that adults’ consumption of approximately 250 milliliters of water after lunch, for a period of 24 weeks, helped them lose approximately 1.2 kilograms of their weight. The study showed that the process of replacing calorie-free drinks With water, it may also contribute to weight loss, because these drinks contain low-energy artificial sweeteners, as although they provide a sweet taste without consuming additional calories like other drinks and foods, some studies have reached a result opposite to this effect.

The amount of water required daily

Water consumption and needs vary from one person to another. For example, the needs of an individual who loses water through sweating vary, whether due to exercise or hot weather. If the person has a specific medical condition, he must consult a specialist doctor to ensure the amount of water he needs. It suits his health condition.

The National Academies of Sciences, Engineering, and Medicine estimated the amount of water people need depending on gender, recommending approximately 3.7 liters, or the equivalent of 15.5 cups of water per day for men, and 2.7 liters. Or the equivalent of 11.5 cups of water per day for women. She also indicated that these recommendations include fluids such as water, drinks, and foods. This is due to the fact that 20% of the fluids consumed during the day come from food, while the remaining percentage is from water and drinks.