Does Water Really Help with Weight Loss?

Introduction

According to the U.S. Geological Survey’s 2019 report on water science, water is a crucial component of the human body. It is a common fact that water makes up about 60% of your body weight, and it’s involved in many of your body’s processes – including some that might surprise you. But could this essential, calorie-free liquid also play a role in weight loss? 

Many people struggle with their weight trying different diets and exercise routines, but a lot of the time, rule out the idea that something as basic as drinking water just may help with shedding some of the weight.

Recent research has shed light on the potential link between hydration and weight management. A 2020 study published in the Annals of Family Medicine found that adults who were inadequately hydrated had higher body mass indexes (BMIs) and were more likely to be obese compared to those who were adequately hydrated. This suggests that proper hydration might be an important factor in maintaining a healthy weight.

The idea of using water for weight management is getting popular, with health professionals and nutrition experts recommending increased water intake as part of a comprehensive approach to weight loss. The Academy of Nutrition and Dietetics, in their 2016 position paper on interventions for the treatment of overweight and obesity in adults, includes increased water consumption as one of the strategies for weight management.

Understanding if and how water affects weight is important for several reasons:

• It’s cheap and easy to get for most people.
• Unlike many diet trends, drinking water has no bad side effects when done right.
• If it works, it could be a simple way to help with the growing problem of obesity.
• Even if it doesn’t directly cause weight loss, staying hydrated is good for overall health, supporting functions like temperature regulation, nutrient transport, and waste removal.

This article will examine what current science says about water and weight loss. We’ll separate fact from fiction to help you make informed choices about your health and diet, exploring both the direct and indirect ways that proper hydration might influence body weight.

 

The relationship between water and weight

Drinking water isn’t an automatic solution for weight loss, but it’s an important part of a healthy lifestyle that sure can support your weight loss efforts.

Here are 10 ways in which water is likely to help with weight loss:

1. It slightly boosts your metabolism: When you drink water, your body uses a small amount of energy to warm it up to your body temperature. This means you burn a few extra calories just by drinking water. It’s not a huge amount, but over time, it can add up.

2. It helps break down fat: Your body needs water to properly break down stored fat into energy it can use. If you don’t drink enough water, this process might not work as well as it should.

3. It helps your body work efficiently: As initially stated, water is involved in many of your body’s processes. When you’re well-hydrated, your body can do its job better, including burning calories and managing your weight.

4. It doesn’t have any calories: Unlike many other drinks, water doesn’t add any calories to your diet. This means you can drink it freely without worrying about gaining weight from it.

5. Appetite control: Water can help you feel full, leading you to eat less. Here’s how:

• Drinking a glass of water before meals can make you feel more satisfied with smaller portions.
• Sometimes, we mistake thirst for hunger. By staying hydrated, you’re less likely to snack when you’re actually just thirsty.

6. Replacement for high-calorie beverages: Swapping sugary drinks for water can significantly cut your calorie intake. For example, a 35cl can of soda has about 150 calories. If as a routine you drink one daily and then choose to switch to water, you’d be saving your body 1,050 calories a week. How cool is that?! Even seemingly healthy drinks like fruit juices or sweetened tea can add hundreds of calories to your day. If you’re one of those who find plain water boring, that’s okay. Try adding slices of lemon, cucumber, or berries for some natural flavour.

7. Enhanced physical activity and exercise: Proper hydration can boost your workout performance in the sense that, when you’re well-hydrated, you’re likely to exercise longer and perhaps with more intensity. Water helps regulate your body temperature during exercise, making workouts feel easier. Proper hydration can reduce muscle cramps and fatigue, helping you recover faster between workouts.

8. Improved sleep quality: Good hydration can lead to better sleep, which is linked to healthier weight. Dehydration can cause snoring and dry mouth, disrupting sleep. Poor sleep is associated with increased hunger hormones and cravings for high-calorie foods.

9. Better overall health and energy levels: Staying hydrated can make you feel more energetic. When you’re hydrated, you’re likely to feel more alert and active throughout the day. This extra energy might lead you to move more, burning additional calories without even thinking about it.

10. Mindfulness: The habit of drinking water can lead to other healthy choices. Paying attention to your water intake makes you more aware of what you’re consuming overall. This awareness can spill over into your food choices, leading to healthier eating habits.

 

Scientific evidence supporting water’s impact on weight loss

While the indirect effects of water on weight loss are significant, research has also shown some direct benefits. A study found that adults who drank water before meals lost 44% more weight over a 12-week period compared to those who didn’t. This suggests that water can indeed play a role in weight loss strategies.

Moreover, a review of several studies concluded that increasing water intake in overweight individuals was associated with significant weight loss, independent of diet and physical activity. Now, this is not to say that water alone will do the “trick”. It is a small but mighty piece of the weight loss puzzle.

 

Potential myths or misconceptions

Despite the benefits, some myths about water and weight loss persist:

• “Water weight” is bad: Temporary increases in weight due to water retention are normal and not the same as fat gain.
• Excessive water consumption leads to weight loss: Drinking more water than your body needs won’t cause additional weight loss and can be dangerous.
• Ice-cold water burns significantly more calories: While cold water does require slightly more energy to warm up, the effect is minimal.

Practical tips for incorporating more water into a weight loss plan

Here are 5 practical tips that can help you incorporate drinking water into your weight loss regimen.

1. Aim for about 8 glasses (2L) of water per day, adjusting based on activity level and climate.

2. Keep a reusable water bottle with you throughout the day.

3. Set reminders on your phone to drink water regularly. Try not to overdo it though. There’s such a thing as Overhydration.

4. Eat water-rich foods like cucumbers and watermelon.

4. Drink a glass of water before each meal to help with portion control.

Other health benefits of proper hydration

Beyond potential weight loss benefits, staying hydrated is crucial for overall health. Proper hydration supports cognitive function, helps regulate body temperature, and aids in the removal of waste products from the body.

Potential drawbacks or considerations

While increasing water intake is generally safe, there are a few considerations:

• Overhydration, though rare, can be dangerous. Listen to your body’s thirst signals.
• Some medical conditions may require limiting fluid intake. Always consult with a healthcare provider before making significant changes to your diet or fluid intake.
• Drinking too much water right before bed may disrupt sleep due to going to the bathroom at night.

Conclusion

While water isn’t necessarily the major tool for weight loss, it can be a valuable tool in a comprehensive weight management strategy. By replacing high-calorie beverages, supporting metabolism, and promoting feelings of fullness, water can indirectly contribute to weight loss efforts. Plus, the very many health benefits of staying properly hydrated make increased water intake a great choice, regardless of weight loss goals.

Always remember that sustainable weight loss comes from a combination of a balanced diet, regular physical activity, and overall healthy lifestyle habits. 

Simply drinking water might seem very basic and unimportant but it can be one big move that will help with weight loss. So, as you embark on your health journey, consider making water your go-to beverage. It has no calories, it is readily available, and it is essential for your body’s functions. Start with small changes, like choosing water over one sugary drink for each day, and build from there. You’ll be grateful you did!

References:

1. U.S. Geological Survey. (2019). The Water in You: Water and the Human Body. https://www.usgs.gov/special-topics/water-science-school/science/water-you-water-and-human-body

2. Chang, T., Ravi, N., Plegue, M. A., Sonneville, K. R., & Davis, M. M. Inadequate Hydration, BMI, and Obesity Among US Adults: NHANES 2009-2012. The Annals of Family Medicine November 2020, 18 (6) 485; DOI: https://doi.org/10.1370/afm.2617

3. Raynor HA, Champagne CM. Position of the Academy of Nutrition and Dietetics: Interventions for the Treatment of Overweight and Obesity in Adults. J Acad Nutr Diet. 2016 Jan;116(1):129-147. doi: 10.1016/j.jand.2015.10.031. PMID: 26718656.

4. Dennis EA, Dengo AL, Comber DL, Flack KD, Savla J, Davy KP, Davy BM. Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity (Silver Spring). 2010 Feb;18(2):300-7. doi: 10.1038/oby.2009.235. Epub 2009 Aug 6. PMID: 19661958; PMCID: PMC2859815.

5. Barry M Popkin, Kristen E D’Anci, Irwin H Rosenberg, Water, hydration, and health, Nutrition Reviews, Volume 68, Issue 8, 1 August 2010, Pages 439–458, https://doi.org/10.1111/j.1753-4887.2010.00304.x

6. EatingWell. (2023). Does Drinking Water Help You Lose Weight?https://www.eatingwell.com/article/8023901/drinking-water-to-lose-weight/