What’s in this article
- How much water should you drink?
- Signs you are dehydrated
- Five ways drinking water can help you lose weight
Water weight loss for a healthy liver
Water makes up almost 70% of the human body and serves as the body’s transportation system. When we don’t drink enough water, our body can’t perform its functions as well, resulting in health conditions like liver disease. Drinking water not only improves your liver health, but helps you to lose weight. Read our article to learn about water weight loss.
How much water should you drink?
Drinking eight 8-ounce glasses of water each day is a good ballpark. However, how much water you should drink depends on certain factors, like your age, gender, height, weight and fitness level. If you exercise regularly, you should to drink even more water. The American College of Sports Medicine recommends drinking an additional 12 ounces of water for 30 minutes of exercise. However, we should also be careful to not drink too much water, which can result in a fatal condition called hyponatremia or “water intoxication.” Drinking gallons of water quickly in a short amount of time can cause the salt or sodium levels in your blood to drop too low. However, this is rare and more people experience dehydration than over-hydration.
Signs you are dehydrated
Common signs of dehydration include: headaches, fatigue, constipation, lightheadedness, muscle cramping, increased feelings of hunger, not sweating while exercising, having a dry mouth and dark urine color. When you’re hydrated, your urine is a pale-yellow color, but when you’re dehydrated, your urine becomes more concentrated from your body trying to conserve water and is a dark or gold yellow color. If you experience any of these symptoms, you should drink more water.
Five ways drinking water can help you lose weight
- Drinking water burns calories
Every time you drink water, your body burns calories to process it. Drinking water can increase the number of calories you burn by up to 30% within as little as 10 minutes and last for one hour. A study revealed that drinking an extra six 8-ounce glasses of water per day can result in burning 200 calories daily. Another study discovered that increasing water intake to over one liter per day for 12 months can result in an additional two kilograms of weight loss.
- Drinking water reduces your appetite
Studies have shown that drinking water before each meal may reduce your appetite and can help you lose weight ─ as much as two kilograms in 12 weeks, without any other changes. The National Center for Biotechnology completed a study that revealed overweight participants who drank water before each meal lost 44% more weight than participants who didn’t. Often, we mistake thirst for hunger since many symptoms, like a growling stomach and lightheadedness, can result from both. In addition to making you feel full, drinking water can help you determine if you’re actually hungry. You might feel surprised and realize you weren’t hungry to begin with.
- Drinking water increases your energy levels
One of the most common causes of fatigue is dehydration. If you don’t drink enough water, your blood volume can decrease, resulting in your body working harder to provide cells with oxygen and nutrients. Drinking water increases your energy levels and helps power your workouts, so you can achieve your weight loss goals.
- Drinking water removes toxins
Water removes toxins that decrease energy and slow metabolism. Drinking water helps your kidneys process toxins from what you eat and drink. Without enough water, your kidneys become dehydrated and your liver takes over, neglecting its task of breaking down fat in your body, resulting in weight gain.
- Drinking water prevents you from drinking caloric beverages
Drinking water prevents you from drinking caloric beverages like soda or juice to quench your thirst. According to BMC Public Health, every 3.4 ounces of water results in a decrease of 0.7 ounces in caloric beverages.
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