Losing weight is done with a healthy diet. It is said that drinking water can help you lose weight. Here’s the explanation.
To be successful in losing weight, you need to adjust your diet, exercise regularly, sleep at least 6 hours a day, and drink enough water.
It is not because water does not contain calories and sugar. However, water has an important role. Strengthens brain function, keeps body organs functioning optimally, and accelerates body metabolism.
The criteria for drinking enough water can be confusing. Some people choose the standard eight glasses where per glass is 240 ml or 2 liters a day. However, it could be for others that the intake is less.
Quoted from eatthis (04/11), the owner of Jim White Fitness and Nutrition Studios, Jim White, RD, ACSM, provides a reference for how much water should be consumed to lose weight.
Here are the facts drinking water that can lose weight:
1. Average water requirement per person per day
Although everyone has different water needs, Jim White recommends sticking to an amount of eight glasses (2 liters) per day.
According to him, this amount can help the average person lose weight in general or someone who wants to lose a few pounds.
Thirst can be used as a benchmark. If you drink eight glasses of water and still feel thirsty, you can increase it. But don’t drink too much water. Because you can develop hyponatremia, the amount of sodium in your body dissolves too much and can be fatal.
2. The need for water if a lot of exercises
If you do physical activities such as sports, your body needs more water. This is because, when exercising, the body will sweat. So, the need for water must be added to replace the sweat that comes out.
The American College of Sports Medicine recommends drinking 0.25 liters of water before exercise and 0.5 liters after a workout. You can weigh yourself before exercising to measure weight loss.
3. The need for water if you are overweight
Those who are overweight or obese have different water requirements. According to Jim White, they need to drink more water to stay hydrated and lose weight.
The Annals of Family Medicine conducted a study of people with a high BMI who were dehydrated. Studies suggest water is an essential nutrient that plays as big a role in weight loss as food and exercise.
Obese people are the least hydrated. For that, water is the most important thing to lose weight.
Virginia Tech researchers also found that when overweight people drank 0.5 liters of water 30 minutes before eating, they lost 4 kg in 12 weeks.
4. Minimum consumption of 2 liters of water a day
Although everyone has different water needs, however, use thirst as a benchmark. If you are still thirsty after drinking eight glasses of water, you can drink again.
Another indicator is the color of the urine. If your urine is a pale yellow, almost clear, it means you are hydrated enough. If the color is dark yellow to brown, you need to increase your water intake.
A weight loss program should include the need for eight glasses or more of water, especially if sports follow the program. Therefore do not get dehydrated, so thirsty immediately drink water.