Water, a calorie-free nutrient, is often forgotten in the weight loss programs.
Water composes about 60% of our body weight. The most abundant nutrient is also the most underrated one. Water does not have any weight loss properties, but replacing high-calorie beverages with it, can do wonders to your body.
The human body needs all the nutrients in appropriate amounts to stay healthy. Water is an essential one. It does not only sustain life but also helps to become and remain fit.
Water helps in the movement and transportation of nutrients to all the cells in our body. It flushes out toxins and harmful waste and helps regulate the temperature of the body.
Adequate water intake helps in maintaining the balance between total energy intake and daily energy expenditure. Drinking water increases resting energy expenditure, burning calories when you’re at rest, hence helping in weight loss and maintenance. Research shows that people’s resting energy expenditure increased by 24-30% 10 mins after drinking water.
Inadequate water intake contributes to a decline in physical capacity and has adverse effects on cognitive function and mood.
According to a new poll by Gallup, about half of the American population drinks soda every day. Soda consumption is known to be a contributor to weight gain and obesity. Drinking water, instead of caloric beverages, reduce daily total energy consumption and contributes to weight loss and fat reduction.
Studies have shown that people who drink plain water in the day consume 200 fewer calories than those who don’t.
Apart from weight loss, drinking water has other benefits as well:
Other health benefits
1. Mental alertness
2. Improves brain performance
3. Improves digestion
4. Improves bowel movements
5. Boosts metabolism
6. Regulates temperature
7. Lubricates joints to move smoothly
How much water should you drink?
Most of us have heard about drinking eight glasses of water per day. This number is completely random. The amount of water needed per day varies from one individual to another. Thus, eight glasses per day can be perfect for some and too little for others. Studies say, an average amount can be 12 liters of water per day, but this still depends on the individual, body requirements, and expenditures.
A quick way to check if you’re hydrated or not is to check the color of your urine. If it is mostly clear with a tinge of yellow and odorless means, you’re hydrated. The dark yellow color means you’re not hydrated enough and need to drink more water.
Few more signs of dehydration are headaches, thirst, and dry or sticky mouth.
How to increase water intake?
There are many ways to drink more water. Being mindful is one of them.
Bring these changes in your lifestyle; your skin will glow and bless you for taking good care of it-
1. Consume water before you are thirsty: -Being thirsty means your body is already dehydrated. Don’t wait for a feeling of thirst to drink water or any other liquid.
2. Drink water 30 minutes before each meal: -Drinking water 30 minutes before a meal helps naturally eat fewer calories and consume a proper amount of food. Research showed people who drank water before their meals lost 44% more weight.
3 Drink when you wake up- Drinking warm water after waking up boosts the metabolism.
4 Drink after every bathroom trip.
5 Add lime juice or some fruit-
Plain water can be boring for some people. You can add lime or slice of any fruits to improve the taste of water.
6 When you’re hungry-
Sometimes our brain often confuses thirst and feeling of boredom with hunger. Realize these feelings and drink water. It will prevent you from overeating.
7 Choose water over soda-
Every time you go out and think of drinking soda, choose water instead. That will enormously help you achieve your weight loss goal.
8 Eat water-rich foods-
Remember, drinking water isn’t the only way to increase water content in the body. Nature has provided us with water-rich foods that help in fulfilling our needs of water and tastebuds. High water content foods keep you full for a longer time and prevent mid-time cravings. Some water-rich foods are cucumber (96% water), zucchini (95% water), grapefruit(91%), and watermelon (92% water).
9 Carry a reusable water bottle with yourself-
Carrying a bottle will help you in places where water isn’t available at the moment.
10 Use a marked water bottle-
Using a marked bottle helps you know the right amount of water you have drank. You can use rubber bands or a permanent marker to mark the bottle.
11 Use the app “Health Click Away” to track your water intake and get regular reminders for drinking water-
With the smartest health and fitness app, “Health Click Away,” log your water intake and stay hydrated. This app calculates your body’s requirements using your body parameters and pushes smart notifications at regular intervals to remind you to take water. It keeps you well hydrated and healthy without any fad diets and lets you enjoy your favorite foods.
“Stay Hydrated, Stay Healthy”- Ruchika Gupta (CEO, Health Click Away).