Water, a calorie-free nutrient, is often forgotten in 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.
Why water?
The human body needs all the nutrients in appropriate amounts to stay healthy. Water is an essential one. It not only sustains life but also helps keep one fit.
Water helps in the movement and transportation of nutrients to all the cells in our body. It flushes out toxins and harmful wastes 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, by burning calories when you’re at rest, hence helping in weight loss and maintenance. Research has shown that people’s resting energy expenditure increases 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, reduces 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. These are listed below:
Other health benefits
- Mental alertness
- Improves brain performance
- Improves digestion
- Improves bowel movements
- Boosts metabolism
- Regulates temperature
- Lubricates joints to move smoothly
How much water should you drink?
Most of us have been told that it is necessary to drink eight glasses of water per day. However, this number is completely random. The amount of water needed per day varies from one individual to another. Thus, drinking 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 it means, you’re well hydrated. The A dark yellow color signifies you are not well hydrated and you need to drink more water.
Few more signs of dehydration are headaches, thirst, and dry or sticky mouth.
How do you increase your water intake?
There are many ways to drink more water. Being mindful is one of them.
There are many ways to drink more water. Being mindful is one of them.
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 you eat fewer calories and helps one consume a proper amount of food. Research has shown that people who drink water before their meals lose 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. A good way to improve the taste of plain water is to add lime or a slice of any fruit.
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. By making this decision help you will be able to 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 water needs. 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 drunk. 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. The app sends in regular reminders so that you always stay hydrated.
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 drink water. With the app you can always stay well hydrated and healthy. The app also allows you to enjoy your favorite foods, without having to be in any fad diet.
“Stay Hydrated, Stay Healthy”- Ruchika Gupta (CEO, Health Click Away).
