Increased energy levels and a regular flushing of toxins and inflammation from the body. If you're looking to shed some pounds, staying hydrated will help you make better decisions and stop mistaking hunger for thirst. Our bodies can lose up to three to four liters a day just from daily activities like perspiration, urine, bowel movement, and exhalation of hair. But by making the target higher as Josefsberg suggests, you'll get closer to reaching the recommended amount.
Lee's suggestion is a bit less aggressive. But, this is dependent on your level of activity and water loss in a day. While water is the healthiest way to stay hydrated, there are other ways to meet your daily quota of water. Unsweetened teas and club soda are two alternatives Lee recommends. Josefsberg also emphasizes the importance of just plain water, but says other things like coffee, tea, or seltzer water can make up for some less than one third of daily water ounces.
For Lee, it's all about the visuals.
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Lee and Josefsberg both agree that though it's a rare occurrence for most people, it's possible to drink too much water. So, just how much is too much? While Lee suggests drinking three to four cups first thing in the morning before breakfast, "too much" can be a range of five to six liters in a short period of a few hours.
Cleveland Clinic. Drinking water facilitates the production of urine, which is largely made up of water, and the movement of feces, since water keeps stools soft.
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In other words, the more hydrated you are, the easier it is for your system to move things along and the less likely you are to suffer from constipation and bloating. In addition, adequate hydration promotes kidney function , flushes harmful bacteria from the urinary tract, and prevents kidney stones, which can occur with more concentrated urine, according to Huggins.
Upping your water intake may increase lipolysis, the process by which the body burns fat for energy, according to a mini-review of animal studies published in Frontiers in Nutrition. Another theory posed in the animal studies: Water expands cell volume, which could play a role in fat metabolism.
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However, it remains unproven among human subjects. When you're dehydrated, you may experience symptoms such as fatigue, dizziness, and confusion—and who makes healthy decisions under those conditions? Dehydration, the researcher of the mini-review found, also may be linked to sleepiness and reduced alertness.
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And another study , published in the International Journal of Sports Medicine , found that dehydration increases your body's production of cortisol, the stress hormone. These are just a few examples of what else water can do:. Scientists still don't know the exact mechanism, but given water's important role in the majority of your bodily functions, it makes sense that it would be instrumental in skin health, too. In a study published in the journal Clinical, Cosmetic and Investigational Dermatology , researchers found that increasing water intake would affect the skin the same way as a topical moisturizer and could positively impact normal skin physiology, including elasticity the loss of which is related to sagging and wrinkles.
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This makes it tougher for blood to flow where it needs to flow, increasing the stress placed on the heart. In addition, when your body's cells don't have enough water, the brain secretes a chemical that constricts the blood vessels, which can lead to hypertension or high blood pressure, which in turn can increase the risk of stroke and heart disease.
Staying hydrated keeps your blood vessels from constricting so blood can flow normally. You've probably heard the common "eight 8-ounce glasses per day" rule, but the reality is, the amount of water needed varies greatly depending on age, gender, health, physical activity, tendency to sweat, and more. The majority of healthy people adequately meet their daily hydration needs by letting thirst be their guide, according to the National Academies of Sciences, Engineering, and Medicine, or NASEM.
Yes, drinking more water may help you lose weight | Hub
The average American adult drinks nearly five cups of water a day, according to the Centers for Disease Control and Prevention. The general recommendation from the NASEM is approximately 91 ounces about 11 cups of water each day for women and approximately ounces about 15 and a half cups for men.
One way to determine whether you're drinking enough water is to peek in the pot after you pee. So if you weigh pounds, you should aim for 90 ounces of water a day. The study suggested that water is an essential nutrient and may play as big of a role in weight loss as food and exercise. Virginia Tech researchers found that overweight adults who drank 16 ounces of water a half an hour before their meals lost three more pounds than those who didn't, and 9 pounds at the end of 12 weeks.
Replacing caloric and sugary beverages such as soda, fruit juice, and sweetened iced teas with water can also help boost weight loss, White says.
Although everyone has their own individual hydration needs, shooting for 64 ounces is a good place to start. Let your thirst be your guide; if you're still parched after 8 glasses, feel free to drink more just don't go overboard. Another indicator for if you've had enough water is the color of your urine: A pale yellow or almost clear color means you are properly hydrated. Anything darker than a pale yellow, and you need to drink more H2O. There are other factors that could impact just how much water you should be drinking: Sweating more, being outside in the heat, taking certain medications, or drinking alcohol.
White recommends to drink one 8-ounce glass of water for every alcoholic beverage you consume, and get plenty of hydrating foods such as watermelon, cucumbers, and celery. Regardless, a weight-loss program should include around 64 ounces of water — more if you've got a lot of weight to lose or your program involves a lot of working out.