A new year means weight loss plans are starting. Why so much water? It seems like every diet plan requires at least 2 liters (8, 8 ounce glasses) of water a day. I never seem to be able to get 2 liters in before bed. And unless I want to be up several times in the night going to the bathroom, I usually just skip it. So being the mad scientist that I seem to be to my friends and relatives, I decided to investigate this a little further. What I found was interesting.
Let me preface this with some logical thinking. If you drink water before a meal you will feel full sooner. This seems to me a “no-brainer”. I don’t need a medical study to tell me that, I can just observe this myself. Also, our body is 70% water and we need to replenish this essential ingredient.
The following is a list of things that water does in the body. Read further to see if it actually leads to weight loss.
The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.
Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body.
Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.
Water helps maintain muscle tone by assisting muscles in their ability to contract, and it lubricates your joints. Proper hydration can help reduce muscle and joint soreness when exercising.
A healthy (weight loss) diet includes a good amount of fiber. But while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.
Ok, so we need water but does it lead to weight loss?
According to the American Journal Of Clinical Nutrition in an article titled, Association between water consumption and body weight outcomes: a systematic review, published in 2013, there is not enough quality evidence to show that drinking water helps loose weight. This review looked at 11 original studies that spanned the last 10 years.
My conclusions:
Drink at least 2 liters of water a day for your overall health. Drinking 2 liters a day may not be that critical for weight loss. The jury is still out on this one.