Water accounts for two thirds of your body weight. Nearly all of the major systems in your body depend on water which makes it the most important chemical component for proper body function. For one thing, water removes toxins from the body, transports nutrients to your cells, thus maintaining their health and integrity, and provides a damp environment for soft tissues.
Every day you lose water through breathing, sweating, urine and bowel movements. If water is not regularly replenished, it could lead to dehydration, a condition where your body cannot perform normal functions because there isn’t enough water. Even mild dehydration can leave you without energy and feeling tired.
How do You Know You are Getting Enough Water
Your urine color and odor can normally tell whether you’re dehydrated or not. If your urine is clear or very light yellow and has little odor, you’re well hydrated. If, on the other hand, your urine is darker and more aromatic, then you are probably dehydrated. Be aware that dietary supplements or medications can affect your urine color.
Water and Weight Loss
According to a recent study, drinking 2 cups of water before meals can increase weight loss results by additional five pounds and help to maintain weight loss. Also, drinking the right amount of water every day can in fact increase your metabolic rate and help to control overeating when your body confuses thirst and hunger.
However, most people aren’t aware of the importance of drinking enough water every day and how this can influence both your health and your weight loss efforts.
How Much Water is Enough
There are several factors that determine the exact amount of water you need every day and these include your gender, activity level and overall health. In general, women need about nine 8-ounce cups of liquids daily, while men require 13 8-ounce cups. While all beverages make up your fluid intake, water is your best option as it’s calorie-free unlike regular sodas and sweetened teas.
Last, but not least, it’s not just how much water you drink daily, but also when you drink it. According to Dr. Melina Jampolis, a San Francisco-based physician nutrition specialist, drinking two glasses of water half an hour before your meal will not only help you lose calories, but also improve your digestion. As water will make you feel a little less hungry, you’ll end up consuming 75-90 fewer calories at the end of your meal. Doing this three times a day before your breakfast, lunch and dinner will save you 225-270 calories from your daily diet.
The table below will help you find out how much water you need to drink daily in order to support proper body function and increase weight loss results according to your body weight.
How Can You Maximize Your Daily Water Intake
- Carry a sports bottle with you and refill it every now and then.
- Keep a glass of water on your desk at work.
- Keep another glass on your bedside table in case you wake up dehydrated in the morning.
- Switch one glass of soda or cup of coffee for a glass of water.
- Drink small amounts of water throughout the day rather than 6 glasses at one time.