Does drinking water really help with weight loss?

In most weight loss recipes or menus, there is always the same advice as “drink enough water” – Photo: CDN

We all know water is essential for health. Water helps regulate body temperature, maintain blood levels, and transport nutrients through cells. Dehydration can lead to a variety of health conditions such as dizziness, low blood pressure, ringing in the ears, difficulty moving.

But is water really important for weight loss, or is it just clichéd advice to keep mental health and wellness in balance?

There have been many scientific studies on this issue. In an obesity study published in the National Center for Biotechnology Information (USA) in 2009, scientists observed and analyzed the nutrition and exercise habits of nearly 200 women in the US. 20-50 years old within 12 months. The results showed that the women in the overweight group drank less than 2 liters of water per day. This amount of water includes filtered water, soft drinks, water in foods and fruits.

Another expert review published in the National Center for Biotechnology Information (USA) that compiled the results of tests on the effects of water on weight loss also found: people who lost from 0.4kg up to 8.8 kg within 1 – 6 months have applied drinking more water, replacing high-calorie drinks with filtered water and drinking water before meals.

This is very strong evidence that drinking water can help you lose weight, especially when combined with other weight loss strategies like reducing your calorie intake and exercising.

When we want to lose weight, the most important factor is energy balance, or the amount of calories taken in must be less than the amount “out”. The “calories in” part includes food and drinks, and the “calories out” part is your metabolic rate, exercise activity, and physical labor.

Water plays an important role in both this “intake” and “out” process.

Drinking plenty of water fills the stomach and reduces hunger, increases satiety, reduces the amount of food you eat, thus reducing calorie intake. Water is also completely calorie-free. So, replacing sugary drinks, juices, and calorie-dense drinks with water can dramatically reduce the number of calories you consume each day.

In the process of “getting out”, calories are burned most strongly through exercise and other physical activities. But at the same time activities also sometimes cause the body to lose water due to excessive sweating.

A developed life, adequate nutrition, plus specific work factors make more and more people fall into overweight and obesity, leading to a series of other disease consequences. Losing weight is no longer for external beauty, but also for inner health – Photo: BBC

Where is the “golden hour” to drink water to lose weight?

According to Will McAuley – British fitness coach, author of a series of articles on nutrition and health, the two best times for drinking water to help lose weight are on an empty stomach and right before a meal.

For some people, thirst and hunger signals can be very similar. And if you’re hungry, drinking water can help you feel fuller without eating.

Drinking water right before a meal can make you full sooner and eat less. The most important thing is that water has few or no calories. Waters such as carbonated soft drinks, fruit smoothies, etc. contain a lot of calories and sugar, which are not good for the metabolism and can affect the weight loss process.

Besides, it is necessary to rehydrate as soon as the body has lost a significant amount of water. Nutritionists calculate that an adult can lose a lot of water after every hour of intense exercise or long-term physical labor. At that time, drinking water is the best way to rehydrate lost water and maintain a healthy balance.

When the body lacks water, it is difficult for the body to detoxify, the accumulated waste will make the body bloated and tired, reducing the metabolism from fat or starch.