How are you with drinking water?
I know this is the one thing that I need to mindfully track within my day to make sure I’m getting enough. I used to only like room temperature, but lately, I’ve been craving ice cold water.
And though it sounds too simple to be true, there are several reasons why drinking adequate amounts of water throughout the day can help you release excess weight. Drinking water is one of my top 5 recommendations to help you lose weight naturally.
- When you are well hydrated, your organs are able to perform more optimally. This allows your metabolism to speed up, which means you’ll burn calories more quickly. Even mild dehydration will slow down your metabolism.
- Natural waste is produced in your body each day from basic functions such as breathing and digesting food. Getting rid of these toxins can be helpful for weight loss because toxins are stored in fat cells. Water is a great way to flush toxins out of your body.
- When you are dehydrated, the blood volume in your body is reduced. Decreased blood volume levels result in lower energy levels, which makes it difficult for you to stay active.
- By drinking more water, you’ll naturally end up drinking fewer high-calorie, sugary drinks.
Did you know that 75% of the American population is chronically dehydrated? And in 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger.
By simply drinking more water, you may notice that you become less hungry. BONUS!
One glass of water ended midnight hunger pangs for almost 100% of the dieters participating in a University of Washington study.
Brenda Davy, Ph.D., completed a research study at Virginia Tech and found that drinking water before meals can help you to lose weight and keep it off. In her study, the subjects that drank water before meals lost an average of 4 pounds more than the group that did not drink water before meals.
To supercharge your weight loss, make sure that your water is cold instead of room temperature. Cold water causes thermogenesis, which increases the expenditure of energy and helps you to burn fat faster.
Researchers found that your metabolism is boosted within 10 minutes of drinking cold water, and those benefits can remain for at least 30 or 40 minutes.
How Much Water Do You Need Each Day?
A simple rule of thumb is to calculate your water intake based on your weight. Simply divide your total weight in half and drink that number in ounces each day. So, if you weigh 150 pounds, then you should be drinking 75 ounces of water per day. This number will likely need to be increased if you are in a hot environment, or if you have higher levels of physical activity. Also, pregnant and breastfeeding women often need to drink more water.
You can monitor your water intake based on the color of your urine. If your urine is bright yellow with an odor, then it means that you need to drink more water. If it is a pale yellow color and odorless, then you are probably getting enough water each day. Keep in mind that there are other factors that can impact your urine color, such as certain supplements, vitamins, and medications.
And if you’re not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:
- Slices of lemon & ginger
- Slices of strawberries & orange
- Slices of apple & a cinnamon stick
- Chopped pineapple & mango
- Blueberries & raspberries with fresh mint
Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or uber-cool mason jar in the morning. They’re already washed and cut and will help keep your water colder longer.
If you want it a little sweeter, try adding a bit of liquid stevia, which is a tasty, non-calorie herbal sweetener. Stevia is very sweet, so just a few drops are usually enough to give a slight sweetened taste one glass of water or tea.