Nutrition Tidbit #4: Water and Weight Loss

A Woman drinking water.A Woman drinking water.

Water can help promote weight loss.

Glass of water

Most of Aermcian’s think they drink enough water. Nothing could be further from the truth. Most of the daily intake of water comes from food and beverages. The average American is chronically dehydrated and some are dehydrated by as much at 25%.

Most experts recommend for women at approximately 3-4 litersof water intake per day.  Another way of calculating the water intake suggestion is aproximately half of the body weight in ounces. If you weigh 200 lbs, you should drink at least 100 ounces of water in a given day.

Remember to adjust your daily water intake based on your physical activity, weather, and any physical or medical condition. Pregnant and breastfeeding women need a higher intake. Someone who is vomiting or has diarrhea also needs to drink extra water to stay hydrated. Anyone who is drinking excess alcohol or caffeine needs extra to replace the fluid lost by those beverages.

Is there any relationship between water intake and weight loss?

The answer is yes. Water promoted satiety by making you feel full and increases your metabolism. Research has shown that drinking 2 liters of water per day would augment energy expenditure by approximately 90 Calories​[1]​. Another study confirms this thermogenesis has a positive impact on weight loss​[2]​. Other studies have confirmed a direct correlation between the intake of water and weight loss​[3]​ and that water is a key component for the maintenance of healthy body weight and weight loss​[4]​,​[5]​.

The bottom line: Water increases metabolism and satiety and promotes weight loss. Water can also assist with the maintenance of healthy body weight. I recommend 3-4 liters of water per day for anyone who does not have heart or kidney disease.

References:

  1. [1]
    M. Boschmann et al., “Water-Induced Thermogenesis,” The Journal of Clinical Endocrinology & Metabolism, pp. 6015–6019, Dec. 2003, doi: 10.1210/jc.2003-030780. [Online]. Available: http://dx.doi.org/10.1210/jc.2003-030780
  2. [2]
    V. A. Vij, “Effect of ‘Water Induced Thermogenesis’ on Body Weight, Body Mass Index and Body Composition of Overweight Subjects,” JCDR, 2013, doi: 10.7860/jcdr/2013/5862.3344. [Online]. Available: http://dx.doi.org/10.7860/JCDR/2013/5862.3344
  3. [3]
    J. C. Peters et al., “The effects of water and non-nutritive sweetened beverages on weight loss during a 12-week weight loss treatment program,” Obesity, pp. 1415–1421, May 2014, doi: 10.1002/oby.20737. [Online]. Available: http://dx.doi.org/10.1002/oby.20737
  4. [4]
    J. D. Stookey, F. Constant, B. M. Popkin, and C. D. Gardner, “Drinking Water Is Associated With Weight Loss in Overweight Dieting Women Independent of Diet and Activity,” Obesity, pp. 2481–2488, Nov. 2008, doi: 10.1038/oby.2008.409. [Online]. Available: http://dx.doi.org/10.1038/oby.2008.409
  5. [5]
    R. Muckelbauer, G. Sarganas, A. Grüneis, and J. Müller-Nordhorn, “Association between water consumption and body weight outcomes: a systematic review,” The American Journal of Clinical Nutrition, pp. 282–299, Jun. 2013, doi: 10.3945/ajcn.112.055061. [Online]. Available: http://dx.doi.org/10.3945/ajcn.112.055061
Print Friendly, PDF & Email
 

About the Author

ChuckH
I am a family physician who has served in the US Army. In 2016, I found myself overweight, out of shape, and unhealthy, so I made a change to improve my health. This blog is the chronology of my path to better health and what I have learned along the way.

Be the first to comment on "Nutrition Tidbit #4: Water and Weight Loss"

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: