The benefits of drinking water for human life is unquestionable. But as for weight loss, evidence-based medical science still does not know exactly how water intake affects weight loss. There is a perception that a gallon of water a day will help reducing weight. That is why we decided to operate solely on research data to understand how it works and whether it works at all. But it is established that you must drink at least half a gallon of water every day for healthy living. Many dieticians suggest that a gallon of water a day would help reducing weight.
Water suppresses appetite
When the stomach is full, it sends a signal of fullness to the brain. Thus, by taking up space in your stomach, water helps you eat less than you could – that’s why a glass of water before meals will always be a great idea.
In a 2014 study, 50 overweight women were asked to drink half a liter of water 30 minutes before breakfast, lunch, and dinner (as an addition to normal water intake) to see what happens. As a result, over 8 weeks, their body weight and the amount of fat in the body decreased. This study indicates that if you drink a gallon of water a day, it will surely affect your body weight.
A gallon of water a day burns extra calories
It sounds strange, but nonetheless. In one small study, it was found that 500 ml of cold water increased energy expenditure in 12 participants. The authors of the work suggest that this has become possible because the body expends energy (calories) by heating water for use in the digestion process. Another thing is that we are talking here, of course, about the minimum number of calories. A gallon of water a day would surely burn extra calories.
Water removes toxins
We know that the only detox that we can talk about seriously is the one that our liver and kidneys exercise daily. Well, the rejection of processed products at the same time. However, when the body is dehydrated, it really cannot properly remove waste, so the stomach invariably swells, and the fluid in the body lingers, provoking not only loss but even weight gain. That is why in order to optimize the digestive system, it is important to drink enough water and other fluids.
Water burns fat
The process of fat metabolism is called lipolysis, but it begins with hydrolysis – the interaction of water molecules with fat molecules with the formation of glycerol and fatty acids. Therefore, water in the diet is necessary for us, firstly, for burning fat, and secondly, for the accumulation of fat in the right places and in the right quantities (which is also extremely important).
Despite the fact that no human studies have been conducted, animal experiments have shown that an increase in water intake does lead to an acceleration of lipolysis.
What is the result? It is difficult to say how much water intake affects weight loss, but obviously it does. Experts say that if you want to optimize your diet in terms of hydration, it’s important to keep in mind three basic rules. First, drink a glass of water with each meal. Second, always keep a bottle of water handy. Third, include more liquid foods in your diet. Does all this comply with the principles of an ideal diet?
Thus, I did not find scientific evidence that we should “drink at least 8 glasses of water per day,” nor evidence (admittedly) that lower consumption is absolutely harmless. Nevertheless, the scientific data published to date convincingly show that, with the exception of certain diseases and special circumstances, such as intense physical activity, we probably currently drink enough and, perhaps, more than enough.