Does water help dogs lose weight

Does drinking water help you lose weight? Benefits and amount

Hydration is key for many factors involved in weight loss, including digestion and muscle function. To stay hydrated, females need around 9 cups of water per day and males need around 13 cups. Drinking adequate water may help people lose weight.

Researchers are still unsure why drinking more water helps a person to lose weight, but many studies show some positive correlation between increased water consumption and weight loss.

This article outlines six reasons that drinking water may help a person lose weight. It also looks at how much water a person should drink each day.

When the stomach senses that it is full, it sends signals to the brain to stop eating. Water can take up space in the stomach, leading to a feeling of fullness and reducing hunger.

A person may also think they are hungry when they are actually thirsty. Drinking a glass of water before reaching for something to eat can help curb unnecessary snacking.

In an older 2014 study, 50 overweight females drank 500 milliliters (mL) of water 30 minutes before breakfast, lunch, and dinner, in addition to their regular water consumption, for 8 consecutive weeks.

The participants experienced a reduction in body weight, body fat, and body mass index (BMI). They also reported appetite suppression.

A study from the previous year yielded similar results.

Learn more about BMI.

Some research indicates that drinking water can help to burn calories.

In another 2014 study, 12 people who drank 500 mL of cold and room temperature water experienced an increase in energy expenditure.

They burned 23% more calories than usual in the 90 minutes after drinking the water.

Water may also temporarily increase the bodys resting energy expenditure or the number of calories burned while resting.

Drinking cold water may further enhance waters calorie-burning benefits because the body expends energy, or calories, by heating up the water for digestion.

When the body is dehydrated, it cannot correctly remove waste as urine or feces.

Water helps the kidneys to filter toxins and waste while retaining essential nutrients and electrolytes. When the body is dehydrated, the kidneys retain fluid.

Dehydration can also result in hard or lumpy stools and constipation. Water keeps waste moving by softening or loosening hardened stools.

Water also helps the body to recover from digestive problems, such as diarrhea and indigestion.

When waste builds up in the body, people may feel bloated, swollen, and tired. Bloating can add inches to a persons waist.

Staying hydrated is a good way to avoid retaining waste, which may add a few extra pounds.

It is easy to accumulate liquid calories by drinking soda, juice, or sweetened coffee or tea.

Many people also ignore how many calories they consume in sports drinks or alcoholic beverages.

Replacing even a few high-calorie drinks each day with water or other no-calorie beverages, such as herbal tea, may have long-term weight loss benefits.

In a study from 2015, female participants drank 250 mL of water after lunch each day while attending a 24-week weight loss program. They lost 13.6% more weight than people in the same program who drank the same volume of diet beverages after lunch.

Another study involved 15,765 adults without obesity at the start of the study. They replaced one sugar-sweetened beverage or beer per day with water. Using mathematical models, the results showed that this small change related to a higher incidence of weight loss and less obesity over 4 years.

Without water, the body cannot properly metabolize stored fat or carbohydrates.

The process of metabolizing fat is called lipolysis. The first step of this process is hydrolysis, which occurs when water molecules interact with triglycerides (fats) to create glycerol and fatty acids.

Drinking enough water is essential for burning off fat from food and drink, as well as stored fat.

A mini-review from 2016 found that increased water intake led to increased lipolysis and a loss of fat in animal studies.

One of the most important components of any weight loss plan is exercise.

Water helps muscles, connective tissues, and joints to move correctly. It also helps the lungs, heart, and other organs to work effectively as they ramp up activity during exercise.

Being hydrated reduces the risk of things that can get in the way of a good workout, such as muscle cramps and fatigue.

Always drink water before, during, and after exercise to avoid dehydration.

Keeping water close at hand is essential, especially if exercising in hot, humid, or very sunny conditions.

Read about how often to work out for health, strength, and weight loss.

There is no standard recommendation for how much water to drink. Some people require more or less water, depending on a variety of factors, including:

• activity level
• age
• body size
• temperature
• humidity
• sun exposure
• health status

The Academy of Nutrition and Dietetics suggests estimates for the total water required daily. Most people get around 20% of their required fluid intake from food. The table below shows estimates of how many cups of water males and females need per day from food and drinks combined and from drinks alone.

It is important to note that some beverages can be dehydrating, so do not count toward a persons daily fluid intake. Examples include sugar-sweetened and alcoholic beverages.

Read more about dehydrating drinks.

The following tips can help to increase water intake:

• Drink at least one 8-ounce glass of water with each meal.
• Carry water in a reusable water bottle.
• Drink extra water when exercising or during physical activity.
• Drink extra water when it is warm, humid, or very sunny.
• Keeping a glass of water near the bed.
• Eat more soups and liquid-rich meals, such as curries, stews, and smoothies.
• Eat fruits and vegetables with high water contents, especially berries, grapes, melons, tomatoes, celery, cucumbers, and lettuce.

Below are answers to some frequently asked questions about water and weight loss.

How much water should you drink to lose weight?

People can try drinking more water than the recommended amount, which may increase satiety, reduce hunger, and help them lose weight. The Academy of Nutrition and Dietetics recommends 9 cups of water daily for females and 13 for males. This is in addition to the water people get from their food.

Can water fasting help you lose weight?

Water fasting involves drinking only water and eating no food. People do not consume calories so they will likely lose weight quickly on a water fast. However, water fasting can have adverse effects on the body, and people must consult a doctor before embarking on a water fast.

Drinking plenty of water and other hydrating beverages may help with weight loss in various ways. It can help people feel fuller and reduce hunger, reduce the calories people consume from fluids, and help the body remove waste efficiently. Females need around 9 cups of water daily, on top of the amount they consume through food. Males need around 13 cups.

Can Drinking More Water Help You Lose Weight?

Drinking water can help burn calories and reduce hunger cravings. Replacing sugary drinks with water can also lower caloric and sugar intake. But there isnt enough evidence that water itself can help you lose weight.

For a long time, drinking water has been thought to help with weight loss.

In fact, in a 2019 study that took place between 2015 and 2016, 26.3% of participants reported drinking a lot of water in an attempt to lose weight.

Some research suggests that drinking more water is linked with weight loss, but the evidence is insufficient to suggest a direct cause-and-effect relationship.

Read on to learn more about whether drinking water can help you lose weight.

Does drinking water make you burn calories?

Water consumption is associated with increased sympathetic activity. Your bodys sympathetic system activates things like heart rate and metabolism.

Therefore, drinking water may help increase your metabolic rate and how much energy (or calories) you burn.

In a 2023 study, researchers found that people who drank 200250 milliliters (mL) or 6.88.5 ounces (oz) of warm water after each meal lost more weight and registered a lower BMI than the control group who didnt.

In an older study, participants were given water, saline solution, or sucrose to drink. They were then measured for these drinks impact on their resting energy expenditure or how many calories they burned at rest.

Room temperature water had no effect, while cooled water showed a small increase of 23 calories burned daily. That said, the sucrose drink showed a much more significant increase in energy expenditure.

This raises doubts about the effectiveness of water by itself for managing obesity. More research should focus specifically on the effect of hot versus cold fluids on energy expenditure.

Does drinking water before meals reduce appetite and calorie intake?

When you drink water instead of other beverages, which may be high in calories and sugar, you are naturally reducing calorie consumption.

In addition, some people claim that drinking water before a meal reduces appetite. But is this true?

One 2018 study suggests that drinking water before meals may help make you feel less hungry and eat less, but only in people of average weight and body mass index (BMI). Its unclear how well this applies to people who are overweight or have obesity.

Research from 2016 suggests the following:

• When you are not dieting or monitoring your nutrition, choosing to drink water over high calorie drinks may help you consume fewer calories.
• For people who have problems with their metabolism or have obesity, drinking water may help burn more calories.
• Drinking water can stimulate your body to break down fat without raising your blood sugar or insulin, which may also support weight loss.

That said, another 2018 study showed no evidence that drinking more water has any effect on body weight among adolescents who are overweight or have obesity. Here too, it can only be concluded that more research is necessary on this subject.

Does drinking more water lower the chance of weight gain?

Drinking water may also help prevent long-term weight gain. According to a 2013 study, the average person gains about 1.45 kg (3.2 lb) every 4 years.

According to the study, subjects who consumed 1 extra cup of water daily lowered their weight gain by 0.13 kg (0.23 lb). Those who substituted a serving of a sugar-sweetened beverage with 1 cup of water reduced their 4-year weight gain by 0.5 kg (1.1 lb).

Sugar-sweetened beverages can include a drink such as a can of Pepsi, which contains 25 calories and almost 7 g of sugar.

In a newer 2019 review, researchers found that the results of all the studies indicated that drinking more water was linked with more weight loss.

The weight loss ranged between 0.48.8 kg, and the mean weight loss was 5%. However, the researchers said the most weight loss was seen when water was the beverage of choice rather than high caloric options. This, once again, suggests that water consumption itself did not cause weight loss.

How much water should I drink a day to lose weight?

Many health authorities recommend drinking eight 8-oz glasses of water (about 2 L) per day.

However, a 2017 study actually found no concrete association between drinking this specific amount of water daily and weight loss in adolescents who were overweight or had obesity.

In addition, water requirements actually depend entirely on the individual. For example, people who sweat a lot or exercise regularly may need more water than those who are not as active. Older people and nursing parents also need to monitor their water intake more closely.

Keep in mind that you also get water from many foods and beverages, such as coffee, tea, meat, fish, milk, and especially fruits and vegetables.

As a good rule of thumb, you should always drink water when youre thirsty and drink enough to quench your thirst.

If you find you have dry skin, dark urine, or feel unusually tired, you may be mildly dehydrated. Drinking more water may help fix this.

Heres how much fluids you should typically drink in a day in different measurements:

• Liters: 2.2 L for females and 3 L for males
• Ounces: 74 oz for females and 101 oz for males
• Glasses (8 oz): 9 cups for females and 13 cups for males

However, this is just a general guideline. Some people may need less, while others may need a lot more. For specific information about your water intake, you can talk with a healthcare professional.

Can you lose belly fat by drinking water?

Theres currently no research supporting the idea that drinking water can help you lose belly fat, so any suggestion to that is purely anecdotal.

How much weight will I lose on a water fast for a few days?

A 2021 study examining 45 people without obesity or who were not overweight found that drinking only water for 5 days resulted in a loss of nearly 5 kg of weight, or about 11 lb.

That said, without medical supervision, water fasts are neither safe nor recommended by healthcare professionals. They can lead to life threatening complications such as low sodium and brain swelling.

In addition, any weight lost during this time is likely to be water weight. Eating a balanced diet and staying physically active is a more sustainable and safe way to lose weight long term.

Water can be a helpful part of a weight loss journey. Its 100% calorie-free, may help you burn more calories, and may even suppress your appetite if consumed before meals.

The benefits are even greater when you replace sugary beverages with water. It can be a simple way to reduce sugar and calorie intake.

However, there is not enough evidence that drinking more water can directly lead to weight loss. If you need to lose a significant amount of weight, it will require a weight loss plan that involves more health-promoting actions in addition to drinking more water.