Any person on diet should care about the liquid balance in his/her body; they must keep a balance between the amount of water they are taking into their body and the amount of water they tend to lose due to sweat. Keeping this balance accelerates calorie burning and makes it easy for the liver to get rid of toxins effectively.
Drink water all day long and don’t take into consideration the other liquids you might drink, e.g. tea, coffee or soft drinks.
Don’t drink half what you are supposed to drink in a day, as you will compensate for it on the next day. This will alter the balance of fluids going into and out of your body.
If you are not drinking adequate amount of water; it is time to change your habit.
Put a flower in a glass full of water and another flower in an empty glass. After 24 hours, you will notice that the second flower has withered and bend while the first flower has stayed bright and healthy.
The same happens to us!
Drinking Water Is Important for weight loss
1- Some important information
There are many reasons why it is important to drink water, especially if you are dieting:
- Initial weight loss is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration.
- The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.
- Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in carrying them out of your body.
- Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.
- Water helps maintain muscle tone by assisting muscles in their ability to contract, and it lubricates your joints. Proper hydration can help reduce muscle and joint soreness when exercising.
- A healthy (weight loss) diet includes a good amount of fiber. But while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.
- Drinking water with a meal may make you feel full sooner and therefore satisfied eating less. Note, however, that drinking water alone may not have this effect. In order to feel satiated (not hungry), our bodies need bulk, calories and nutrients.
How Much Water Should I Drink?
You have probably heard that you should drink eight glasses of water a day. How much water you actually need depends on your weight, level of activity, the temperature and humidity of your environment and your diet. Your diet makes a difference because if you eat plenty of water-dense foods like fruits and vegetables your need to drink water will be diminished.
You can do some research and use a calculator and measuring cup if you like, but nature's pretty good at letting you know the right amount to drink. When you drink enough water, your urine will usually be pale yellow. When in doubt, drink a little more.
Do not worry that drinking water will give your body a bloated look. There are a number of causes of water retention, including consuming too much salt. But drinking water is not one of them.
It is possible to harm yourself by drinking too much water, but it takes quite an effort. Either through obsessive-compulsive behavior or extended athletic activity, drinking large amounts of water can dilute the electrolytes (sodium and potassium) in your blood to the point that it interferes with brain, heart and muscle function. Athletes compound the problem with the loss of sodium (salt) through sweating, but can drink electrolyte replacement drinks to help keep things in balance.
2- Tips on Drinking Water
- Drinking other liquids also provides your body with a source of water, but note that diuretics cause your body to expel water. Diuretics include caffeinated drinks (coffee, tea and soda). When drinking diuretics, drink more water to compensate.
- When you feel thirsty, your body is already dehydrated. Try to avoid this situation by drinking water in advance. Be especially careful when participating in activities where you won't be able to stop to drink.
- You've heard countless advertisements telling you what product to start your day with. We recommend a couple of glasses of water to rehydrate your body. No charge.
- May be you know the healthy benefits of water, but most importantly is to drink enough quantities of water.
3- Advise to drink more water:
- Drink water when you wake up.
- Drink water during work.
- Replace other soft drinks with water during meals.
- Take a bottle of water with you to work or college.
- Always keep a cold water supply beside you.
- Keep a glass of water on your desk and drink your water while working
- Replace soda drinks with a glass of water from any store or kiosk.
- Drink water before, during and after workouts and exercising.
- Don’t wait till you are thirsty. Drink now.
4- Drink water throughout the day
Drinking water during the day can help keep you feeling full without consuming high-calorie coffees and snacks. You may also eat less when you do have a snack, as you should already have the sensation of being full. Consuming fewer calories on a daily basis can help speed weight loss.
5- Drink a glass of water before every meal
In several studies of weight loss in overweight adults, those who drank water before eating a meal regularly consumed fewer calories and saw improved weight loss results.
The effect of water on meal calorie consumption has been shown to be more effective in older adults than in young adults. Regardless of your age, if you use water before a meal to increase weight loss, do not forget to monitor quantities and calorie intake of your food as well.
Some reports of the water diet recommend drinking a full glass of water before, during, and after a meal to aid digestion and speed weight loss.
6- Replace sweetened drinks with water
Instead of drinking soda, or other high-calorie drinks, grab a glass or bottle of water.
Swapping in a zero-calorie beverage for high-calorie alternatives can spare you hundreds of calories per day, further aiding in weight loss.
7- Drink cold water to speed your metabolism
In a study on water-induced thermogenesis, researchers found that drinking water caused an increase in energy expenditure in both men and women, likely caused by the body’s efforts to warm the water to body temperature.
In the study, men burned fats to provide the energy to warm the water, and women burned carbohydrates.
The effects of elevated metabolism began about 10 minutes after consuming the water and peaked at 30-40 minutes after drinking the water.
8- Drink water and cut salt intake to lose water weight
Reducing the amount of dietary salt you consume (by cutting table salt, canned or frozen foods, from your diet) can help you lose weight quickly, particularly when combined with an increase in daily water intake.