Benefits of Drinking Water
Why is water so important for fat loss? First, let’s look at what role it plays in our body. Water makes up close to 70% of our body. And our organs contain an even higher percentage of water. The liver, for example, is nearly 95% comprised of water. Water shuttles nutrients throughout our body and helps rid it of toxins. It helps to assimilate the water-soluble vitamins, and it regulates our body temperature. Water lubricates joints, helps with digestion, and promotes healthy skin. There are too many benefits to drinking water to list. It plays a role in every chemical reaction within our cells.
When your body doesn’t get enough water, it holds onto what it has. Water retention is the result. This is a simple survival mechanism. Your body has a tendency to hold onto and store what it doesn’t think it will get in the future. Once you start drinking more water, your body recognizes that it is getting a steady external supply, and it starts letting go of the water weight it’s been holding. That water retention in your waist, face, and ankles is released because there is no longer a reason for your body to store it.
Do you remember that fact earlier that your liver is nearly 95% water? I can’t emphasize how important your liver is to your body. The liver breaks down toxins and removes them from the body. It stores fat soluble vitamins. And most importantly for the purpose of this article, it has a huge role in carbohydrate, protein, and fat metabolism. Your liver is responsible for the storage and mobilization of fatty acids.
What does water have to do with the liver? With the liver being so important for fat oxidation, it is imperative that we are keeping it running at 100% efficiency. When you don’t drink enough water, your kidneys, which are also responsible for removing toxins and waste material, cannot fully function. As a result, your liver has to pick up the slack. If your liver has to work twice as hard to remove toxins, fat metabolism is not going to be able to function 100% efficiently.
Studies have shown that just slight dehydration can hugely impact exercise performance. Sometimes being hydrated is the difference between getting those last two reps, putting an extra five pounds on the bar, or running that mile 30 seconds faster. It may not seem like much of a difference, but that better workout you just had as a result of being fully hydrated, just built you some muscle. And in return, that muscle is now burning more fat for you, even while you rest.
How much water should you drink to lose weight?
So make sure you are drinking enough water to support your fat loss goals. Aim for 1 gallon of water a day. If it makes it easier, fill up a 1 gallon jug of water, and make sure it’s gone by the end of the day. This might seem like a lot, but that is only 8 – 16 ounces glasses. If you drink a glass at each of your five meals, you only have a few left to go. You’ll get used to it. You may not be thirsty at first, but as your body starts to let the water go that it’s been holding onto, you’ll notice that you’re thirsty more often.
Add a lemon, lime, or orange slice to your water if you need some flavor. Just make sure you are drinking enough of the most important liquid in the world.
About Coach Calorie
I try to drink half my body weight in ounces of water every day. I have more energy and feel better went I keep myself hydrated.
Good Post.
Best – Mike
Mike – Fitness Contrarian recently posted..Muscle Hypertrophy Training
Hey Mike, I like your simple formula. Thanks for sharing it.
Filled my gallon jug… going to try and finish it each day. Thanks for the info and the share.. I’ll let ya know how it works for me..
Good idea Wendy. Fill it at the beginning of the day and make sure it’s gone by the end. Simple yet effective.
I teach 5th grade, and I always have a refillable bottle of water on my desk. I’ve had many talks with my class about the benefits of water and making good choices about what we drink. I allow them all to keep a bottle of water in the classroom, and encourage them to drink it during the day. Many of them refill it once or twice a day! I never drink coffee, tea, or soda (especially at school!), and I’ve noticed my students have started to follow my lead!
Way to lead by example Sally. Schools could use more teachers like you.
I will suggest the water intake to my husband who is desperately trying to lose weight.
I’m a newbie to your site, but am appreciating the cohesive and articulate way that things are presented. After reading, I’m not left wondering what that meant in terms of actions I should take.
I’m determined to lose some of this weight, and will be getting a gallon jug and filling it up this week.
I know when I spent a week in the desert at the first sign of a headache, I drank water and it went away.
Wendy T recently posted..Shining
Thanks Wendy. There are so many benefits to water beyond weight loss. It’s good that you’re aware of your intake now.
One of the best and easiest ways to get water in your system is two ways for me:
Leave a cold glass of water next to your bed and make sure it’s the first thing you drink when you get up (room temperature) with a dash of seasalt in it. Then on my way to work I have a 32 ounce jug. On my way home I fill up. Since I’m stuck in traffic anyway, its easier to drink water and then feel a little full so I’m not tempted to order fast food on the way home.
Great tips Heather. I recommend downing a glass of water first thing in the morning, as we are more than likely at least partially dehydrated after a long night’s sleep.
I agree that drinking water helps dramatically with weight loss …however, I just can’t get myself to drink that much in a day! When I sit down to a meal, whatever it is, I rarely drink half of an 8 ounce glass anyways …drinking a lot more makes me feel bloated …I try to drink as much water as I am comfortable with – maybe if it was all I drank for months and months I could have some more …the lemon definitely helps me too when i crave a little flavor
I find that after a week of upping my water intake that I get thirstier much easier. You may just have a mental “block” for the taste of water. I also find that intense exercise makes me want to drink a lot of water too. How does your exercise program look?
I don’t want to be a wet blanket (no pun intended) but I’d like to throw in a word of caution here. Drinking lots of water is great but if you’re trying to lose weight, don’t forget to eat regularly or drink an occasional sports drink as well. There is such a thing as too much of a good thing. Take it from one who knows and learned the hard way!
I was used to drinking a lot of water but I also hadn’t eaten, when I passed out and hit my head on a ceramic tile floor. Off I went to the hospital in my first ambulance ride and a hospital stay. When you take in TOO much water, your electrolytes get out of balance and you become hyponatremic, which means low sodium in your blood. Without those sodium ions getting to your brain you can lose consciousness and even die! It’s rare but it happens, so be aware of it. If you get light-headed or dizzy, it’s a warning sign. I think I’m the only person I know of who was told by my doctor to drink LESS water!
I’m sorry to hear about your incident. You definitely need to be eating. I just assumed people were, but I guess you never know. This is also directed at individuals who don’t drink water in the first place. Replacing sugary drinks or artificially sweetened soda for water will make a huge difference in your success. Thanks for sharing Hannah.
I regularly drink 64 oz of water daily and add a extra 16-24 oz if I’m working out hard so I think I’ve got this covered, but thanks for the article – I like being able to validate what’s been working for me.
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I get my 8 to 10 glasses of water each day because if I don’t you can be sure I will get a headache. Thanks for this article.
About a year ago I started working out because I was told so by the doctor(I needed knee surgery recovery)but now I gave up exercising.I can feel the difference now.My body was so much better when I exercised.I think your site will help me get back into the”exercising mood”
I hope it helps to motivate you Miha. I have no doubt that you can get back into shape.
i’m always drinking water, started when i was pregnant and trying to keep hydrated during summer, and i once lost 75 lbs by switching from soda to water so i know it’s important