Weight loss can be a hard and frustrating journey. It often feels like it would be nice if there was a magic bullet to help shed pounds more quickly. Well, there isn’t, but you may find an unexpected ally in your weight loss journey: water.
How Water Helps You Lose Weight
You may have heard that if you’re hungry, you should have a glass of water and wait 15 minutes. Turns out there’s science to back that up. Melina Jampolis, physician and nutrition specialist, explains: “thirst, which is triggered by mild dehydration, is often mistaken for hunger by the brain. You may be able to decrease appetite by drinking water if you are, in fact, low in water, not calories.” Additionally, dietician nutritionist Elizabeth Huggins says, “consuming water shortly before eating may help decrease food intake.” (1)
How Much Water To Drink Before A Meal For Optimal Weight Loss
A March 2016 study says that drinking 350-500ml of water 30 minutes before a meal will help you eat less, noting this tends to work more for older adults than younger adults. However, drinking about 570ml of water immediately before a meal works as an appetite suppressant for young people as well. This is about 2 glasses of water. (1, 2)
The Right Amount Of Water To Drink A Day
Jim White is a dietician, and he owns Jim White Fitness and Nutrition Studios. His take is that 8 glasses of water (64oz) should be good. However, he says, if you weigh more, you should drink more. He suggests about half of your body weight in pounds should be consumed in ounces. So, for instance, if you’re 200lbs, drink 100 oz of water for optimum health.
If you’re working out, you’ll need to up that number as well. “The American College of Sports Medicine recommends to drink 16 ounces of extra water before you exercise,” says White. “Sip on 4-8 ounces during exercise, and another 16 ounces after exercise.” And if you really want to make sure you’re hydrated? “You can also weigh yourself before exercise and see how many pounds you lose,” he says. “Drink 16 ounces afterward for every pound lost.” (2)
Another Weight Loss Number To Try
Dr. Amy Lee, who works for a Southern California weight loss clinic agrees with Jim White’s half your body weight rule. However, she suggests “to lose weight, use water to replace highly dense caloric liquid drinks.” You should be aiming to “drink up to a gallon of water a day which is about 3.8 liters,” Lee says. She has some suggestions for how to reach that amount. Firstly “have a water cup, drinking bottle, or mug available at home and at work,” she says. “Sometimes, you need a constant visual reminder to take the action of drinking water.” Secondly, “most people don’t drink water because they find it ‘boring,'” in her opinion. “Add non-caloric powder or flavors into your water or simply cut up some lemons, cucumber, mint, or add a few berries into your water.” (4)
Is There “Too Much” Water?
“The amount of water that is considered too much is the amount that changes one’s sodium level in the blood,” according to Lee. But never fear. “Our bodies are smart enough to regulate water intake by increasing urinary output,” she says. (4)
