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HOW WEIGHT LOSS AND WATER HAVE A DIRECT RELATIONSHIP

For something that makes up some 70% of the world’s surface and 60% of your body, people don’t really drink water all that much. Coffee, tea, soda, and other drinks take their place. But water is important to keep in mind when thirsty for a multitude of reasons, especially when you’re trying to lose weight! Here are the Super Six benefits drinking water can bring to your weight loss journey! 

– Water’s needed to burn fat! The process of metabolizing stored fats and carbohydrates, known as lipolysis, uses water for its first step – hydrolysis. In this step, water molecules and fat molecules (also called triglycerides) are smushed together in order to create fatty acids and glycerol. More water means more lipolysis, which means more burned fat, even when you’re not exercising! Effect of ‘Water Induced Thermogenesis’ on Body Weight, Body Mass Index and Body Composition of Overweight Subjects – PMC (nih.gov)

– Your kidney is dependent on water – it regulates the fluids in your body, heavily relying on water to perform tasks like diluting or processing toxic materials. When your kidneys sense that your body is dehydrated, they recycle more water back into the bloodstream – which leaves your urine darker and more yellow. And when your kidney doesn’t have enough water for a prolonged period, it can lead to kidney stones, which happen when dissolved materials build up in the kidneys.

– Everyone knows that the human body is 60% water – but did you know that your blood is 90% water? Keeping properly hydrated ensures your blood is in proper working order and able to effectively transport oxygen throughout your body! If you’re dehydrated, your blood becomes thicker, which increases your blood pressure as well. Your body also ramps up cortisol production when dehydrated – which is bad, because cortisol is the stress hormone. Effect of hydration state on testosterone and cortisol responses to training-intensity exercise in collegiate runners – PubMed (nih.gov)

– Staying hydrated can also help your brain function, concentration, focus, memory, and mood – your brain is 80% water, after all! Several studies have found that even mild dehydration can impact your mood, memory, and brain performance – a loss of roughly 1 to 3% of your body weight in water was enough to cause negative effects. Effects of Dehydration on Brain Functioning: A Life-Span Perspective – FullText – Annals of Nutrition and Metabolism 2017, Vol. 70, Suppl. 1 – Karger Publishers

– Water is also a power-puncher when it comes to counting calories! Most other drinks, like sodas and coffee, have calories – of which water has none, making it easier for you to manage during the day without having to worry about those sneaky drink calories! A 2012 study found that replacing 2 high-calorie drinks for no-calorie drinks (like water) resulted in, over the course of six months, an average weight loss of 2-2.5% in a group of women with obesity. (Replacing caloric beverages with water or diet beverages for weight loss in adults: main results of the Choose Healthy Options Consciously Everyday (CHOICE) randomized clinical trial | The American Journal of Clinical Nutrition | Oxford Academic (oup.com))And that’s just from drinking water! Another study found that people who drink mostly water have a lower caloric intake than those who don’t, with a difference as large as 9%. Water and food consumption patterns of U.S. adults from 1999 to 2001 – PubMed (nih.gov)

– Your muscles are also 80% water, which becomes very important when you’re exercising! Keeping hydrated while engaging in physical activity helps keep your muscles at tip-top shape, especially when you’re sweating – water is also a primary component of sweat. Being dehydrated while exercising can lead to reduced stamina, increased fatigue, and cramps. You can perspire anywhere from 6-10% of your bodyweight during physical activity (Water, Hydration and Health – PMC (nih.gov)), so keeping hydrated is important for performance, motivation, and health! High Prevalence of Dehydration and Inadequate Nutritional Knowledge Among University and Club Level Athletes – PubMed (nih.gov)

– Water plays a major role in how your body regulates its temperature, as sweat – which is one of your body’s primary cooling techniques – is highly dependent on using the water stored in your skin. When you’re dehydrated, your body accumulates more heat. When your body accumulates more heat, it struggles to function properly. Your body also restricts its airways when dehydrated to conserve water, making it harder to breathe. It also lubricates your joints (they’re made of cartilage, which is 80% water) and is essential to the production of saliva and mucus. Drinking water can also help with headaches, which can be induced by dehydration, as well as being able to help with constipation! Headaches are, in fact, a common symptom of dehydration; and a study of 102 men found that drinking an additional 50.4 ounces of randomized trial on the effects of regular water intake in patients with recurrent headaches | Family Practice | Oxford Academic (oup.com)

Bottom line – DRINK MORE WATER!

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