Many claim that water is essential for maintaining health. However, it turns out that it not only quenches thirst but also aids in weight loss! Nutritionist Ekaterina Maslova explains whether it is possible to lose weight by consuming plenty of water.
Why is it important to drink water?
Our body contains many different fluids — blood, lymph, bile, saliva, tears, digestive juices, and so on. Water is necessary for their normal functioning. Throughout the day, fluid reserves must be replenished; otherwise, our internal fluids begin to thicken. Remember how we can feel dryness in our mouths when dehydrated — in this case, the body simply lacks fluid to produce saliva.
To determine whether a person is consuming enough fluids, a simple complete blood count can be performed, which is recommended to be done at least once a year. If the platelet count exceeds 300 per 10^9 cells per liter of blood, this signals insufficient water intake, and it is worth paying attention to.
Why is drinking water so important when losing weight?
One of the most serious consequences of dehydration is blood thickening, which can lead to the formation of clots. Under acute stress conditions, such as fear or receiving bad news, blood can thicken by at least 4 times. If it is already thick due to a lack of water, the risk of clots, heart attacks, or strokes significantly increases. Have you ever wondered why men suffer from strokes and heart attacks more often? This is because women tend to take better care of their health and try to drink water, if only to maintain skin beauty. Men, on the other hand, often prefer coffee, which negatively affects the body in large amounts, and they do not drink enough water. As a result, against the backdrop of stress, their blood thickens even more, which can lead to serious consequences. If they drank enough water, perhaps this could have been avoided.
It is also important to note bile: it should be fluid, which requires a sufficient amount of water. When bile thickens, it can stagnate in the gallbladder, which in the long term can lead to the formation of stones, especially if there is a hereditary predisposition to cholelithiasis in the family history.
A sufficient amount of fluid is also necessary for the full functioning of the lymphatic system. One could say that water is like a shower for our cells: it penetrates the cells and cleanses them of accumulated toxins. Can water be replaced with compote, coffee, or soup? But you wouldn’t take a shower with compote or broth, would you? Just like our cells need water.
Why is water important for weight loss?
Thirst is a skill that needs to be developed. How can this be done? By regularly and sufficiently drinking water. Often we confuse thirst with hunger. The fact is that the centers for hunger and thirst are located close to each other in the hypothalamus, so a person who is not used to drinking water may feel hungry instead of thirsty. People who are not accustomed to drinking do not experience thirst and often overeat because they think they are hungry. But sometimes, simply drinking a glass of water is enough.
This is why many doctors, dietitians, and nutritionists recommend drinking a glass of water 20–30 minutes before meals. This will not hinder digestion: the water will have time to leave the stomach and enter the intestines before eating. This simple step will help reduce the amount consumed and avoid overeating.
How to drink water properly for weight loss?
It is not recommended to drink water during meals. The average stomach volume for women is 300–400 g, and for men, it is 400–500 g. If you drink a 200 ml glass of water during a meal, it will take up half of the stomach and disrupt the digestion process.
It is optimal to drink water 20 minutes before a meal or 40 minutes after. This rule applies not only to water but also to any other liquids: juices, coffee, tea, alcohol. All of this affects food digestion, including the absorption of protein, which is necessary for collagen and elastin synthesis, and thus for beautiful smooth skin, strong healthy nails, and thick hair.
When should you drink?
You must drink water in the morning. Immediately after waking up, it is recommended to drink 1–2 glasses of warm, almost hot water at a temperature of 40–50 °C. This improves bile fluidity and promotes gallbladder health.
Then, you should drink a glass of water before each meal, which means 3–4 times a day, and drink water throughout the day. The optimal option is to create a “clean” interval without food between meals, during which only water is consumed.
How much water should you drink?
The standard calculation is 30 ml of water per 1 kg of body weight. However, for a person not used to this, it may be difficult to start with such a volume right away. What to do if you are not in the habit of drinking water? Start with at least 1–1.5 liters of water a day: 1–2 glasses of water in the morning after waking up and another liter throughout the day.
If you work at a computer, I recommend placing a glass with a straw next to you instead of a bottle of water. There is no need to make unnecessary movements — just tilt your head and take a sip.
What kind of water should you drink for weight loss?
For weight loss, you should drink plain drinking water without additives. No lemon or cucumber — because that is no longer water, but food, “activating” the digestive tract. Sparkling water cannot replace regular water: you can drink a couple of glasses a day if you like it, but it should not replace regular drinking water. Mineral water is also not that simple: it is saturated with various minerals and is prescribed for specific therapeutic purposes and in a specific form — non-carbonated and at room temperature.
In general, for our body, it is most natural to drink plain clean water. Do not forget that all living beings on the planet quench their thirst with water. And only humans constantly come up with something to their own detriment.
