For an average adult, 2 liters of daily water consumption is recommended in portions of 250 milliliters (ml) to achieve a good metabolism. Additional amounts are recommended for people living in tropical or dry areas and those who do intensive workouts to replace body water lost as sweat. The water also helps cool the body down and dissolves electrolytes that accumulate throughout the body, causing muscle cramps. To help achieve weight loss, it is recommended to drink water half the body’s weight every day. Water helps in bowel movements and urine production, helping achieve a cleaner excretory system and better food waste movement out of the body. Drinking less water also decreases lipolysis rates, that is, the rate of burning of fats, suggesting that drinking adequate amounts is essential in fat removal from the body. Water is also observed to reduce stress levels, which in many individuals is one reason for weight gain. WebMD recommends cold water consumption to increase the body’s metabolic rate as this requires the body to use energy to warm up the water before use. The addition of citrus extracts from lemons to water also helps in weight loss as the pectins increase satiety.
A study conducted associating water with weight loss in overweight dieting women concluded that weight loss occurs by changing the metabolic rate and decreasing calorie intake. The study suggested that drinking more water altered metabolism and also, drinking more water relative to other beverages had the included benefit of reduced calorie intake. It was also seen that the results were less significant when zero-calorie drink substitutes were used instead of water, by around 33%. On the whole, a decrease in body fat percentage, weight, and waist size was observed.
Another study that associated water with weight loss in middle-aged people on a low-calorie diet was done; it concluded that there was a 44% increase in weight loss when people drank half a liter of water before meals, for a period of a year, due to a decrease in hunger sensation as middle-aged adults showed late gastric emptying, which water helped dealing with; and an overall reduction in calorie intake. This study also showed that water intake is much more effective than other zero-calorie drinks.
It was also seen that replacing post-meal drinks with water resulted in better metabolism of carbohydrates, and the body’s resistance to insulin also improved, overall, resulting in weight loss.
A study explicitly compared the weight loss from drinking water and other dietary beverages and found that drinking water led to an increase in the body’s sensitivity to insulin compared to the nutritional drinks. It was seen that drinking 250 milliliters (ml) water after meals resulted in 13.6% more weight loss when compared to drinking other dietary beverages. Also, an average of 2 kilograms (kg) weight loss is seen compared to just following a low-calorie diet. This is due to the lower calorie intake and also lower relative carbohydrate consumption.
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