There are plenty of reasons you should be sipping more water. The best drink you can have for weight loss is water.
What you choose to sip on throughout the day can benefit (or totally sabotage) your weight loss efforts.
“Oftentimes people are eating healthy, but don’t think about their drinks,” says Roxana Ehsani, MS, RD, CSSD, LDN, registered dietitian nutritionist and National Media Spokesperson for the Academy of Nutrition and Dietetics. “They may be drinking multiple sodas per day, juices and flavored drinks that all contain carbohydrates and sugars, which add up calories over time.”
On the flip side, if you make healthier drink choices, your weight loss can take a positive turn.
“Once you eliminate calorie-rich beverages from your day, you may quickly see a shift in weight just by cutting out any beverage that contains calories that you tend to drink a lot each day,” adds Ehsani.
And the best drink you can have for weight loss is water.
“The one drink I would say we need more of that’s completely free, accessible, has no calories, added sugar, or added flavors—and that your body needs more than any other drink out there—is water,” says Ehsani.
1. Water nutrition facts
Water is essential for life because it helps regulate body temperature, lubricate joints, maintain blood volume, flush toxins from the body, and transport nutrients inside the body. An adult’s body is about 55% to 60% water; in children and babies, the percentage is even higher.
A lack of water intake, or increased water loss (such as through sweating), results in dehydration. That can be dangerous and even fatal.
One cup (8 fluid ounces or 237g) of water provides 0 calories, 0g protein, 0g carbohydrates, and 0g fat. Water is an excellent source of hydration and may contain numerous minerals including calcium, fluoride, iron, potassium, or sodium. The nutrition information is provided by the USDA.
Carbs: Drinking water does not contain any carbohydrates, sugar, fiber, or starches unless it has added flavorings such as juice.
Fat: Drinking water is fat-free.
Protein: Drinking water is not a source of protein.
Vitamins and Minerals: Some water contains minerals such as calcium, fluoride, iron, potassium, or sodium, depending on the source and whether or not it’s filtered or distilled. Some flavored or enhanced water products contain added vitamins or electrolytes.
2. How water helps you lose weight?
There are plenty of reasons you should be sipping more water. “First of all, our bodies are composed mainly of water, so we need it every single day,” adds Ehsani. “It’s essential for our overall health and wellbeing. It helps move things along! It removes waste from your body through your digestive tract and can help prevent constipation. It can help debloat you,” she says.
And specifically for weight loss, there is scientific evidence to back up its benefits.
“Studies show drinking sufficient water will help you lose weight, as it can prevent you from overeating,” says Ehsani. “If you are dehydrated and eating a meal, you are more likely to mistake thirst for hunger and continue to eat, when in reality maybe you are just thirsty.”
She adds that studies have also found that those who drank water before meals ate less at meal times, as sufficient water intake was found to reduce appetites in older adults.
3. Health benefits of water
Drinking plenty of water each day will ensure you get enough water for essential body functions. Drinking water helps regulate body temperature and keep you cool when you’re in hot environments.
The Health and Medicine Division of the National Academies of Sciences, Engineering, and Medicine recommends that adult women consume about 91 ounces of water each day (2.7 liters or 11.5 cups) and that men get about 125 ounces (3.7 liters or 15.5 cups). That includes all sources of water, including the beverages you drink and the foods you eat.
Getting enough water every day is important for your health. Drinking water can prevent dehydration, a condition that can cause unclear thinking, result in mood change, cause your body to overheat, and lead to constipation and kidney stones. Water has no calories, so it can also help with managing body weight and reducing calorie intake when substituted for drinks with calories, such as sweet tea or regular soda.
Water helps your body:
Keep a normal temperature.
Lubricate and cushion joints.
Protect your spinal cord and other sensitive tissues.
Get rid of wastes through urination, perspiration, and bowel movements.
Your body needs more water when you are:
In hot climates.
More physically active.
Running a fever.
Having diarrhea or vomiting.
4. Tips to drink more water
Carry a water bottle with you and refill it throughout the day.
Freeze some freezer safe water bottles. Take one with you for ice-cold water all day long.
Choose water over sugary drinks.
Opt for water when eating out. You’ll save money and reduce calories.
Serve water during meals.
Add a wedge of lime or lemon to your water. This can help improve the taste.