How Much Water Should Drink to Lose Weight

Several studies have indicated that there are many benefits of drinking water and weight loss is one of them. A 2011 study published in the journal Obesity suggested that drinking water along with a hypocaloric diet (also called a low-calorie diet) can help reduce weight and reduce the rate of obesity. Can be especially in the elderly for whom weight loss is very difficult.

In this study, 2 groups of people were tested for 12 weeks. One group was given a low-calorie diet plus their water intake was increased, and the other group was given only a low-calorie diet. During this, the researchers found that the group that consumed more water lost more weight than the group that drank less water.

Another study, published in the International Journal of Obesity in 2017, reported that participants who replaced diet drinks and other beverages with only plain water for 12 months not only helped manage their weight but also reduced stomach pain. It became easy to reduce the fat present around. Also, their insulin sensitivity improved and cholesterol levels also decreased. This suggests that drinking more water not only helps in burning fat but also helps in regulating the factors that work to increase belly fat.

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While consuming more water helps with weight loss and most dieticians and nutritionists suggest drinking water as a weight-loss tool, what is the clear relation between hydration and weight status? has not yet been fully understood.

Some studies suggest that even mild dehydration can cause headaches, poor digestion, constipation, lethargy, muscle cramps, dry skin, and swollen joints. All these problems can affect the body in such a way that it leads to weight gain.

Since water is essential for all body functions, its deficiency or insufficient intake can lead to many health-related problems, including weight gain.

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It has been known for a long time that water helps in weight loss. For example, 30 to 59% of American adults drink more water to lose weight. In addition, many such studies suggest that water helps in weight loss and weight maintenance. So let's know how water helps in reducing weight -

It is generally said that one should drink 2 liters of water daily. But according to research, for some people, this number can also be 5 liters per day. It depends on your fitness level, body type, size, diet, and sleep.

If you're trying to lose weight, you should be getting some exercise (even if it's just going for a morning walk). Therefore, after exercise and before exercise, take good care that the amount of water in your body remains equal. If the amount of water in your body is not sufficient after exercise, then you may have to face problems like headaches and dizziness. You must drink water even during workouts.

Apart from this, also keep in mind that taking juice, coffee, and tea also increases the amount of water in the body. Even eating fruits and vegetables like cucumber, tomato, peach, and watermelon also increases the amount of water in the body.

Formula to calculate the amount of water to lose weight -

• Drink water according to your weight. Different people require different amounts of water.
• Weight (in kg) × 2.2/ 50 = Water requirement (in liters) in a day.
• If you exercise, you will need to drink more water than the amount of water calculated. Add 0.35 liters of water to that number for every half hour of exercise.
• For example, if your weight is 100 kg, and you exercise for an hour a day, you should drink 5.1 liters (100 x 2.2 / 50 + 0.7) of water a day.

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Keep these things in mind -

• Drink water even when you are not thirsty. But when you feel thirsty, it means that the message has reached your brain that you need water. So keep drinking small amounts of water throughout the day. For this, you can also set a reminder on your mobile.
• If you are working out, then you need more water. Keep in mind that do not drink too much water during the workout, rather drink a sip of water to moisten the throat.
• If you do not like drinking plain water, then lemon, mint, or citrus fruits can be added to the water for taste.

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Water is necessary for life. Therefore, drinking water is essential for proper and long-lasting weight loss. It has been observed in research that increasing the amount of water consumed not only improves muscles but also improves the immune system. Along with this, metabolic processes like lipolysis are also better, which helps in burning fat quickly. When all these benefits of water are combined, you get the best way to lose weight.

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