Surely you have heard more than once: Drink lots of water and lose weight? Does water help in weight loss? How much should we drink it?
Water (H2O, hydrogen oxide) is an essential ingredient for human life. While we can survive a few weeks without food, in the case of water shortage, death can occur only after a few days. (Death occurs when its loss amounts to 20%). Water makes up about 60 – 70% of human body weight. Its amount varies and depends on sex, age, and fat content. The more fat, the less water. The highest percentage of hydrogen oxide in the system is found in children and adolescents, in turn in smaller women, the elderly and obese.
The role of water in the human body
is a solvent for many important chemical compounds,
regulates body temperature,
participates in digestion,
enables transport of nutrients,
removes metabolic waste products, cleanses the body of toxins,
allows mobility of joints.
Water and slimming
During the slimming treatment there may be a significant decrease in body weight caused by water loss. This is the result of a poorly planned weight loss process, and the success in the form of losing kilograms is only apparent. We should not care about the loss of body weight only on fat loss. A condition for this is proper hydration of the body, because all biochemical reactions occurring in the human body require the presence of water. Dehydrated body hardly burns body fat. Drinking H2O alone does not cause weight loss, but it favors it.
Water functions helpful in weight loss:
• it is not caloric,
• reduces appetite, suppresses hunger,
• accelerates / affects metabolic processes,
• fat tissue in its presence burns faster,
• drinking water before a meal means less eaten calories, it fills the stomach causing appetite suppression. We feel full, but does it make sense? In the end, we dilute digestive juices in this way, hindering the absorption of food – nutrients that are necessary for the proper functioning of the body. OUR AIM TO BE HEALTHY SLIMMING, keep it in mind all the time,
• drinking a lot of H2O increases thermogenesis, potentially having a real effect on fat loss.
Consequences of deficencies and excess of water
⇒ makes it difficult to discharge heat and transport fatty acids to mitochondria
⇒ reduces exercise capacity,
⇒ without the right amount of water, we load the liver and kidneys, which participate in the excretion of fatty acid metabolism products,
⇒ causes electrolyte disturbances, changes in blood pressure.
Excess water can not be stored, so we should drink it often in small quantities. Excess causes the load on the kidneys, heart work, and sleep problems caused by frequent use of the toilet.
At the beginning, a few words about the water balance of an adult.
H2O Delivered to the organism =
→ 1500 cm3 with drinks,
→ food 1000 cm3,
→ metabolic water 300 cm3 (formed as a result of changes taking place in the body – during combustion processes, most during the oxidation of fat, then carbohydrates and at the end of the protein)
H2O Expelled from the system =
→ 1500 cm3 with urine,
→ sweat (on the skin) 600 cm3,
→ lungs (exhaled air) 550 cm3,
→ 150 cm3 feces.
As you can see, the supply of water during the day was 2,800 cm3, which is equal to the amount of water expelled. The given values are averages and may deviate from your individual balance sheet.
The demand for water depends on climatic conditions, age, state of health, weight, composition of diet, and physical activity. Various formulas for calculating it were adopted.
1.5 ml of water per 1 kcal of energy expended
Adults who are physically active:
1 ml of water per 1 kcal
Healthy elderly people:
30 – 35 ml for 1 kilogram of body weight or 1 – 1.5 ml for 1 kcal
Other people (with a body weight not exceeding 70 kg):
30 ml of water per kilogram of m.c.
In conclusion, I assume that the average person should consume from 2 to 3 liters of fluids during the day, including water contained in food (soups, vegetables, fruits, desserts, etc.). It is recommended to drink non-carbonated water containing 5-10 mg of sodium in 1 liter. You should drink when you do not feel thirsty, for thirst is the first sign of dehydration.
Does drinking water help in weight loss?
Both excessive water supply and insufficient intake negatively affects the human body, leading to serious health consequences. Water is only one small element deciding about the success of slimming treatments. Drinking it according to the body’s needs and recommended norms facilitates fat loss through, among others, influence on metabolic processes, inhibition of hunger. A properly hydrated body better tolerates physical effort, which is very important in order to lose unwanted pounds and achieve a dream figure. H2O intake should be adjusted to weather conditions, age, sex, weight, physical activity, health status, diet composition and other factors.