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Water is the only drink recommended for people who want to get rid of unnecessary kilograms. But not only because it does not contain calories. Drinking a certain amount of water can also effectively support weight loss and maintain weight. How? We explain.
We all know that we need water for life. In the human body, water surrounds and fills all cells, and has a number of important functions - regulates body temperature, participates in the transport of nutrients, hormones and enzymes, ensures the proper functioning of the electrolyte balance, enables digestion and absorption of food. It does not provide energy, but thanks to it it is possible to turn food into energy.
It is thanks to water that metabolism is also possible, thanks to which our life processes are supported, as well as the removal of unnecessary metabolic products from the body.
How drinking water can help you lose weight?
Drinking cold water increases the amount of calories burned (so-called resting energy consumption).Research has shown that in 10 minutes we spend drinking half a liter of water, resting energy expenditure increases by up to 30 percent. and reaches its maximum after 30 minutes. During this time, you can lose about 100 kJ, i.e. about 24 kcal - the energy is spent by the body heating the water to body temperature, i.e. about 37 degrees C. The researchers calculated that drinking 2 liters of cold water a day would increase energy expenditure by about 400 kJ (approx. 100 kcal).
Drinking water before a meal helps to reduce appetite and portion size.That's true - but only for middle-aged and elderly people, research has confirmed the effectiveness of this method in this age group. Drinking water before each meal has been shown to increase your weight loss by 2 kg over 12 weeks. Another study found that overweight and obese middle-aged people who drank water before each meal lost weight by as much as 44 percent. more than those who didn't drink water.
Drinking water helps to reduce the amount of calories consumed daily.Water does not provide calories, so drinking it instead of other drinks significantly reduces their amount - research has shown that this way you can consume on average about9 percent less calories per day. Yet another study found that drinking water before breakfast was 13 percent. reduced the amount of calories consumed during the meal.
How much water should you drink per day?
Many people believe that you should drink two liters of water a day. However, this is not true - the need for water is individual and depends primarily on weight, but also age, lifestyle and diet are important. It is assumed that an adult needs approx. 35 ml of water for every kilogram of body weight.
This means that a person weighing 74 kg should drink 2590 ml of water a day. Physically active people may need more water. It is worth remembering that we provide the body with water not only by drinking, but also with meals - by eating soup, drinking milk, or eating vegetables or fruit.
It is not recommended to drink more fluids than the actual body needs due to the fact that water can be overdosed - this phenomenon is referred to as "hypotonic overhydration".
