Weight Loss: How much water you should drink to lose those extra kilos?

We all know that water is an easily available, zero calorie and cheapest elixir as there are innumerable benefits of water. Unfortunately, even knowing the same, many of us drink less of the amount of water than required. The minimum daily requirement of water is around 3.7 liters for men and around 2.7 liters for women and this includes intake of water we have via beverages and food. So, people who want to lose weight should drink around this recommended amount of water and if you still feel thirsty then feel free to drink more but not overboard as drinking too much water can lead to another issue called hyponatremia aka water intoxication. Another vital indicator of not drinking enough water is by gauging the colour of your urine.

If the urine's colour is darker than pale yellow then you need more water. Dietitian Jim White, RD, ACSM and owner of Jim White Fitness and Nutrition Studios “Remember the signs of dehydration: Thirst, dry mouth, headaches and in extreme cases dizziness and feeling lethargic”. 

But again how much water you need personally varies. For example, those who go to the gym break into sweat more and they need to hydrate more to cover the loss. Jim said,"The American College of Sports Medicine recommends to drink 16 ounces of extra water before you exercise and to sip on 4-8 ounces during exercise, and another 16 ounces after exercise."

The same is the case for athletes as well. Also, when we are in a hotter environment, we need more water than the above-recommended one. Those who eat water-rich foods and drinks not necessarily required to drink more. Also, if you are overweight, for example, if you weigh around 180 pounds then you should go for 90 ounces of water a day.

Why water for weight loss?

Weight watchers must know the importance of drinking water as the same flushes outs toxins, helps to fuel our bodies while workout and improves metabolism as well. Also, drinking adequate amounts of water before meals helps to feel full sooner and prevents the same from overeating.

How to keep yourself hydrated?

Keep a bottle of water with you always and also make sure to keep a tally as well of the intake. If drinking 2-3 liters of water is challenging for you, then you can go for water-rich fruits and veggies in your diet. Many times, we confuse hunger with thirst. People get confused and end up eating more. So, when you feel hungry even when it is not a mealtime then try and drink a glass of water before you order any snack.

Bottom line as mentioned, water is indeed a vital component of a weight loss journey. But apart from it, one has to also focus on healthier eating, exercise and 6-8 hours of sleep among others for the desired results.