Factors That Hinder Weight Loss

Water Consumption and Its Effect on Weight

How important water consumption is is now known by everyone, but let’s still examine it together.

A very large part of our body (an average of 70%) consists of water. Although it varies depending on factors such as gender and age, we can say an average of 70%. It has many duties in our body, such as transporting nutrients and waste, regulating our body temperature, and expelling toxins.

Daily required amount to drink

According to the European Food Safety Authority (EFSA), women need to consume 2 liters of water daily, and men 2.5 liters of water daily. Of course, these recommendations should be replaced with amounts appropriate for water losses occurring under conditions of temperature and physical exercise. For example, pregnant women need to increase their water intake by up to 300 ml daily, and breastfeeding mothers by up to 700 ml. An individual who has undergone stomach surgery should drink at least 1.5 liters of water. In the first days of the surgery, it is 30 ml per hour, and they should increase this day by day.

So, are you consuming enough water?

The easiest way we can understand this is urine color. If our urine color is dark, this indicates inadequate water consumption. Our goal is for our urine color to be a very light yellow. Apart from this, of course, is the feeling of thirst. Other signs are headache, weakness, and constipation.

Its effect on weight

If we look at the relationship between water consumption and obesity; it is suggested that the increasing prevalence of obesity may be linked to the shift from water consumption to sugary drinks such as soft drinks and fruit juices. Although the causal relationship is still debatable, it has been suggested, with the most consistent evidence especially in children, that sugar-containing beverages are a dietary risk factor for obesity. Increasing water consumption instead of sugary drinks can prevent obesity. In some studies; it has been shown that drinking water instead of drinking sugar-containing beverages in adults reduces total energy intake along with the subsequent meal. Other short-term effects of water consumption include increased satiety, decreased feeling of hunger, and a slightly increased energy expenditure as a result of the suggested water-induced thermogenic effect. A study conducted in children showed that promoting drinking water in schools reduced the risk of being overweight.

In another study, it was determined that in individuals dieting to lose or maintain weight, increased water consumption has a body weight-reducing effect. Epidemiological data show that energy intake among water drinkers is on average 9% lower than those who do not drink water. Water consumed before or with a meal reduces the feeling of hunger and increases satiety in non-obese adults. But of course, if we are an individual who has had stomach surgery, we should not take fluids with meals. Water consumption before meals reduces the calories taken (an average of 75-90 kcal) in middle-aged and older overweight/obese adults. In a longer-term study, drinking 1 L or more of water a day for 12 months increased weight loss by an average of 2 kg compared to drinking less water.

You know that constipation is a condition that hinders weight loss. Could you be getting constipated because you do not have adequate water consumption? Absolutely! Drinking water is essential for a healthy body and a fast metabolism. If you cannot drink water or forget to drink it, you can add foods such as mint, fresh ginger, cinnamon bark, lemon, cucumber, or fruits to your water. You can add an alarm to your phone or always keep a bottle with you.