According to the recommendations of the National Academy of Medicine (NAM) of the United States, to provide enough water for the body, each adult needs to consume 2,700 ml/day for women and 3,700 ml/day for men.
However, many adults, especially the elderly, do not drink enough water as recommended by NAM. Dehydration not only affects health but also reduces the effectiveness of the weight loss process.
Drinking enough water is essential to burn fat from food.
Here are some reasons why drinking water can help you lose weight, according to Medical News Today .
Reduced appetite
When you drink enough water, your stomach will send a signal to your brain that you are full, which helps you not to crave food. Many studies also show that drinking a glass of water can help reduce snacking.
In a 2014 study, 50 overweight women drank 500 ml of water 30 minutes before each meal in addition to their daily water intake. After 8 consecutive weeks, the participants lost body weight and body fat.
Burn calories
Drinking cold water can increase calorie burn because the body has to expend energy heating the water for digestion.
In a 2014 study, 12 people drank 500 ml of cold water. After 90 minutes, they burned 2-3% more calories than those who did not drink cold water.
Burn fat
The first step in the fat burning process is hydrolysis. This is when water molecules interact with fat to create glycerol and fatty acids that the body can use.
Drinking enough water is essential to burn fat from food, stored fat.
Improve exercise efficiency
One of the most effective ways to lose weight is to exercise. Staying hydrated will reduce your risk of cramps and fatigue during exercise.
Water also helps muscles, connective tissue and joints move properly. Drink water before, during and after exercise to avoid dehydration.
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