Does drinking plain water help with weight loss?

According to the recommendations of the National Academy of Medicine (NAM) of the United States, to provide sufficient 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 older adults, do not drink enough water as recommended by NAM. Dehydration not only affects health but also reduces the effectiveness of weight loss.

Drinking enough water is essential for burning fat from food.

Here are the reasons why drinking water can help with weight loss, according to Medical News Today .

Reduces appetite

When you drink enough water, your stomach sends signals to your brain that you feel full, which helps reduce cravings. Many studies have also shown that drinking a glass of water can help curb 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 excess body fat.

Burn calories

Drinking cold water can boost calorie burning because the body has to expend energy to heat the water for digestion.

In a 2014 study, 12 people drank 500 ml of cold water. The results showed that 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. During this process, water molecules interact with fat to produce glycerol and fatty acids that the body can use.

Drinking enough water is essential for burning fat from food and stored fat.

Improve the effectiveness of exercise.

One of the most effective ways to lose weight is through exercise. Staying hydrated reduces the risk of cramps and fatigue during workouts.

Water also helps muscles, connective tissues, and joints move correctly. Drink water before, during, and after exercise to prevent dehydration.

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