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Health & Fit This is how much water you need to drink for weight loss

20:30  04 november  2019
20:30  04 november  2019 Source:   eatthis.com

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White says they'll need to drink even more water to stay properly hydrated and aid in weight loss . A simple math equation for this is to drink half of your There are other factors that could impact just how much water you should be drinking : Sweating more , being outside in the heat, taking certain

How much water do you need to drink . Getting enough water . Researchers are still unsure why drinking more water helps a person to lose weight , but many studies show some positive correlation between increased water consumption and weight loss .

Losing weight requires a consistent commitment to several lifestyle choices: Eat healthier, exercise more, get 6-8 hours of sleep a night, and drink lots of water. Not only will choosing water over caloric and sugary beverages—like these 105 Most Popular Sodas Ranked by How Toxic They Are—save you calories, but water is also essential for sharp brain function, keeping your organs working properly, and exercise recovery—to name a few important reasons.

Faucet filling water glass © Shutterstock Faucet filling water glass

But just hearing that you need to drink "lots" of water can be confusing. For some people, that could be the standard eight 8-ounce glasses, but others could need a lot more (or perhaps less). We tapped dietitian Jim White, RD, ACSM, and owner of Jim White Fitness and Nutrition Studios, to find out just exactly how much water you should be drinking to lose weight. And for more, be sure to check out 16 Ways You're Drinking Water Wrong.

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Many studies show that drinking more water may benefit weight loss and maintenance (3). This is mainly because you then drink water instead of other beverages, which are often high in calories How Much Water Should You Drink ? Many health authorities recommend drinking eight, 8-oz

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For the average person

Although everyone has different needs, White says sticking to the oft-recommended amount of eight 8-ounce glasses (64 ounces total) should suffice and can help boost weight loss for the average person or someone just looking to drop a few pounds.

It doesn't sound like an overwhelming number, but the challenge for most people is drinking enough water in the first place. According to a study by the CDC, 43 percent of adults drink less than four cups of water a day, with 7 percent reporting they don't drink any glasses of water—yikes! (It's probably because they're drinking these 50 Unhealthiest Drinks on the Planet instead.)

In general, you should let your thirst be your guide. If you're still thirsty after chugging 64 ounces throughout the day, make sure you adjust your intake accordingly. But if you're feeling quenched, be sure not to overdo it; drinking too much water could lead to hyponatremia, also known as water intoxication, where the sodium levels in the body become overly diluted and can lead to swelling in the brain, seizures, and coma. There's a reason this dangerous practice is one of the ways you're drinking Water Wrong.

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If you're working out a lot

If you're a big-time gym rat or endurance athlete, you'll need more water than the standard 64 ounces. After a serious sweat session, you could be depleting your body of proper hydration.

"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," White explains. "You can also weigh yourself before exercise and see how many pounds you lose. Drink 16 ounces afterward for every pound lost."

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If you're more overweight

For overweight or obese people, their water needs are different if they want to lose weight. White says they'll need to drink even more water to stay properly hydrated and aid in weight loss. A simple math equation for this is to drink half of your body weight in ounces of water. So if you weigh 180 pounds, you should aim for 90 ounces of water a day.

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If you want to know how much water you should drink for health, weight loss , and/or bodybuilding As you can see, though, we need to rely heavily on water and beverages to meet our body’s water needs . How Much Water Should You Drink to Lose Weight ? People love “easy” weight loss tips

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A study published in the Annals of Family Medicine found that people with higher BMIs were the least hydrated. The study suggested that water is an essential nutrient and may play as big of a role in weight loss as food and exercise. Virginia Tech researchers found that overweight adults who drank 16 ounces of water a half an hour before their meals lost three more pounds than those who didn't, and 9 pounds at the end of 12 weeks.

Replacing caloric and sugary beverages such as soda, fruit juice, and sweetened iced teas with water can also help boost weight loss, White says.

Final verdict: Shoot for 64 ounces of water

Although everyone has their own individual hydration needs, shooting for 64 ounces is a good place to start. Let your thirst be your guide; if you're still parched after 8 glasses, feel free to drink more (just don't go overboard).

Another indicator for if you've had enough water is the color of your urine: A pale yellow or almost clear color means you are properly hydrated. Anything darker than a pale yellow, and you need to drink more H2O.

"Remember the signs of dehydration: Thirst, dry mouth, headaches, and, in extreme cases, dizziness and feeling lethargic," White explains. "Just a 2 percent dehydration in the body can negatively impact athletic performance." If you realize you're dehydrated, make note of these 16 Foods and Drinks to Avoid When You're Dehydrated.

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But just how much water is ‘plenty?’ Losing weight requires a consistent commitment to several lifestyle choices: Eat healthier, exercise more White says they’ll need to drink even more water to stay properly hydrated and aid in weight loss . A simple math equation for this is to drink half of your

How to drink more water (Tips from a NF Coach) Can you lose fat by drinking lots of water ? ( Weight loss and water intake) This is also not true.[5] If you are feeling the signs of dehydration, consuming some water can

There are other factors that could impact just how much water you should be drinking: Sweating more, being outside in the heat, taking certain medications, or drinking alcohol. White recommends to drink one 8-ounce glass of water for every alcoholic beverage you consume, and get plenty of hydrating foods such as watermelon, cucumbers, and celery.

So grab a reusable, BPA-free water bottle, keep refilling it, and sip your way to proper hydration. And to lose weight faster, make sure you're not indulging in any of these 50 Worst Ways to Lose Weight.

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