The human body is made up of about 50-75% water, and water is responsible for numerous body functions, including the regulation of body temperature, lubrication of joints, digestion, the transfer of oxygen and nutrients to the cells, metabolism, and the protection of minerals and nutrients.
A study published in the Journal of Clinical Endocrinology and Metabolism found that drinking 17 ounces of water increases metabolic rate by 30% in healthy men and women. Water improves heart health, boosts our cognitive abilities, prevents headaches, and keeps us more alert.
Also, a 12-week experiment done by researchers from the University of Birmingham in the United Kingdom, that involved 84 obese adults, showed that the consumption of water before meals led to accelerated weight loss.
If you are trying to lose extra body weight, water is the key, but you need to know the proper amount of water you need to consume, in order to assure our metabolism is operating at capacity while suppressing the desire to overeat.
Additionally, Adda Bjarnadottir, MS, reports:
“Drinking water increases the amount of calories you burn, which is known as resting energy expenditure. In adults, resting energy expenditure has been shown to increase by 24–30% within 10 minutes of drinking water. This lasts at least 60 minutes.
Supporting this, one study of overweight and obese children found a 25% increase in resting energy expenditure after drinking cold water.
A study of overweight women examined the effects of increasing water intake to over 1 liter (34 oz) per day. They found that over a 12-month period, this resulted in an extra 2 kg (4.4 lbs) of weight loss. Since these women didn’t make any lifestyle changes except to drink more water, these results are very impressive.”
According to Barry Popkin, Director of the Interdisciplinary Obesity Program at the University of North Carolina:
“Water consumption might spark the body to produce more heat, boosting metabolism and burning more calories. Or, drinking more water might simply make people less likely to drink a lot of high-calorie sugar-filled beverages.”
Now, here is a useful formula that will help you to calculate the optimal intake of water your body needs in order to start losing weight:
-- Get your weight
The water intake will increase depending on your body weight, so try to get an accurate reading. In case the numbers on the scale are decimal, round down if it is a .4 or lower; round up if it is a .5 or higher.
-- Divide your weight in half
Round up if you get a decimal number. The resulting is the required water intake in ounces.
(Example: 201 pounds/ 2= 100.5, which is 101 ounces.)
-- Determine activity level
The water intake is also affected by the levels of physical activity. Our body expels water through sweat while performing strenuous exercise, so remember to compensate for it. You should add 16 ounces of water for every half an hour of exercise.
-- Calculate water intake
Now, just add the derived numbers.
(Example: 101 ounces + 16 ounces = 117 ounces (or about 10 12-ounce glasses of water)
Now, here is the amount of water your body needs in order to lose weight:
Weight Intake # of 12-ounce servings
80 lbs. 40 oz. 3
90 lbs. 45 oz. 4
100 lbs. 50 oz. 4
110 lbs. 55 oz. 5
120 lbs. 60 oz. 5
130 lbs. 65 lbs. 5-6
140 lbs. 70 oz. 6
150 lbs. 75 oz. 6
160 lbs. 80 oz. 7
170 lbs. 85 oz. 7
180 lbs. 90 oz. 8
190 lbs. 95 oz. 8
200 lbs. 100 oz. 8-9
210 lbs. 105 oz. 9
220 lbs. 110 oz. 9
230 lbs. 115 oz. 10
240 lbs. 120 oz. 10
250 lbs. 125 oz. 10-11
In order to increase your water intake, try drinking two 8 ounce cups of water before every meal. This adds up to 48 ounces. Also, drink a 16-ounce glass of water as soon as you get up in the morning, and another one before going to bed.
It would be useful to carry a water bottle with you all the time, and you will be able to hydrate the body whenever you feel thirsty.
Remember, numerous health issues stem from chronic dehydration, so you need to get enough water daily. This will also help you lose weight, and improve health in various other ways. Therefore, increase your water consumption as the first step of your weight loss journey.