Water is the foundation of life. It is involved in nearly every single bodily function, and we literally cannot live without it. But beyond keeping us alive, proper hydration has real health benefits, including aiding in weight loss. After all, hydration affects metabolism, satiety, and overall bodily function. In this article, we’ll explore how water can help you lose weight, and we’ll share seven hacks for staying hydrated when summer’s temperatures soar.
How Drinking Water Aids Weight Loss
On average, 60% of the human body is comprised of water! It plays a crucial role in your bodily functions. It assists in regulating body temperature, lubricating joints, aiding digestion, absorbing nutrients, eliminating toxins, and ensuring optimal cell functioning. When the body’s water content decreases, these crucial functions can be impaired and lead to fatigue, diminished cognition, and a slowdown in metabolism.
Water Is Essential to Metabolic Function
Water plays a pivotal role in metabolism. It serves as a transport medium for nutrients, aids in the conversion of food into energy, and helps eliminate waste products from the body. Studies have shown that even mild dehydration can slow down the body’s metabolic rate, reducing the rate at which it can burn calories.
Water Can Help Suppress Appetite
Sometimes, the body can confuse signals of thirst for hunger. When dehydrated, you might find yourself reaching for a snack, when what your body really needs is water. Keeping well-hydrated can help you correctly interpret your body’s signals and prevent overeating. Furthermore, drinking water 20-30 minutes before meals can help reduce the amount of food you eat, leading to a decrease in calorie intake.
Hydration Aids Digestion and Kidney Health
Proper hydration is crucial for digestion. It aids in the prevention of constipation and the efficient breakdown of food. Additionally, adequate water intake helps the kidneys do their job of expelling waste and toxins while retaining essential nutrients. This ability can be hindered when the body is dehydrated, leading to potential kidney damage and other health problems.
7 Summer Hydration Hacks for Weight Loss
As the temperature climbs in the summer, staying hydrated becomes even more essential. Increased heat and humidity can cause your body to sweat more, leading to quicker dehydration. Here are some strategies to ensure that you stay adequately hydrated during the hot summer months:
1. Carry a Water Bottle Everywhere
Grab a water bottle and take it with you wherever you go. Having a water source readily available increases the chances that you will drink throughout the day. There are plenty of reusable water bottle options that can keep your water cool even in high temperatures, promoting sustainability while ensuring your hydration.
2. Eat Hydrating Foods
Incorporate water-rich foods into your diet. Fruits like watermelon, oranges, and strawberries, and vegetables like cucumbers, lettuce, and zucchini have high water content. These foods can provide additional hydration and are a refreshing snack option during the summer. Plus, they come packed with beneficial vitamins and minerals, and they’re a great source of fiber.
3. Drink Before You Feel Thirsty
By the time you feel thirsty, your body might already be heading towards dehydration. Make it a point to sip on water throughout the day, even if you don’t feel thirsty. Regular hydration helps keep your body functioning optimally, especially in high temperatures.
4. Limit Alcohol, Caffein and Sugar in Your Beverages
While a cold beer, an iced coffee, or a sweetened iced tea might seem like a good idea in the summer heat, these beverages can contribute to dehydration. Alcohol and caffeine have diuretic properties, meaning they cause your body to eliminate more water. And while sugar can also contribute to dehydration, it’s important to keep in mind that sodas, fruit juices, and other sweetened beverages can also add a significant number of calories to your daily intake.
5. Hydrate Before, During, and After Physical Activity
Hot weather means more perspiration and, subsequently, the risk of dehydration during physical activity. Always drink water before you start, take sips throughout your activity, and rehydrate after you’ve finished. If you’re exerting yourself with intensity or for a long duration, consider a sports drink that can replace the electrolytes lost through sweating.
6. Choose Cold Water
There’s some evidence that colder water might help cool your body down and is absorbed more quickly by your body, helping to hydrate you more efficiently. In the heat of summer, opt for a cooler drink to stay refreshed and hydrated.
7. Monitor Your Hydration
Pay attention to signs of dehydration, including dry mouth, headache, and fatigue. The color of your urine is a good hydration barometer: a light, pale color indicates good hydration, while a dark yellow or amber color suggests you may be dehydrated.
Final Thoughts
Staying well hydrated is crucial, especially in the hot summer months. By using the simple strategies outlined above, you can stay adequately hydrated, bolster your weight loss efforts, and ensure your body functions at its best in the heat.
Stay cool and drink up!