Water delivers remarkable health benefits. Since most of the human body is water, adequate fluids are essential for optimal cell function. Beyond preventing dehydration, supporting circulation, maintaining muscle performance, and sharpening concentration, water may also assist with weight loss. How exactly can water help your diet?

How Water Assists With Weight Loss

Several studies point to the following benefits of water for people aiming to lose weight:

1. Helps you burn more calories

Healthline reports that drinking water can raise calorie burn. One study showed that people who drank water increased resting energy expenditure by about 24 to 30 percent. Another study found that children with obesity experienced a 25 percent rise in metabolic rate after consuming cold water. Researchers conclude that drinking water, especially when it is cold, prompts the body to use extra calories to warm the fluid to body temperature.

2. Helps regulate appetite

Many believe that water before meals can curb appetite. In a study of adults aged 60 and older, drinking water prior to meals for 12 consecutive weeks led to about 2 kilograms of additional weight loss. A similar trial in adults aged 55 and older with obesity found weight reductions of up to 44 percent greater than comparison groups.

In these studies, drinking water before eating can help lower your appetite, which lowered calorie intake and supported weight loss. 

3. Lowers overall calorie intake

Water contains no calories. Choosing water more often helps keep daily calories in check. Staying well hydrated can increase fullness and reduce cravings for sweet drinks such as iced coffee with milk and cream or other sugary beverages. If plain water becomes monotonous, consider fruit-infused water or a small serving of 100 percent fruit juice.

Tips for Losing Weight With Water

Water is a healthy choice and can complement a weight management plan. This does not mean you should rely on water alone or neglect nutrients from balanced meals. Drinking excessive amounts can cause overhydration and strain the kidneys. If you want to incorporate more water into your routine, consider these suggestions from Medical News Today:

• Adjust to your daily needs. Fluid needs vary by age and activity level. Even when focusing on water, drink in moderation. Have water when you feel hungry or before meals, and choose it over higher calorie beverages.
• Keep a balanced eating pattern. Increasing water does not replace nutritious food. Continue meeting your needs with meals that emphasize fiber and protein and limit excess fat.
• Increase gradually. Build the habit step by step. Add one or two glasses per day to your usual intake and drink them at consistent, helpful times.

Looking for information about nutrition, food and other diet tips? Click here!