Dr. Lara talks about why it’s so important to drink water to lose weight and shares tips to help you stay hydrated throughout the day.
Water is an essential requirement for the body. It keeps us hydrated, flushes toxins, lubricates joints, and contributes to healthy energy levels.
Water also plays an essential role in weight loss. Even a small amount of dehydration (too little water) can have a negative effect on metabolism and block weight loss. Normally, the body stores large amounts of water in carbohydrates. Since carbohydrate intake is greatly reduced during weight loss, large amounts of fluid are necessary to compensate.
How Often Should I Drink Water to Lose Weight?
Each person’s hydration needs are different and change based on many factors, including exercise, weather, and food intake. In general, I recommend that patients in my weight loss program drink 128 oz of liquid throughout each day. Water should be at least 64 oz of the total. The other 64 oz can be water or other fluids.
In general, I recommend that patients in my weight loss program drink 128 oz of liquid throughout each day. Water should be at least 64 oz of the total. The other 64 oz can be water or other fluids.
It is especially important to stay hydrated during exercise because you lose water through sweat. The more intensely you work out, the more adequate hydration is important.
One quick way to know if you are maintaining adequate hydration is to monitor your urine color. If you are drinking enough water, your urine will be clear, not yellow.
If you are drinking enough water, your urine will be clear, not yellow.
Other Healthy Hydration Tips:
Use a Refillable Water Bottle
I recommend that my patients purchase a refillable glass bottle to drink from throughout the day and avoid drinking from plastic bottles. Plastic bottles are typically made from BPA (Bisphenol A), which often gets transferred into the water. A 2017 University of Iowa study(1) found that obese people tend to have higher levels of BPA. BPA is linked to the disruption of hormone and insulin production. So please, avoid plastic packaging whenever possible, and always look for food and beverages in BPA-free packaging.
Drink Low Net Carb Beverages
Drink beverages low in net carbs and rid of any additives like artificial sweaters (high fructose corn syrup, sucralose, and aspartame). Highly caffeinated beverages and alcohol are diuretics, should be limited due to potential side effects.
Enjoy Infused Water
Finally, a tip that I share with my patients is to infuse water with fruits, vegetables, and herbs. It can make it easier and more palatable to drink large amounts of water and stay hydrated. For example; lemon, cucumber, mint, rosemary, and other natural ingredients are ideal for infusing into water. Add what you like to a pitcher of water and let it sit for a few hours and you'll have infused water to enjoy.