How much water should you drink a day to lose weight? Calculating the amount and interval

Everyone knows that water is an important regulator in the human body. It is a key component in the metabolic process, which helps to eliminate unnecessary products from the intestines. That is why it is so important to monitor drinking regimen, which many people do not do or forget.

Meanwhile, without an adjusted water balance, it is impossible to achieve high performance in sports and even more so to build a competent scheme of weight loss. Dieting is stressful for the body, and fluid intake should be given high priority.

Nutriciologist, member of the National Society of Nutritionists and Dietitians.

Water plays a key role in keeping the body healthy. It is involved in many processes such as regulating body temperature, eliminating waste and toxins, lubricating joints, improving digestion and more. When dieting, water is especially important because it helps speed up metabolism, which helps with weight loss. Drinking plenty of water lessens the feeling of hunger and suppresses appetite. This way you will cope with overeating and are more likely to reduce the number of calories you consume.

It is recommended to drink at least 1.5 liters of water per day, following the rule of thirty ml of liquid for each kg of ideal weight (middle of the normal body weight range). For example, if you weigh 60 kg, you should drink: 30 ml x 60 kg = 1800 ml or 1.8 liters per day.

The Devine formula is one of the best known formulas for determining ideal weight. It looks like this:

• ideal weight for women = 45.5 + 2.3 * (0.394 * height – 60);
• ideal weight for men = 50 + 2.3 * (0.394 * height – 60).

However, it should be borne in mind that the calculation of indicators is based on average values and does not take into account the individual characteristics of each person. Therefore, it is recommended to use this formula only as a reference point, not the only indicator of optimal weight.

It is also better to drink water 30 minutes before eating, so as not to create a load on the stomach. You should not be fond of drinking water during a meal, especially if the food contains a lot of fat and protein, as it can slow down digestion.

Is it possible to replace the use of water with other drinks?

You can often hear the opinion that it is not necessary to drink only pure water. It is enough to drink food with juices, tea, coffee or milk. In fact, the statement is incorrect and can even lead to unnecessary consequences and stomach problems. The consumption of clear liquids should remain in the diet on a par with, for example, tea or compote.

Juices, morsels and other drinks containing water can be beneficial and additionally provide the body with the necessary fluid. However, it should be taken into account that many of them contain sugar and other additives, which can be harmful to health if consumed in large quantities. This can counteract the weight loss process.

Therefore, it is important to consume juices and morsels wisely and in combination with other foods that provide the body with the necessary nutrients. The consumption of pure water should remain the foundation of the diet.

How to calculate the amount of water intake when dieting?

To find out how much you need to drink during weight loss, you can use special online calculators. There are a large number of such systems on Internet resources. You will remain to choose the most convenient option.

But do not forget to take into account your individual indicators. The total amount of liquid consumed during the day depends on many factors, such as weight, age, gender, level of physical activity. Therefore, the best solution is still a calculation made in conjunction with a specialist.

As for the intervals between fluid intakes, you can be guided by the rule of drinking water 30 minutes before meals and 1.5-2 hours after.

It is also recommended to drink water when you want to, especially in cases of thirst, loss of fluid during physical activity or at high ambient temperatures. Drinking enough water helps to avoid dehydration and keep the skin in good condition during weight loss.

Drinking patterns when dieting

Although drinking patterns should be calculated individually, you can take as a basis one of the ways from the nutritionist.

Lift: in the morning, after wakingup, consume 400 ml of water to hydrate and keep the body hydrated.

Breakfast: protein portion (100-150 g), carbohydrate portion (100 g), fat portion (20 g), beverage (150 ml) – coffee or strong tea, in addition to the volume of water.

Lunch: drink 400 ml of water again, protein part will be 100-150 g, carbohydrate part – dark cereal (80 g), salad (120 g), fat part (10 g).

Afternoon snack: 400 ml of pure water, protein part is about 100-150 g, carbohydrate part is 100 g, fat part is 20 g, drink (150 ml) – coffee or strong tea, in addition to the volume of water.

Dinner: do not forget to drink 400 ml of water in the evening, protein part – 100-150 g, carbohydrate part – dark cereal (80 g), salad – 120 g, the fat part will be only 10 g).

This diet, which includes all the necessary groups of nutrients and observes the water balance, contributes to gradual weight loss without compromising health. It is based on the principles of healthy eating and takes into account the needs of the body.

Is there a difference between drinking hot and cold water?

Yes, there are indeed differences. Cool liquid can be useful when it is necessary to cool down the body, but when dieting it is better to use warm liquid.

health-coach, biohacking coach.

As my observations have shown, you can drink more hot water than cold. Moreover, our body uses additional energy to warm cold water. And in the period of dieting, the energy level is just decreasing. Therefore, during weight loss, I recommend drinking warm water at a temperature that is comfortable for you. This way you can reduce your stress levels and get a good night’s sleep.

What about sports and water balance?

As a rule, when we go on a diet, we actively involve in this process sports training, which already requires careful observance of water regime. Therefore, it is necessary to strictly monitor how much and how often you drink.

Fitness trainer of FitStars online home workout platform

We all know that water is a vital, simply necessary resource for our body, especially during sports activities. All internal processes take place with its participation, including weight loss. Our body uses water even during sleep. That is why I recommend drinking a glass of warm water immediately after waking up. But do not hurry, do it in small sips. Water will start metabolic processes and help your breakfast to digest better.

During the day it is also good to drink water, there are no restrictions. For a change, add mint or lemon. If you drink tea or coffee, add the same amount of clear liquid. Half an hour before lunch and an hour after it, I also recommend drinking a glass of water. But in the evening, reduce the amount of liquid consumed.

Do not confuse thirst with hunger and do not drive yourself to dehydration. Especially in training. During exercises you should always drink, and it is better to do it every 10-15 minutes 100-150 ml, if you are going to work intensively. If the load is not strong, you can reduce water consumption to 80-100 ml.

But just before the start of activity to drink water is definitely not necessary. It is better to do it an hour and a half before the start of activity (300-350 ml of water). After training, drink water too, but as much as your body wants.

Sufficient amount of fluid in the body helps to reduce possible muscle cramps, saturates energy and relieves fatigue. And remember, the less we drink, the more swelling.

Maintaining a water balance is essential for the full functioning of the body. Without sufficient hydration, it will not be possible to lose weight and keep the positive results from the diet. But not only water is the key when you want to lose pounds. It is necessary to connect training, change the diet, adjust the sleep schedule.