Health Tips - This is exactly how much water you need to drink every day to ensure maximum weight loss - Guide for Healthy Tips

Guide for Healthy Tips - Guide for Healthy Tips

This is exactly how much water you need to drink every day to ensure maximum weight loss - Guide for Healthy Tips

2017/04/03


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Water does not receive the same media attention as green tea, antioxidants and the latest fad diets. Nevertheless, it plays a much more important role in our daily lives and our bodies. Our bodies consist of about 60% water, and each system depends on it. Water is important for healthy skin, hair and nails, as well as for monitoring body temperature, heart rate and blood pressure.


Losing excess weight can be very difficult, but fortunately, switching to an old good H2O can help you achieve your weight loss goals. Drinking water during the day restrain appetite, helping you eat less and additionally helping in efforts to reduce weight. But getting enough water not only helps you to regulate how much you eat, but also helps you digest it correctly. To be clear, you can not rely solely on water, since you still need to eat healthy and fit into regular exercise.

Water is an integral part of any health, diet and exercise, not to mention life in general, as it helps every aspect of the body function. Water is a huge component of muscles and is important for energy production, so if you want to make the most of your workout, make sure that you are always well hydrated. There is no single approach to water consumption in a single approach, but I can provide you with really excellent recommendations that will help you evaluate what you need.


Calculating how much water you need

A great way to calculate how much water you should drink per day is to take your weight and divide by 2. This will give you the amount of liquid ounces that you should drink. So if you weigh 140 pounds, divide it by 2, and that’s 70. So you’ll need to drink 70 ounces of water a day.



Exercise and water consumption

If you are engaged in any activity that makes you sweat, you need to drink extra water to compensate for the loss of fluid. Drink 12 ounces of water two hours before the workout and 12 more ounces 30 minutes before the start of the workout. While you are exercising, you should drink 4 to 8 ounces every 15 minutes. You must consume an additional 12 ounces within 30 minutes after finishing the workout. During intense exercises involving significant sweating, for example during a marathon, you may need a sports drink or coconut water, rather than plain water, to replace the loss of sodium in the sweat.


Environment and water consumption

In hot or humid weather, you need to drink extra water to lower body temperature and replace what you lose through sweating. You also need extra water in cold weather, if you sweat, wearing insulated clothing. Heated air in the room can cause a loss of moisture on the skin, increasing the required daily fluid intake. In addition, a height of more than 2500 meters can affect the amount of water your body needs. Large heights can trigger an increase in urination and faster breathing, which use more fluid reserves.


Drinking water for weight loss

Drinking plenty of water can help you lose weight and / or maintain a healthy weight. According to nutrition expert Dr. Melina Jampolis, staying hydrated helps maintain your metabolism at an optimal level. It can also help your body accurately distinguish between hunger and thirst, which are two separate signals to which the brain reacts in a similar way. If you drink water before meals and at meals, you can satisfy your body’s need for hydration and eat less calories as a side effect.

According to two studies, drinking 500 ml (17 ounces) of water can temporarily increase the metabolism by 24-30%.

The top line below shows how 500 ml of water increased the metabolism (EE – Energy Expenditure). You can see how the effect is reduced to 90 minutes.

According to researchers, consuming 2 liters (68 ounces) per day can increase energy consumption by about 96 calories per day. It is best to drink cold water for this purpose, because then the body will need to expend energy (calories) to heat water to body temperature.


The best time for drinking water

It’s not just how much water you drink every day, but also when you drink it, which can be very useful. Before you sit down at the table, drink a couple glasses of water. Filling your stomach with two 8-ounce glasses of water about 20-30 minutes before eating, you feel completely full. Since you will feel a little less hungry, you will dial, consuming about 75 – 90 calories less at this meeting. Do this three times a day (breakfast, lunch and dinner), and you will cut 225 to 270 calories from your daily diet.

Drinking water about half an hour before meals can also reduce the number of calories that people eventually consume, especially in the elderly. One study showed that diets that drank 500 ml of water before meals lost 44% more weight for 12 weeks, compared to those who did not.

In general, it seems that drinking enough water (especially before eating) can have a significant weight loss, especially when combined with a healthy diet.


What else counts on water intake?

There are many hidden sources of water that you can add to your diet. Certain beverages, as well as moisture content in products, are also taken into account with daily water consumption. Fruit is an excellent source of water. Watermelon is 90% water, so it ranks first in the list, but some other items that work well – oranges, grapefruit and melons, such as melon and bluegrass, are also strong rivals.

Vegetables, although not as rich in water as fruits, can also become a source of water rich in nutrients. Stick with celery, cucumbers, tomatoes, green pepper and lettuce Romaine. Coffee and tea are also included in your count. Many people used to believe that they are dehydrated, but this myth was debunked. Diuretic effect does not compensate for hydration. If you do not like the taste of plain water, add a little lemon. Or try sparkling water with raspberries, strawberries, pomegranate juice or just add a sprig of mint.

Alcohol is a huge dehydrator, so you should try to limit consumption, but if you are going to raise a glass, try at least a one to one ratio with water.




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