Water is a healthy beverage that can help you lose weight by suppressing your appetite and making you feel full so that you consume fewer calories. Drinking more water also helps you cut back on sugary drinks and salty foods that are high in calories.
Water can also aid in fat loss by increasing lipolysis, which is the breakdown of triglycerides and other fats. It also helps to keep your muscles and joints working properly.
1. Drinking Water Before Meals
Many people have heard that drinking water before a meal helps prevent bloating, but according to a viral Instagram post, it can also cause acid reflux and heartburn, trigger a surge in insulin levels, and increase the body’s fat storage capacity. While the claims in this post are likely untrue, there are several benefits to drinking water with meals.
Drinking a cup of water before eating can help you eat less, particularly if you replace a high-calorie beverage like soda or juice. This is because drinking water may fill up your stomach, which can lead to a feeling of fullness and reduce your appetite. Additionally, drinking water before a meal can help you eat slower and be more mindful of your portion sizes.
In a recent study, researchers found that middle aged and older adults consumed between 75 and 90 fewer calories per meal when they drank two cups of water just before they began eating. This was due to the water’s thermogenic effect, which warms up the body as it enters the digestive tract and burns calories in the process.
Furthermore, drinking water with a meal can help digestion by allowing food to move through the digestive tract smoothly and helps keep stools soft. In addition, adequate hydration can aid kidney function and help flush out harmful bacteria in the urinary tract.
2. Drinking Water After Meals
Drinking water after meals is healthy, because it optimizes digestion and improves hydration. It also helps you pause between bites, giving you a chance to check in with hunger and fullness signals before eating. This can help prevent overeating and may even lead to modest weight loss. Water also promotes the proper function of digestive enzymes and lubricates joints, which can alleviate constipation and bloating.
Some people believe that drinking water during or after a meal can hinder digestion, and cause bloating or leaking of undigested food into the system. This belief is based on misinformation about how the body digests food and works with liquids.
In reality, the digestive process begins in the mouth where food is mashed and softened both physically by chewing and chemically by saliva. Then, it moves to the stomach where water is secreted along with gastric acid and enzymes that break down and begin to digest food. After that, the food passes into the small intestine to be combined with bile acids and further broken down into absorbable nutrients. Any matter that has not been absorbed is moved to the large intestine for elimination.
Drinking water during or after a meal doesn’t change the digestive process or slow it down, but it can help you control your appetite. This is because drinking water fills the stomach and signals the brain that you are full. Water can also reduce cravings for high-calorie beverages like juice, soda, coffee and alcohol.
3. Drinking Water Before Bed
Drinking a glass of water before bed is a great way to hydrate and prepare for sleep. However, drinking too much water before bed can result in nocturia (waking up to use the bathroom at night), which can disrupt sleep and prevent a good night’s rest.
If you are prone to nocturia, then it is best to stop drinking water at least two hours before you go to sleep. In addition, it is important to drink water throughout the day, but avoid drinking fluids like juice or tea before bed. These fluids can interrupt digestion, which may cause bloating and gas pains.
The body loses a lot of fluids while we are asleep, especially if the weather is warm. That’s why it is important to drink enough water before going to bed.
According to experts, drinking water before bed can help us feel more rested. In addition, it can also help control our appetites. By filling up the stomach, water can curb hunger and help you eat less. However, if you want to lose weight, you should not drink too much water before bed. It is best to drink a glass of water after meals or workouts, instead of before them. In addition, it is best to drink water at regular intervals throughout the day rather than in big gulps before sleeping.
4. Drinking Water During Exercise
Drinking water is important during exercise because your body loses a lot of fluid through sweat during physical activity. Dehydration can slow down your workout and lead to muscle cramps, dizziness, and fatigue. Drinking the recommended amount of water before, during and after exercise can help prevent dehydration and give you the energy you need to complete your workouts.
Aim to drink about 17 to 20 ounces of water a few hours before your workout and then 8 ounces of water just before you start exercising. You should also be drinking 7 to 10 ounces of water every 15 to 20 minutes during your workout and then another 8 ounces within 30 minutes after your workout. Try investing in a water bottle with measurement markings to make it easier for you to keep track of how much water you are drinking during your workouts.
In addition to water, you should be drinking other beverages as well. If you are working out for more than an hour, a sports drink is a good option because it can replace some of the sodium and potassium that you are losing through sweat. A water-based sports beverage can be a great choice for shorter workouts, but you may need an electrolyte-based beverage for longer workouts. If you are experiencing symptoms of dehydration, such as bloating, dry mouth or thirst, stop drinking and allow your body to return to its normal state before exercising again.