Fat Loss By Drinking Water

How much water per day is required?

It is possible to achieve fat loss by drinking water. The question is, how much water per day is necessary in order to assist your weight loss efforts?

Everyone knows they should drink water to lose weight, but most people don't drink anywhere near enough water on a daily basis. Fat loss by drinking water is an easy principle that everyone should use.

After oxygen, water is the most important nutrient required by our body. Without water we could barely survive more than a few days, even though we can go without some nutrients for weeks or months at a time. This is because water is involved in so many metabolic processes that occur within our body cells and is a by-product of some of these processes as well.

Water is composed of two hydrogen and one oxygen atom (H2O). It is the most abundant substance on Earth and in the human body. Both the Earth and the human body are composed of approximately 70% water and water is a component of almost every cell in our body as well as the fluids that surround them.

How much water to drink?
In order to function at maximum efficiency, our body requires at least 1500-2000 mls of water per day. A number of factors affect our daily requirement of water, though. These include:

Exercise When exercising, our requirement for water increases due to an increase in the amount of fluid lost by our body through sweat.

Environment The environment in which we live also influences our water requirement. Living in hotter environments increases our bodily fluid losses and these must be replaced.

The opposite occurs in cooler environments, although air-conditioning and space heating in homes, workplaces or in aeroplanes can increase our need for water.

Diet If we consume a diet high in fruits, vegetables and sprouts our overall water intake will be greater than if we consume foods with low water contents. If you currently consume few fruits, vegetables and sprouts then you should definitely increase your water intake.

Special circumstances Under special circumstances our body has an increased requirement for water. These special circumstances may include conditions like diarrhoea, kidney disease or fever. Any situation where excessive fluid loss occurs through normal body elimination processes, an increase in our water intake is required.

Body size People with a larger frame have a greater water requirement. This is due to the greater amount of water in their body and therefore the greater loss of fluid due to the above factors.

When it comes to how much water per day is required, as a general guideline I recommend drinking 250mls of water per 10 kilograms of body weight per day.

Not only should we drink water to lose weight and achieve fat loss by drinking water, but it is essential if we want to maintain good health. Insufficient water intake causes dehydration of the body resulting in impaired functioning of the body’s cells and organs. Without water the following problems occur:

• The blood becomes thicker forcing the heart to work harder.

• The body cannot sweat efficiently resulting in an increase in core temperature.

• Blood volume decreases resulting in a slower passage of nutrients throughout the body.

• The kidneys can’t produce urine, which causes a build-up of toxins in the body (this leads to a number of problems).

• Cell building becomes impaired, including building muscle. In fact, a dehydrated muscle cell goes into a catabolic state, which means it starts to break down. This results in a reduction in metabolic rate.

• Energy production is impaired, including fat loss.

For the above reasons it is imperative that if you want to achieve fat loss by drinking water you must have a reasonable amount every day.

If you decide to achieve fat loss by drinking water then make sure that the water you consume on a daily basis is just that, water! Try to avoid drinking fruit juices or soft drinks because of the high amounts of sugar in them. The sugar causes an increase in blood glucose and therefore insulin production, which in turn, may lead to fat storage. Not only this, but the sugar also contributes to an increased calorie intake.

Many people make the comment, "but what about 100% natural fruit juice, isn’t it good for me?’ Whilst it may be good for you because it contains certain nutrients like vitamin C, it is still a concentrated source of sugar (because the fibre of the fruit has been removed). No matter whether it comes from natural sources or not, any concentrated source of sugar is still going to promote insulin release and in turn, increase fat storage.

Consuming diet drinks (soft drinks or cordials) should also be avoided because artificial sweeteners still stimulate insulin secretion, which causes fat loss by drinking water or water-based drinks to stop! Taste receptors in the mouth stimulate insulin secretion by the pancreas, which may contribute to fat storage and may also contribute to fluid retention in the body.

Perhaps add a slice of lemon to your water to improve the flavour if you aren't used to drinking it regularly. Ideally though, try to stick with plain old water (preferably filtered or bottled water); it is the best drink for losing weight and enhancing the health of your body.

If you work in an office and want to drink water to lose weight, keep a bottle of water on your desk at all times and sip it throughout the day. If you are on the road, invest in a fridge bag or a small esky. This will not only make it easier to transport your meals and water but it will also keep them cool.

Fat loss by drinking water is such an easy principle to incorporate into your lifestyle. Anyone can drink water to lose weight because it is something you already do. You just need to make sure you're drinking enough!

Remember, the guideline of how much water per day is necessary to promote fat loss and lose weight is: 250mls per 10kgs of body weight per day!

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