Weight loss requires a consistent commitment to multiple lifestyle choices: eating healthy, exercising more, sleeping 6-8 hours a night, and drinking plenty of water. To cite a few important reasons, this is not only to choose water instead of calories and sugar-sweetened beverages, which can save you calories, but water is also essential for the rapid function of the brain, keeping the organs working properly and recovering from exercise. Moreover, if you need detox water, it can help promote metabolism and remove toxins.
However, just hearing that you need to drink “a lot” of water can cause confusion. For some people, this may be the standard 8 oz. 8 oz glasses, but others may need more (or less). We asked nutritionist Jim White, RD, ACSM and Jim White fitness and nutrition studio owners to find out how much water you should drink to lose weight. And when you make some changes, be sure to try all of the 21
For ordinary people:
Although everyone has different needs, White said that sticking to the often recommended 8 cups of 8-ounce glasses (64 ounces in total) is sufficient and can help ordinary people or people who want to lose weight lose weight.
This number may not sound huge, but for most people, the challenge is to drink enough water first.According to a study by the Centers for Disease Control and Prevention (CDC), 43% of adults drink less than four glasses of water a day, and 7% of them say they do not drink water any Glass of water-great!
Generally, you should let your thirst be your guide. If you are still thirsty after consuming 64 ounces throughout the day, make sure to adjust your intake accordingly. However, if you feel frustrated, make sure not to overuse it. Drinking too much water can lead to hyponatremia, also known as water intoxication. Too much sodium in the body can cause brain swelling, seizures and coma. This dangerous practice is a wrong way for you to drink water, and there is a reason.
If you are doing a lot of work:
If you are a rat or endurance athlete in a large gym, you need more water than the standard 64 ounces. After severe sweat loss, you may be consuming the right amount of water.
White explained: “The American College of Sports Medicine recommends drinking 16 ounces of water before exercise, 4-8 ounces during exercise, and 16 ounces after exercise.” “You can also weigh yourself before exercise to see how much you lose. How many pounds. After that, for every pound you lose, drink 16 ounces.”
related: Your anti-inflammatory diet guide can heal the gut, slow down signs of aging and help you lose weight.
If you are overweight:
People who are overweight or obese have different water needs. White said they need to drink more water to stay properly hydrated and help lose weight. A simple mathematical equation is to drink half an ounce of water. Therefore, if you weigh 180 pounds, you should drink 90 ounces of water every day.
A study was published in Family Medicine Yearbook It was found that people with higher BMI had the least water. This study shows that water is an essential nutrient, and its role in weight loss is as important as food and exercise. Researchers at Virginia Tech found that overweight adults who drank 16 ounces of water half an hour before a meal lost three pounds compared to non-eating adults, and lost 9 pounds at the end of 12 weeks.
White said that replacing soda with water, fruit juices and sweetened iced teas and other caloric and sugary drinks can also help lose weight.
Bottom line: 64 ounces of water are injected.
Although everyone has their own hydration needs, shooting 64 ounces of water is a good starting point. Let your desire be your guide; if you still feel sultry after drinking 8 glasses of wine, please feel free to drink more (don’t drink too much).
Another indicator of adequate drinking water is the color of urine: a pale yellow or almost clear color indicates that you have properly hydrated. Something darker than light yellow requires more H2O.
White explained: “Remember the signs of dehydration: thirst, dry mouth, headache, dizziness and drowsiness in extreme cases.” “Only 2% of dehydration in the body can have a negative impact on athletic performance.”
There are other factors that may affect how much water you should drink: sweating more, going out hot, taking certain medications or drinking alcohol. White recommends that you drink an 8-ounce glass of water for every alcoholic beverage and get plenty of moisturizing foods, such as watermelon, cucumber, and celery.
In any case, the weight loss plan should contain about 64 ounces of water-if you are going to lose a lot of weight or your plan involves a lot of work, you can add water. Therefore, grab a BPA-free reusable water bottle, continue to fill up with water, and drink carefully.