Water is life, and clean water is health. – Audrey Hepburn
Ms. Hepburn is totally right.
Water is crucial element for many bodily functions. Our body is consisted of 50-57% of water. Water regulates body temperature, transports oxygen and nutrients to the cells, breaks down nutrients and mineral, helps in digestion, protects the organs and their tissue, lubricates joints, etc.
It increases the metabolism. If you are wondering if water can help you to reduce your weight, the answer is – yes!
A study released in the Journal of Clinical Endocrinology and Metabolism concluded that consuming 17 oz of water raises the metabolic rate by 30% in average men and women. The optimum effect is reached half an hour after the subject consumed the water.
Another study confirms the weight loss characteristics of water. The experts from the University of Birmingham in the United Kingdom made a 3-months experiment in which 84 overweight people were given basic weight loss tip and were divided in two groups. The first group drank 16 oz of water 30 minutes before their meals, while the other group asked to quickly imagine their stomach full before each meal. The results showed that the first group lost three pounds more than the other group.
People who intend to lose weight will embrace this good news. We all should consume enough water – six to seven glasses per day. The water has many health benefits for our body, including:
- Keeps us alert
- Keeps us safe from headaches
- Enhances cognitive abilities
- Improves the health of our heart
If you are having problems with your weight and like to lose some pounds, you should make sure that your body is properly hydrated. We should maintain our water level high during the day, not only before, after or during some physical activity. This is crucial, because the adequate amount of water intake will stimulate your metabolism’s function while diminishing the cravings for food.
Read on and learn the formula for calculating the recommended water consumption as well as basic, numerical breakdown to serve as a quick point of reference.
Note: it is not necessary to be exacting in your water consumption. But try to be as accurate as you can.
HERE ARE THE FORMULA STEPS AND AN EXPLANATION ON WHY YOU SHOULD INTAKE THIS AMOUNT OF WATER IN ORDER TO LOWER YOUR WEIGHT:
STEP 1: GET YOUR WEIGHT
It is very important to know your exact body weight which will help you to determine the adequate water intake. This is a must because as the body weight increases, water consumption increases accordingly.
STEP 2: DIVIDE YOUR WEIGHT IN HALF
If the number has a decimal, you should round up. Divide your weight and you will get the recommended water consumption in ounces.
STEP 3: DETERMINE ACTIVITY LEVEL
The level of physical activity correlates directly with the water consumption. Our body loses water while we exercise or working something. This water must be compensated.
Consume additional 16 oz for every half an hour of exercise or other physical activity.
STEP 4: CALCULATE WATER CONSUMPTION
This is easy, just add the numbers derived from the steps 2 and 3.
An example of the calculation:
- Weight: 201 pounds
- 201/2 = 101 ounces (rounded)
- 30 minutes of exercise daily = 16 ounces
- 101 ounces + 16 ounces = 117 ounces (or about 10 12-ounce glasses of water)
HERE’S HOW MUCH WATER YOUR BODY NEEDS in order TO LOSE WEIGHT:
Weight Intake # of 12-ounce servings
80 lbs. 40 oz. 3
90 lbs. 45 oz. 4
100 lbs. 50 oz. 4
110 lbs. 55 oz. 5
120 lbs. 60 oz. 5
130 lbs. 65 lbs. 5-6
140 lbs. 70 oz. 6
150 lbs. 75 oz. 6
160 lbs. 80 oz. 7
170 lbs. 85 oz. 7
180 lbs. 90 oz. 8
190 lbs. 95 oz. 8
200 lbs. 100 oz. 8-9
210 lbs. 105 oz. 9
220 lbs. 110 oz. 9
230 lbs. 115 oz. 10
240 lbs. 120 oz. 10
250 lbs. 125 oz. 10-11
Couple of tips to achieve the required water consumption:
- Consume two 8oz cups of water before having a meal. This adds 48oz.
- After waking up and before sleeping consume 16oz of water in order to get 32oz more.
(Side note: if this causes you to visit the bathroom at the middle of the night, you can consume this serving in the morning)
This will allow you to consume 80oz of the recommended water intake. It will make reaching the daily dose much easier.