If you’re looking for a powerful weight management tool, you may not need to go much farther than your nearest sink or water fountain. Drinking at least eight 8-ounce glasses of water a day is one of the easiest, most important, tried-and-true weight loss tactics of all time because, in addition to keeping you hydrated, it can also help you feel full.
Water is essential—it regulates your body temperature, cushions your joints and helps your digestive system. You need water to perform at your peak, and feeling thirsty is a sign that your body is already on the brink of dehydration. Here are some H2O consumption guidelines that may help boost the results you see from your diet program:
MAKE A HABIT OF IT
If you tend to get your drinks from a soda machine or a coffee shop, aim to substitute as many as possible with a glass of water. Replacing soda, juice and sweetened drinks—all of which may have upwards of 140 calories—with water can significantly reduce your caloric intake. To ensure you’re getting enough water daily, try to drink it throughout the day and be sure to have at least one glass with every meal.
TIMING IS EVERYTHING
Water consumption is key while you’re working out, but it’s also important to drink enough before and after exercise. On average, drink 17-20 ounces of water two hours before exercising, 7-10 ounces every 10-20 minutes during exercise and 16 ounces for every pound you lose from sweat afterward. Drinking enough water will help prevent dehydration while you’re working out, which can help keep you energized and potentially allow you to work out harder, which could mean burning more calories.
If lack of flavor is the issue, try drinking unsweetened herbal tea or liven up sparkling water with a splash of real fruit juice or a fresh slice of lemon, lime, cucumber or watermelon. Your fruit-infused drink can help boost your water intake and may help you ditch sugary juices and sodas.
FIBER—JUST ADD WATER
Fiber can be a powerful weight management tool because it aids digestion and promotes fullness. One option to consider is a chitosan and glucomannan supplement , which should be taken with at least 8 ounces of water. Fiber absorbs H2O, and swells in your stomach, giving a sense of fullness, which may help reduce the amount of food you eat.