This will make you drink more
At our weight management clinic, drinking enough water is one of the first recommendations we make when embarking on a weight loss journey. We recommend that you forget about the standard advice to drink 64 ounces a day and focus instead on your urine color, drinking enough to keep the urine clear.
Think about it: doesn’t a construction worker in Phoenix needs more water than a person at a desk in Rome, Georgia? Doesn’t a man who is 6’2” and weighs 250 pounds require more water than a 5’4” woman weighing 130 pounds? So forget about counting ounces and pay attention to your urine instead.
Many of our patients find difficulty with this advice. Usual issues we hear are
“I don’t like water; it’s boring.”
“ I get busy and forget.”
“This seems like it could be a lot more water than is usually recommended.”
“Won’t I be spending time in the bathroom all day? I have to be in meetings, or I have a commute … I can’t stop every hour from running to the bathroom…”
We get it. We struggle too. Here are some reasons why drinking enough water is essential; perhaps these facts will help keep you motivated.
Water is essential to life.
Water transports oxygen and nutrients to the cells of your body. When you become dehydrated, the cells suffer. It leads to mental fogginess, weakness, and tiredness. Chronic dehydration can cause a host of complications, including low blood pressure, constipation, muscle cramping, kidney stones, and more.
Fat cells need water to release fat.
There is considerable evidence that increased water leads to loss of body weight. In rodent studies, the effect is clear and consistent. Increased hydration leads to improved mitochondrial function, which increases fat release (lipolysis) from fat cells. On the other hand, dehydration makes fat cells insulin resistant, impairs fat release, potentially leading to weight gain. Water may also affect energy metabolism. Researchers think that rodents who stayed more hydrated were less likely to gain weight because they were burning fat more effectively. We don’t know about you, but we think quicker fat loss is a great motivator to keep that urine clear!
Those who drink more water eat less.
It’s easy to misinterpret thirst signals as hunger. If you’re feeling hungry, try drinking a glass of water before eating. You may be thirsty.
Dehydration is associated with weight gain.
A 2016 study that included nearly 10,000 US citizens found a relationship between dehydration and weight gain. This study was unique because instead of measuring water intake – which is variable - the researchers looked at urine concentration, a much better hydration status indicator. The researchers found that those with more concentrated urine were much more likely to struggle with their weight.
Water keeps your cardiovascular system healthy.
Kidneys are remarkable organs that are always sensing the fluid balance in your body and adjusting urine output accordingly. When you become dehydrated, the hormones the kidney releases to conserve water cause stress to the cardiovascular system in many ways. Not good, especially considering cardiovascular disease is the leading cause of death among Americans.
Ok. So hopefully we’ve convinced you to drink more water. Here are seven tips to make sure it happens.
1. Have water with every meal and snack.
2. Keep a water bottle with you at home, at work, in the car, and while exercising. Avoid plastic bottles, which may contain toxins and will pollute our environment. I like to use one of those insulated water bottles to keep my water cold.
3. Set an alarm to remind you to drink water every hour. Many wearable fitness devices have reminder features built-in, or you could set the alarm on your cell phone.
4. Put a sticky note on your monitor that says “(Your name) drink water!” I think it’s important to use your name on the sign. This works all the time for people glued to their monitors.
5. Give yourself a break every hour. Stand up and walk, get some steps in, and get your blood moving again. And head for a little bathroom break. You’ll return to your work refreshed.
6. Avoid diet drinks. Artificial sweeteners are associated with weight gain. Keep things interesting by infusing your water with lemon, lime, or even cucumbers and mint to make a nice flavoring.
7. Try some of these delicious and healthful methods to spice up your drinking water routine:
Citrus fruits: Lemon, lime, orange, any combinations of these.
Berries and citrus combinations: Lime and raspberry make a great pairing, while lemon and strawberry bring perkily spring flavors
Cucumber: brings a mellow, subtle flavor to water and can be another great pairing with berries
Spices: Cinnamon, turmeric, mint, ginger, and chili powder are all popular ways to liven up your water. These are also great in combination with other additions like lemons. Try pineapple and chili powder, for example, basil and strawberry, sage and blackberries, or lemon and anise seed. Many spices have their advantages, like ginger aiding digestion and being great for stomachs in general so that you can match your water recipe to your mood or your needs.
8. Increase your intake of fluid-packed foods like lettuces, cucumber, and celery.
Remember, fluid losses occur continuously. Don’t forget to replenish regularly, and you’ll reap the benefits of improved weight control, better health, better focus, and more energy. Bodyweight regulation is a complex process, and water is one small piece of the puzzle.
References:
Published 1/2/2021
Dr. Amar Singh, MD, and Dr. Poonam Singh, MD, are board-certified by the American Board of Internal Medicine and American Board of Obesity Medicine. They specialize in preventing, treating, and reversing chronic diseases using an evidence-based holistic approach. They are specifically interested in weight management, hormone re-balancing, and longevity. The American College of Physicians has recognized them as Fellows, FACP, for their excellence and contributions to medicine and the broader community. They enjoy teaching, volunteering, and advocating for their patients. Their mission is to share simple, effective, and proven strategies that lead to meaningful, sustainable, and long-lasting well-being.
