The Importance of Drinking Water on a Diet

It is very important when following this diet to drink you water allowance. Aside from keeping you hydrated, drinking water can actually help you lose weight. Water suppresses the appetite naturally and helps the body speed up its metabolism, helping it to burn fat. It also helps the body to digest food and eliminate toxins released during weight loss, can prevent constipation, daytime tiredness and headaches. Drinking water will also help you feel more alert and energetic.

Research has shown that drinking less water will cause fat deposits to increase, whilst drinking more water can actually reduce the amount of fat. This is because the kidneys need water to work properly, and if they’re not getting that water then the liver jumps in to help. One of the liver’s main jobs is to metabolise stored fat into energy, but if it’s having to help the kidneys then it can’t do this job and so the fat stores remain in the body.

How much water should you drink?

The amount of water you need differs from person to person, you should be guided upwards based on your own thirst levels and levels of exercise etc but as a rough guide:

Women: should drink a minimum of 2 litres per day

Men: should drink at least 2.5 litres per day.

Important: Drink fluids little and often throughout the day. Drinking too much water in a short period of time is dangerous. 800ml is the maximum you should drink per hour. Listen to your body and consume at a sensible rate.

Whilst water is recommended, you can also drink:

Herbal teas
Shake That Weight water flavouring
Decaffeinated tea and coffee (in moderation)
Diet drinks (in moderation)
Sugar free squashes/cordials

How exercise/heat affects your recommendation

You will need to increase your water intake if you’re doing exercise or it’s a hot, dry day. A rough guide would be
to drink another 350ml (1½ glasses) of water per 30 mins of non-strenuous exercise.

Tips:

Keep track by using a water bottle. If you know that you have to consume 2 litres a day, then get a 1 litre container full and set yourself the target of drinking it all by midday.
Drink a glass as you wake up/go to bed by keeping one by your bed. This is 230/460ml off your daily allowance straight away.
Drink a glass of water with every meal. If you have 3 meals a day then that is 690ml off your intake.
Flavour your water to avoid boredom. Try adding fruits and herbs such as cucumber, basil, mint, ginger, orange, strawberries, lemons or limes. Use carbonated water for a fizzy alternative. Be creative and come up
with your own infusions.

References:
https://www.medicalnewstoday.com/articles/322296.php
https://www.livestrong.com/article/528712-how-to-lose-weight-in-2-weeks-by-drinking-water/
https://www.healthline.com/nutrition/drinking-water-helps-with-weight-loss