According to Audrey Hepburn, “Water is life, and clean water is health.”
Ms. Hepburn was exactly correct. Water is a major element for different reasons. Let’s start with humans; we’re made up of 50-70% water depending on body composition. Water is essential for a multiple of different body functions such as regulating body temperature, carrying oxygen and nutrients to the cells, dissolving minerals and nutrients, aiding digestion, protecting body organs and tissues and lubricating joints.
It also increases metabolism. And aqua definitely can help lose some stubborn pounds. As for a study published in the Journal of Clinical Endocrinology and Metabolism, consuming 17 ounces of water increases metabolic rate by 30% in healthy men and women. The maximum effect reached 30-40 minutes after the subjects drank.
In another, it was said that highlights water’s weight loss properties. Researchers of the University of Birmingham in the United Kingdom held a 12-week research in which 84 obese adults were given basic weight loss advice and appointed to one of two groups. The first group was advised to consume about 16 ounces of water a half an hour before their meals, while the other group advised to quickly imagine their stomachs full before each meal. In the end, the research revealed that the first group loss 3 pounds more than the second group.
This is a good news to those who like to lose a few pounds, but we should drink an adequate amount of water; from six to ten cups daily. Before we go further into the relationship between water consumption and weight loss, let’s briefly list H2O’s other health benefits:
- Helps to keep us alert
- Prevent from headaches
- Boosts cognitive abilities
- Protects our heart
If you are among the people that wish to lose a few pounds, proper hydration needs to be a key fact. We should be tracking our water intake throughout the day aside from nourishing the body before, during and after any physical activity. This is a major fact as the consumption of proper water amount can assure our metabolism is operating at capacity while suppressing the wish to overeat.
We’re going to donate the formula for calculating optimal water consumption as well as a major, numerical breakdown to serve as a quick point of reference.
Please note: it does not need to exact in your water consumption. Simply be as accurate as possible within reason. Even though, if you feel better busting out the water beaker, stay free! However, measuring cups could be beneficial.
First, here are the formula steps and a quick explanation on why you need this much water to effectively lose weight:
Step 1: Get Your Weight
It’s crucial to have an exact number depicting weight in determining optimal water drinking. This is important as the pounds or kilograms increase, the water intake also will increase.
If the numbers on the scale show a decimal number, round down if it is a .4 or lower; round up if it is a .5 or higher. If utilizing an analog scale, get the most appropriate reading possible.
(Example: 200.4 pounds = 200 pounds. 200.5 is rounded to 201, etc.)
Step 2: Divide your weight in half
If this number comprises a decimal, simply round up. The concluding number is our required water intake in ounces.
(Example: 201 pounds/ 2= 100.5, which is rounded to 101 ounces.)
Step 3: Determine activity level
It has a direct correlation with our water intake he level to which we physically exert ourselves as we exercise or perform anything strenuous, our bodies will naturally expel water, which means this must be compensated for.
For every 30 minutes of exercise add 16 ounces.
Step 4: Calculate water intake
Simply calculate the numbers derived in steps 2 and 3.
Here’s an example of what the resulting calculation should look like:
- 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 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
Here are some helpful points to help achieve our water intake:
- Consume two 8 ounce cups of water before every meal. This adds up to 48 ounces.
- When you get up in the morning and before going to bed, drink one 16 ounce glass to get another 32 ounces.
(Side note: Drink this additional serving in the morning instead, if you have to get up in the middle of the night to use the bathroom.)
By simply following these two steps, we’ll get 80 ounces of our water consumption. This will make it much easier to reach our daily goal!