You’ve probably heard the recommendation to drink at least eight glasses of water each day. This advice could come from any number of reputable sources, but most likely you’ll hear it from your dietician or doctor. There is some truth to this claim, but the jury is still out as to how much water you should really be drinking. There is significant evidence that suggests humans are not actually dehydrated even though they may appear to be. So while it’s good to protect your body against dehydration, there is still some doubt as to whether you need to drink quite that much. Let’s take a look at the current evidence and discuss how much water you should really be drinking if you want to lose weight.
Current Evidence
Whether you believe you need to rehydrate after every workout or not, there is significant evidence that suggests you may not need to. The truth is that the amount of water you need will depend on your current weight and how much exercise you are getting. Let’s take a look at the evidence.
Weight
When you become dehydrated, you tend to lose water weight first, followed by fat weight. The amount of fluid you need therefore depends on your current weight. Begin by taking your current weight in kilograms. Then, subtract your current weight from 110 and you will have your ideal weight. Subtract 100 and you have underweight. Subtract 90 and you have very underweight. So if you are currently 70 kilograms, you should be drinking at least seven glassfuls of water each day to maintain your current weight. But if you lost 10 kilograms, you would only need to drink five to six glasses of water each day to maintain your current weight. This is assuming you are not eating more than required to maintain your current weight. In other words, your dietician or doctor may be right that you should be drinking more water, but just how much more is a matter of debate.
Exercise
If you are exercising regularly, you will need to rehydrate more than people who are not physically active. There are two ways your body is trying to tell you that it needs more fluids. First, your mouth will become drier, making it more difficult to eat solid foods. Second, you will retain more urine, meaning you have to drink more fluids to avoid dehydration. This is why people who are physically active may need to drink more than people who are not. The question is how much more?
The Role of Nutrition
You must also keep in mind that the role of water is more than just hydration. Proper nutrition is just as important for health and weight loss as hydration. Your nutritionist may be able to give you advice as to how much water you should be drinking depending on your daily nutrition requirements. If you are not getting the nutrition you need from food, then you may require additional fluids to be healthy. Just remember that your total daily intake should be less than what is recommended by medical professionals. It is never bad to increase your intake of fluids, but you should know how much is okay.
How Much Water Should You Drink to Lose Weight?
Taking into account everything we have discussed above, here is a recommended guideline as to how much water you should be drinking each day to lose weight:
- If you are currently 70 kilograms or less, you should be drinking at least seven glasses of water each day. Increase your intake slowly until you reach eight glasses each day. Then, continue increasing your intake until you reach 13 glasses each day. Remember, your weight will indicate the correct amount of fluid for you.
- If you are currently between 71 and 80 kilograms, you should be drinking eight glasses of water each day. If you are between 81 and 90 kilograms, you should drink nine glasses of water each day. Continue increasing your intake up to 13 glasses each day. Remember, your weight will indicate the correct amount of fluid for you.
- For women between 21 and 50 years old, 11.5 glasses of water per day are recommended to maintain a healthy weight. For women over 50 years old, 12 glasses of water per day are recommended to maintain a healthy weight.
- If you are a male and are between 21 and 50 years old, you should be drinking 12 glasses of water per day to maintain a healthy weight. For males over 50 years old, 14 glasses of water per day are recommended to maintain a healthy weight.
If you follow these guidelines, you will find that you will lose weight steadily and comfortably, without risking dehydration. And remember, if you are still thirsty after your daily glass of water, you may need to drink some more. But you should not drink to excess. Thirst is never a bad sign. It just means you are not dehydrated yet and should drink some more. You should also drink more during the day, as opposed to at night, when you are asleep. This is because when you are asleep, your body temperature drops, making it easier for you to become dehydrated. So if you think you might be becoming dehydrated, drink more at night, when your body temperature is higher. Now, if you want to lose weight, it would be a good idea to follow the 8 glasses of water each day recommendation. But if you feel that this is a bit much, you should be able to get by with six or seven glasses of water per day. Remember to drink plenty of water throughout the day, so that your skin stays hydrated and you stay cool. This way, you will be more pleasant to be around and you will have healthier habits, too. So, in summary, to lose weight, you should be drinking at least six or seven glasses of water per day, depending on your current weight. And if you are still thirsty after your daily glass of water, you may need to drink some more. But you should not drink to excess. Thirst is never a bad sign. It just means you are not yet dehydrated and should drink some more.