Debunking the Water-Weight Loss Myth: Is It Worth the Hype?
Read Time: 2min 20sec
Drink more water if you want to lose weight; we have heard and held it as the truth. Some companies manufacture colorful gallon bottles that you can carry around to remind yourself to drink and track the amount of water you have consumed that day with the hours of the day marked. Or what about all the apps that remind you to drink water, send you reminders on your iWatch, and these apps are connected to the water bottle?
Fad diets talk about drinking water; what is the suggestion from the medical perspective on weight loss and water consumption? Should I splurge on the pricey water bottles?
Water aids in weight loss due to one of the most common reasons. First and foremost, water itself has no properties that lead to weight loss other than water having 0 calories. However, replacing beverages containing sugar, such as sodas, juices, coffees, or artificial sweeteners [read here about artificial sweeteners] replaced water did report a change in body weight and waist circumference by 2 to 2.5% in overweight/obese individuals. And substituting even one mixed alcoholic drink serving with one drinking water serving was associated with decreased body weight. So when eating lunch or dinner, instead of filling that 20-oz cup with soda or juice, fill it with water, which is 0 calories, and save the 250 calories consumption.
My friends say drinking water before meals helped them lose weight. Will that help me lose weight?
So a small study found that people that consumed two 8-oz glasses of water before meals consumed 75-90 calories less during that meal. Another study noted more significant weight loss in dieters on a low-calorie diet who had an intake of 2 8-oz cups of water before each meal vs. dieters on a low-calorie diet that did not drink water before meals. However, the caveat for both studies was among middle-aged and elderly participants ages 55-75, and evidence in younger participants is needed. So your 55-75-year-old friends may have a validity about drinking water before meals to lose weight.
So to answer the question we get asked as a physician, how much total water should I drink daily?
It depends on your thirst, your medical problems, and your medications. So essential to discuss this with your doctor if drinking 8 cups of 8-oz water is the answer for you. The Institute of Medicine of National Academics reported that women who appeared adequately hydrated had a total intake of 2.7L(91 ounces), and men had a total consumption of 3.7L(125 ounces). All of this water does not necessarily have to be just water, and it can be obtained from other sources of food as well, such as fruits, vegetables, and coffee. However, water in large quantities can also be disastrous for a few medical conditions, such as heart failure, liver failure, and being on treatment for specific psychiatric disorders. In contrast, limiting the water to the recommended water consumption may not be appropriate for people residing in hotter climates and who are physically active.
So as physicians, we cannot say with this that there is evidence that water suppresses your appetite and helps with weight loss.
But water does have its benefits, especially when replacing sugary beverages. So drink the water until it quenches your thirst, with the exceptions noted above. Anything in moderation is the response while balancing your diet and exercise.
Bottoms up!
