Water is the primary liquid used to regulate body temperature, which keeps your metabolism functioning optimally. Moreover, staying hydrated helps your joints stay lubricated to reduce friction between the bones and allow for smoother movement.
Aim for a minimum of eight 8-ounce glasses or 2 liters of water daily, plus hydration-rich foods like fruits and vegetables. Set alarms or use hydration tracking apps to help you stick to your water goals.
Increased Metabolism
Getting enough water is essential to healthy functioning for all the body’s systems. But for some, it can be a challenge to consume the recommended eight 8-ounce glasses of water per day.
In addition to fueling exercise, water supports a healthy metabolism by helping the body efficiently digest and absorb nutrients. It also aids the removal of waste through sweating, urinating and defecating.
Sipping on cold water can boost metabolism because the body has to work harder to warm it up, burning extra calories in the process. In fact, a 2014 study found that people who consumed cold water burned 2-3% more calories than those who drank room temperature water.
Water can also increase lipolysis, or fat burning, according to a 2016 mini-review of animal studies published in Frontiers in Nutrition. But, the effect remains unproven in humans. Additionally, hydration can improve motivation to make healthier choices during times of dehydration, such as when you feel fatigued or stressed.
Suppressed Appetite
Research suggests that increased hydration can minimally increase metabolism and boost the function of mitochondria, the structures inside cells that convert nutrients to energy. This may also lead to increased fat breakdown, but this has yet to be proven in human studies.
Being dehydrated can make it difficult to concentrate and think clearly — and it can even suppress the appetite, according to one study. This can be especially problematic when trying to lose weight because a lack of hunger can help keep your calorie count low.
A 2014 study found that replacing caloric beverages with water can reduce calorie intake and hunger. Specifically, participants who replaced high-calorie drinks with water lost more weight than those who drank caloric beverages with meals or before them. This was likely because water takes up space in the stomach, which leads to a feeling of satiety and decreases hunger. Additionally, drinking water helps prevent the body from misinterpreting thirst for hunger, which can often lead to unnecessary snacking.
Increased Energy Levels
While it’s important to note that hydration alone is not enough to cause significant weight loss, it can play a role in curbing cravings, optimizing workouts and making healthy choices easier and more effective. If your goal is to lose weight and improve the overall quality of your diet, it’s well worth it to set a water-drinking alarm on your phone to remind you to drink!
Water can boost energy levels by keeping your blood vessels relaxed and increasing the flow of oxygen to the brain. This prevents dehydration, a common cause of fatigue. When you’re dehydrated, your body has to work harder to regulate temperature and to make the necessary energy-consuming metabolic processes. Dehydration can also reduce your motivation to exercise and cook healthy meals.
Less Fatigue
Drinking water and other fluids throughout the day helps keep your energy levels high. However, it’s important to remember that it is not a weight loss elixir and should be part of a comprehensive strategy that includes eating healthy foods, reducing sugar-heavy drinks like soda and coffee and adding in physical activity.
Your body needs water to function and to remove waste through sweat, urination and defecation. Water is also necessary for breaking down food, and to transport nutrients and other chemicals through your system.
Fatigue can be caused by many factors, such as a lack of sleep, a diet that is low in nutrients and calories, anemia, or a sedentary lifestyle. If your fatigue persists despite trying to address these issues, consult your doctor. They can help diagnose the cause of your fatigue and provide recommendations on how to address it. For example, a physician may suggest increasing your physical activity or addressing stress.