How Much Water Should I Drink To Lose Weight?

How much water to drink - Drinking a lot of water increases the amount of water in our blood.

This water can dilute the electrolytes in our blood, especially sodium. When sodium levels fall below 135 mmol/l, it is called hyponatremia.

Symptoms of hyponatremia can occur from as little as 0.8-1 gallons (3-4 liters) of water in a short amount of time.

Drinking too much water increases pressure inside the skull. This can cause various symptoms and even be fatal in severe cases.

Over-hydration and water intoxication happens when we drink more water than our kidneys can get rid of via urine.

But the amount of water isn't the only factor. How long we take to drink the water also counts.

What is The Function of Water in the Body?

Water serves multiple purposes:

• Water is the primary building block of cells.
• It acts as an insulator, regulating internal body temperature. This is partly because water has a high specific heat, plus the body uses perspiration and respiration to regulate temperature.
• Water is needed to metabolize proteins and carbohydrates used as food. It is the primary component of saliva, used to digest carbohydrates and aid in swallowing food.
• The compound lubricates joints.
• Water insulates the brain, spinal cord, organs, and fetus. It acts as a shock absorber.
• Water is used to flush waste and toxins from the body via urine.
• Water is the principal solvent in the body. It dissolves minerals, soluble vitamins, and certain nutrients.
• Water carries oxygen and nutrients to cells.

How Much Water is In The Human Body?

The average amount of water of the human body is around 65%, but the percentage of water in one person may be quite a lot different compared with How much is in another.

Age, gender, and fitness are big factors in How much water is in the body.

The amount of water in the human body ranges from 50-75%. The average adult human body is 50-65% water, averaging around 57-60%.

The percentage of water in infants is much higher, typically around 75-78% water, dropping to 65% by one year of age.

Body composition varies according to gender and fitness level because fatty tissue contains less water than lean tissue.

The average adult male is about 60% water. The average adult woman is about 55% water because women naturally have more fatty tissue than men.

Overweight men and women have less water, as a percent than their leaner counterparts.

How Much Water Should A Person Drink Per Day?

Every day we lose water through our breath, perspiration, urine and bowel movements.

For our body to function properly, we must replenish its water supply by consuming beverages and foods that contain water.

So how much fluid does the average, healthy adult living in a temperate climate need?

The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

• About 15.5 cups (3.7 liters) of fluids for men
• About 11.5 cups (2.7 liters) of fluids a day for women

These recommendations cover fluids from water, other beverages and food. About 20 percent of daily fluid intake usually comes from food and the rest from drinks.

You've probably heard about the advice to drink 8 glasses a day.

Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty.

For some people, fewer than eight glasses a day might be enough. But other people might need more.

We might need to modify our total fluid intake based on several factors that influence water needs: Exercise, Environment, Overall health, Pregnancy or breast-feeding.

How Much Overweight is Obese?

BMI (Body Mass Index) is a our weight in kilograms divided by the square of height in meters. A high BMI can be an indicator of high body fatness.

To calculate BMI, we need to use The Adult BMI Calculator or determine BMI by finding our height and weight in this BMI Index Chart below.

BMI Index Chart 1

BMI Index Chart 2

• If our BMI is less than 18.5, it falls within the underweight range.
• If our BMI is 18.5 to <25, it falls within the normal.
• If our BMI is 25.0 to <30, it falls within the overweight range.
• If our BMI is 30.0 or higher, it falls within the obese range.

Obesity is frequently subdivided into categories:

1. Class 1: BMI of 30 to < 35
2. Class 2: BMI of 35 to < 40
3. Class 3: BMI of 40 or higher. Class 3 obesity is sometimes categorized as "extreme" or  "severe" obesity.

See the following table for an example.

How Much Water Should I Be Drinking to Lose Weight?

For overweight or obese people, their water needs are different.

They’ll need to drink even more water to stay properly hydrated and aid in weight loss.

A simple math equation for this is to drink half of their body weight in ounces of water.

So if they weigh 180 pounds, they should aim for 90 ounces of water a day.

A study published in the Annals of Family Medicine found that people with higher BMIs were the least hydrated.

Although everyone has their own individual hydration needs, shooting for 64 ounces is a good place to start.

Let our thirst be our guide; if we’re still parched after 8 glasses, feel free to drink more (just do not go overboard).

A weight-loss program should include around 64 ounces of water - more if we’ve got a lot of weight to lose or our program involves a lot of working out.

To know how much water we should drink to lose weight fast, we’ll need to do a tiny bit of math.

On average a person should drink eight glass or about 8 ounces of water per day to stay hydrated.

If we are overweight or work out vigorously, this number will increase.

And then, if we want to lose weight, we can add 1500 ml water to our regular water intake that will help us lose 5 to 7 pounds of weight within 12 weeks, independent of our diet and physical activity.

If we want to lose weight, we can add 1500 ml water to our daily water intake to burn around 23 calories per day and to suppress calorie intake by 75-90 calories per meal.

Note: Drink 500 ml cold water before each meal (breakfast, lunch, dinner) to achieve the weight loss goal.