“Water is life, and clean water is health.” – Audrey Hepburn
She was absolutely right. Water is an essential component of this world, and its power is the most intriguing thing ever. No living being is able to survive without water, because guess what… We are made of it! Your body is made up of 50-70% water depending on your system. Regular body functions rely on water, such as regulating body temperature, transporting oxygen and nutrients to cells, absorbing minerals and nutrients, assisting digestion, protecting internal organs, lubricating joints, etc.
Let’s not forget its ability to boost metabolism. So, if you are trying to lose weight, water is the only friend you should rely on.
Experts conducted a study, and the results were released in the Journal of Clinical Endocrinology and Metabolism. According to this study, 17 ounces of water boost the metabolic rate by 30% in healthy individuals of both sexes. Its efficacy reached its peak about 30-40 minutes after subjects had their water.
Here’s another study that confirms the link between water and weight loss. A group of researchers at the University of Birmingham in the United Kingdom conducted a 12-week experiment to prove their theory. To do that, 84 obese adults received common weight loss advice and were split in two groups. The first group of participants took about 16 ounces of water half an hour before the meals. Participants of the second group were told to imagine they are full before each meal. The results showed that participants of the first group lost three pounds more than the second.
This is more than great news to those trying to lose excess weight. The interesting part comes when you realize that everyone should drink different amounts of water, ranging from 6 to 10 glasses a day. First, let’s go through some basic info about the benefits provided by water:
- Keeps you alert and focused
- Prevents headaches
- Improves cognitive skills
- Protects and strengthens heart
If you are trying to lose weight, you have to be hydrated. Water is important for the process as it nourishes the body during activities ans resting. However, you should pay special attention to the amount of water you drink in one day. Proper amounts can change everything while enabling your metabolism to do its job without the risk of overeating.
You have to follow a certain formula to calculate your optimal water intake. Yes, numbers are sometimes helpful.
Keep in mind that you do not have to be exacting in the amount of water you are drinking. All you have to do is be as accurate as possible. Use measuring cups and feel free to drink more water if your body asks for it.
Here is the formula you need to calculate your water intake along with some brief info about its role in weight loss
Step 1: Measure your total weight
You cannot determine your water intake if you do not know your exact weight. Why is this important? Weight fluctuates, and so does your water intake.
If you get a decimal number on the scale and it is .4 or lower, round down. If your number is a .5 or higher, round it up.
(Example: 300.4 pounds = 300 pound; 300.5 = 301)
Step 2: Divide the number from your scale in half
If thee is a decimal, round up. This number actually represents your recommended amount of water in ounces.
(Example: 301 pounds / 2 = 150.5, and that’s rounded to 151 ounces.)
Step 3: Determine physical activity level
Your physical activity is important as it is related to the required water intake. If you do a strenuous physical activity, your body will ask for more water. Wonder why? It’s because you sweat a lot!
Drink 16 ounces of water for every 30 minutes of physical activity
Step 4: Calculate your required water intake
All you have to do is add the numbers you got in steps 2 and 3.
Here’s how to do it:
- Weight: 301 pounds
- 301/2 = 151 ounces (rounded)
- 30 minutes of physical activity = 16 ounces
- 151 ounces + 16 ounces = 167 ounces of water (split that in 12-ounce glasses)
How much water you need to melt pounds away
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
- Drink a couple of 8-ounce cups of water before your meals. This provides about 48 ounces of water.
- Drink a 16-ounce glass of water once you wake up in the morning and before you go to bed to add another 32 ounces.
Note: If you have to go to the bathroom throughout the night, drink the extra serving after waking up.