While water is one of the most basic elements of life, our bodies are made up of 55% to 78% water depending on one's body size. The precise amount of water our bodies need to function properly depends on physical activity, temperature, humidity, and other factors. Recent studies show that healthy people need not worry about specific amounts of water consumption as long as they drink when they are thirsty.
Being calorie-free, some people swear by water's weight loss benefits. Despite the fact that water generally satisfies thirst and not hunger, drinking water has always been recommended to those who are trying to lose weight.
According to Barbara Rolls, PhD, an expert on thirst and satiety, thirst and hunger are regulated by entirely different mechanisms. Rolls and her colleagues at Penn State University conducted a study and looked at whether people who drank water with lunch took in fewer calories than those who drank other low-calorie beverages. The study shows that drinking water had little effect on total calorie consumption at the meal.
Rolls said that in all of their research, they have never been able to show that water can cause weight loss. The only explanation on how drinking water can help you lose weight is when you substitute it for higher-calorie beverages or foods.
However, eating foods with high water content can help dieters, by increasing the fullness factor. Rolls explained that when you add water to a bowl of vegetables to make a soup, the soup has greater satiety than when the vegetables are eaten alone with a glass of water.
?When water is incorporated into food or shakes, satiety is increased and subjects ultimately eat less food,? said Rolls.
The reasons why water is linked with weight loss benefits are as follows:
Foods that incorporate water tend to look larger.
The higher volume of these foods provides greater oral stimulation.
Most important, when water is bound to food, it slows down absorption and lasts longer in the belly.
For those who want to lose weight, Rolls recommends an eating plan that includes plenty of high-volume foods such as fruits, vegetables, broth-based soups, and oatmeal, along with adequate fluids to satisfy your thirst.
Whether it's plain, sparkling or with a twist of citrus juice, drinking water is a great, non-caloric way to satisfy your thirst. However, you can also be just as hydrated with other beverages such as 100% fruit juice, low fat milk, coffee, beer, or other flavored drinks. Since water is calorie free, it is such an ideal choice for weight management, but always remember that our bodies also need the calcium and especially the vitamin D in low-fat milk. The bottom line is to make your choices of beverage work to satisfy your hydration needs, nutritional requirements, and fluid preferences.