Losing weight requires a combination of strategies, ranging from healthy dietary choices to regular physical activity. Experts also advise drinking plenty of calorie-free fluids throughout the day to keep food cravings at bay and build satiety.
However, when it comes to drinking water during meals, many people are burdened with doubts: Is it safe to drink water in between meals? Does it aid or disrupt weight-loss goals? Can it impact our health?
To clear the air and answer these common queries, we spoke to Reena Poptani, Clinical Dietitian, Fortis Hospital, Mulund.
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Can Drinking Water Aid In Weight Loss?
Our bodies constitute 60% of water, which is responsible for various functions, from flushing out toxins to regulating body temperature, shares Poptani.
In fact, one of the simplest ways to keep our bodies healthy is by drinking water, she added.
Besides reducing the risk of various health problems, drinking water is also said to help lose weight.
According to a study published in the journal Obesity, increased water consumption is often linked to higher caloric burn. Researchers found that participants who drank 500 ml of water before each meal lost two kg more weight over 12 weeks compared to those who didn't. This was attributed to increased feelings of fullness and reduced calorie intake at meals.
Another study published in the Journal of Natural Science, Biology, and Medicine found that 50 overweight women who drank 1.5 litres of water daily on top of their usual intake for 8 weeks experienced reduced weight, Body Mass Index (BMI), body fat, and appetite before and after the study.
When To Drink Water During Meals?
Poptani said, “Studies show that individuals who drink a full glass of water before meals eat less than those who do not drink water. A glass of water before meals helps decrease appetite, boosting weight loss. Furthermore, drinking water also helps speed up metabolism by increasing lipolysis (the breakdown of fats).”
She further added that a glass of water between the main meals also reduces hunger pangs.
“Usually, whenever we feel hungry, we grab something to eat, which is wrong as we are generally thirsty and not hungry. Hence, one must always try to satisfy hunger by drinking water first, which saves you from consuming unnecessary calories and thereby prevents weight gain,” she shared.
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The Best Time To Drink Water
According to the expert, there are three most essential or vital times to drink water during the day, including:
Immediately after waking up: Drinking one glass of water helps flush out toxins from the body. It's an ideal way to begin our day by eliminating waste products.
Half an hour before a meal: Having a glass of water 30 minutes before a meal eases digestion. Ensure not to consume too much water immediately before or after a meal, as that might dilute the digestive juices. Additionally, drinking water before dinner allows hormonal signals of satiety to take effect and leads to less hunger during eating.
Before going to sleep: Drink one glass of water an hour before bedtime to prevent dehydration during the night.
How Much Water Should You Drink In A Day
The expert recommended consuming at least 8–10 glasses of water, or 2.5–3 litres, daily. She advised carrying a water bottle while going outside to achieve this goal.
“If you forget to drink water, keep regular reminders on your phone. Furthermore, if you find plain water bland or tasteless, infuse it with a slice of lemon, fresh mint, sliced cucumber, fresh ginger, or any seasonal fruit to add some extra zing or flavour,” she suggested.