INCREASED WATER INTAKE INCREASES WEIGHT LOSS

Dieters who drink more water have greater weight loss, according to a new review of several prior studies  on the relationship between water consumption and weight management. 

The review was lead by Dr. Rebecca Muckelbauer, a researcher at the Charité University Medical Center in Berlin.  Dr. Muckelbaurer team found that increased fullness is the most likely explanation of how water increases weight loss.  For example, in one of the reviewed studies, researchers found that middle aged and older adults who drank two cups before a meal lost about four pounds more than a group that didn't drink the extra water. The research also suggested that increased water intake replaces the consumption of other high calorie foods and beverages, especially sugary drinks which have been found to be potent drivers of weight gain.  There is also evidence that sometimes when fluid intake is inadequate, often people tend to feel hungry rather than thirsty.  So, in effect, they may eat when what they really needed was water.  Researchers also proposed that water intake may also contribute to weight loss through "water-induced thermogenesis."  As Dr. Muckelbaurer explained it, "The idea is that drinking water itself increases energy expenditure of your body. It has an energy consuming effect."  More study is needed to confirm this effect.

What to do:  Unless you have a medical condition that requires fluid restriction, drink plenty of water.  Besides helping us feel full and reduce our intake of food and sugary beverages, adequate water consumption reduces risk of kidney stones and urinary tract infections.  How much is enough?  You can aim for the proverbial 8 glasses per day but, in truth, fluid needs vary greatly depending on the weather, level of activity, and the individual.  A good way to ensure you are adequately hydrated is to make sure your urine stays light yellow or clear.    To aid with weight loss, try drinking a glass of water before deciding if you want a snack and drinking 2 glasses before meals. 

Adapted from article available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_138421.html

Source:

Muckelbaurer R, Sarganas G, Gruneis A, et Muller-Nordhorn.  Association between water consumption and body weight outcomes: A systematic review.  J.  Am J Clin Nutr August 2013 vol. 98 no. 2, pg. 282-299.  Available at http://ajcn.nutrition.org/content/98/2/282.