Does warm water help in weight loss​-various-aspects-

Yes, consuming warm water can assist in weight loss by enhancing metabolism and curbing appetite.

How it helps

Boosts metabolism
Consuming hot water raises your body’s temperature, prompting your body to lower its internal temperature. This process initiates your metabolism, amplifying the pace at which your body expends calories.

Reduces appetite
Drinking warm water prior to meals may assist you in feeling satiated, which could lessen your food intake.

Improves digestion
Hot water accelerates food breakdown and helps avert constipation.

Detoxifies
Consuming hot water may induce sweating, aiding in the cleansing of your pores and the elimination of toxins.

When to drink
Drinking hot water in the morning and before meals may facilitate weight loss.

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According to the majority of health specialists, the optimal time to consume warm water is immediately upon waking up on an empty stomach, as it can assist in stimulating your digestive system and may facilitate detoxification by activating your liver and gut functions; others also suggest drinking warm water prior to meals to enhance digestion and create a sensation of fullness.

Can Drinking More Water Help You Lose Weight?

Drinking water may assist in burning calories and decreasing hunger pangs. Substituting sugary beverages with water can additionally diminish caloric and sugar consumption. However, there is insufficient evidence to indicate that water alone can facilitate weight loss.

For an extended period, it has been believed that consuming water aids in losing weight.

Indeed, in a 2019 study conducted between 2015 and 2016, 26. 3%Trusted Source of participants noted “drinking a lot of water” as part of their weight loss strategy.

Some studies indicate that increased water intake is associated with weight loss, but the evidence is not enough to confirm a direct cause-and-effect link.

Does consuming water help you expend calories?

Water intake is linked to heightened sympathetic activity. Your body’s sympathetic system triggers processes such as heart rate and metabolism.

Thus, drinking water might aid in boosting your metabolic rate and the amount of energy (or calories) you expend.

In a study conducted in 2023, researchers discovered that individuals who consumed 200–250 milliliters (mL) or 6. 8–8. 5 ounces (oz) of warm water following each meal lost more weight and displayed a lower BMI compared to the control group that did not.

In a previous study, participants were provided with water, saline solution, or sucrose to drink. They were subsequently assessed for the effects of these beverages on their resting energy expenditure or the calories burned while at rest.

Water at room temperature had no impact, whereas chilled water resulted in a minor increase of 23 calories burned daily. Conversely, the sucrose beverage produced a considerably larger rise in energy expenditure.

This calls into question the efficacy of water alone for obesity management. Further studies should concentrate specifically on the effects of hot versus cold liquids on energy expenditure.

Does consuming water prior to meals lower appetite and calorie consumption?

When you opt for water in place of other drinks that could be calorie-laden and sugary, you are effectively decreasing calorie intake.

Furthermore, some individuals assert that drinking water before mealtime diminishes appetite. But is this accurate?

A study from 2018 indicates that drinking water before meals might help you feel less hungry and eat less, though this appears to apply primarily to those with average weight and body mass index (BMI). It remains uncertain how applicable this is to individuals who are overweight or have obesity.

Research conducted in 2016 indicates the following:

• When you are not on a diet or actively tracking your nutrition, opting for water over high-calorie beverages can aid in reducing your caloric intake.
• For those experiencing metabolic issues or who are obese, consuming water might assist in burning more calories.
• Drinking water can encourage your body to expend fat without increasing your blood sugar or insulin levels, which may further aid in weight reduction.

Nevertheless, another study from 2018Trusted Source found no evidence that increased water intake affects body weight in adolescents who are classified as overweight or obese. Here, too, it can only be inferred that further investigation is needed on this topic.

Does consuming more water decrease the likelihood of gaining weight?

Consuming water may also aid in preventing long-term weight increase. According to a 2013 study , the typical individual gains about 1. 45 kg (3. 2 lb) every 4 years.

As stated in the study, participants who drank 1 additional cup of water per day reduced their weight gain by 0. 13 kg (0. 23 lb). Those who replaced a serving of a sugar-sweetened beverage with 1 cup of water decreased their 4-year weight gain by 0. 5 kg (1. 1 lb).

Sugar-sweetened beverages may include drinks like a can of Pepsi, which has 25 calories and nearly 7 g of sugar. Trusted Source

In a more recent 2019 review , investigators discovered that the findings of all the studies suggested that consuming more water was associated with increased weight loss.

The weight loss varied from 0. 4–8. 8 kg, and the average weight loss was 5%. Nevertheless, the researchers noted that the greatest weight loss occurred when water was chosen as the beverage instead of high caloric alternatives. This again implies that water intake alone did not lead to weight loss.

How much water should I consume each day to lose weight?

Many health organizations advise drinking eight 8-ounce glasses of water (approximately 2 L) daily.

Nevertheless, a 2017 study actually revealed no definite correlation between consuming this exact volume of water each day and weight loss in adolescents who were overweight or had obesity.

Moreover, water needs truly depend entirely on the individual. For instance, individuals who sweat heavily or engage in regular exercise may require more water than those who are less active. Older adults and nursing parents should also be more vigilant about their water consumption.

Remember that you also obtain water from various foods and drinks, like coffee, tea, meats, fish, milk, and particularly fruits and vegetables.

As a helpful guideline, you should always drink water when you feel thirsty and consume enough to satisfy your thirst.

If you notice that you have dry skin, dark urine, or feel unusually fatigued, you might be slightly dehydrated. Drinking additional water may assistTrusted Source in resolving this.

Here’s the amount of fluids you should generally drink in a day in different units:

• Liters: 2. 2 L for women and 3 L for men
• Ounces: 74 oz for women and 101 oz for men
• Glasses (8 oz): 9 cups for women and 13 cups for men

However, this is merely a broad recommendation. Some individuals may require less, while others might need significantly more. For personalized advice regarding your water intake, you can consult with a healthcare professional.

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Frequently asked questions

Can you lose belly fat by drinking water?

Currently, there is no research that backs up the notion that drinking water can assist in losing belly fat, so any claims regarding this are purely anecdotal.

How much weight will I lose on a water fast for a few days?

A study in 2021involving 45 individuals who were not overweight or obese indicated that consuming only water for 5 days resulted in a reduction of nearly 5 kg of weight, which is approximately 11 lb.

That being said, water fasts are not safe or recommended by healthcare professionals without medical supervision. They can cause life-threatening complications such as low sodium levels and brain swelling.

Moreover, any weight loss experienced during this period is likely to be water weight. Maintaining a balanced diet and engaging in physical activity is a more sustainable and safer approach to long-term weight loss.

Takeaway

Water can play a beneficial role in a weight loss endeavor. It has zero calories, could assist in burning additional calories, and might even reduce your hunger if taken prior to meals.

The advantages become even greater when you swap out sugary drinks for water. This can serve as an easy method to lower sugar and calorie consumption.

Nonetheless, there is insufficient evidence to suggest that increasing water intake directly results in weight loss. If substantial weight loss is your goal, it will necessitate a weight loss strategy that includes more health-enhancing actions alongside increased water consumption.

Key points about drinking warm water:

Digestive benefits: Warm water can support digestion by stimulating the digestive tract and aiding in the more efficient breakdown of food.

Detoxification: Some assert that drinking warm water on an empty stomach may assist in eliminating toxins from the body.

Blood circulation: Warm water can function as a vasodilator, widening blood vessels and enhancing circulation.

Constipation relief: Warm water might aid in alleviating constipation by encouraging bowel movements.

Soothing effect: Warm water can provide relief for a sore throat or nasal congestion.

What are the benefits of drinking hot water?

Water is vital for overall well-being, and consuming warm or hot water might offer extra advantages, such as supporting digestion, enhancing circulation, and lowering stress levels.

Benefits

Drinking an adequate amount of water at any temperature is crucial for promoting overall health. It aids in maintaining proper bodily functions and averting dehydration. Along with the advantages of hydration, some advocates claim that drinking hot water might offer a variety of additional health benefits.

Healthier digestion

Insufficient fluid intake can result in constipation. When an individual fails to drink enough water, the small intestine takes in most of the water from food and drink. This leads to dehydration and can create difficulties with bowel movements.

Chronic lack of hydration can lead to chronic constipation. This constipation may render bowel movements painful and could result in other issues, including hemorrhoids and bloating.

Some research indicates that a cup of hot water, along with other hot drinks such as tea, can help calm the stomach and stimulate the peristaltic action, which might alleviate constipation.

Improved circulation

Hot water serves as a vasodilator. This means that it enlarges blood vessels, which can assist in improving circulation.

Heat therapy is an approach that frequently employs warm water, like hot water bottles or warm baths, to enhance circulation. Staying hydrated can also support blood flow. Therefore, consuming hot water might aid in boosting circulation.

Reducing shivering

Shivering often happens when a person feels cold. A study conducted in 2017 revealed that drinking warm beverages, like hot water, can effectively warm the body and diminish shivering.

This occurs because the body needs to exert less effort to maintain its temperature. Consequently, drinking hot water might be especially beneficial for those who work or exercise in chilly environments.

Helping with cold symptoms

When an individual has a cold or a similar condition, they might suffer from symptoms such as a sore throat or congestion.

Drinking warm liquids, such as hot water, can soothe the throat by providing lubrication and alleviating inflammation. Furthermore, warm fluids can help to break down mucus and facilitate the expulsion of phlegm.

Encouraging consumption of coffee and tea

Generally, when individuals drink tea or coffee, they may use hot water to steep a tea bag or brew coffee beans to savor the drink. Both tea and coffee can offer a range of potential health advantages, such as supporting cardiovascular health, lowering the risk of diabetes, and decreasing the likelihood of certain cancers.

Other benefits of hot water

• Pain relief
• Cold and sinus relief
• Menstrual cramp relief
• Stress and anxiety management
• Improved circulation
• Relaxation and better sleep

Risks

The main danger of consuming hot water is the possibility of burns. Water that feels comfortably warm on the fingertip could still scorch the tongue or throat. Individuals should steer clear of drinking water that is close to boiling point, and it’s advisable to test a small sip before swallowing a larger amount.

Consuming hot water from a covered, insulated cup can help minimize the chances of spilling and subsequently getting burned.
Drinking caffeinated coffee or tea might lead to excessive caffeine intake or feelings of jitteriness. This can be avoided by reducing the number of cups of coffee or tea consumed, or by substituting caffeinated beverages with plain hot water.

Conclusion

Consuming hot water will not remedy any illnesses. Nevertheless, as long as the water isn’t boiling, the dangers are quite low. Currently, there is limited research focused on the possible advantages of drinking hot water. Regardless of whether the water is heated or chilled, it is essential for individuals to keep well-hydrated and consume ample water.