Does warm water help in weight loss-various-aspects-
Yes, consuming warm water can assist in weight loss by enhancing metabolism and curbing appetite.
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.
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.
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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.
Warm water benefits
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.
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.
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.
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
What are the Benefits of Drinking Hot Water?
Is Drinking Hot Water Beneficial for Your Health?
The simplest method to stay in good health is by drinking hot water first thing in the morning on an empty stomach, which has been around for centuries. It is taken in various ways for various benefits, and it has several positive effects on one’s health.
1. Enhances digestion and metabolism
Drinking hot water in the morning helps you have a better digestion and metabolism. Drinking warm water in the morning helps to boost the digestive system’s function and increase blood flow to the intestines. It facilitates improved digestion. It facilitates the body’s ability to digest complicated food and absorb nutrients. It also relieves bloating and constipation.
2. Aids in detoxification
One of the main advantages of consuming warm water is that it detoxifies the entire body. It eliminates poisons from the body by increasing the body’s temperature and causing perspiration, which causes toxins to be released through the skin. It enhances blood flow and aids in waste removal from the body. In addition, waste products are eliminated from the body by more efficient digestion. Drinking hot water every day will prevent stomach problems such as acidity, constipation, and indigestion.
3. Enhances blood flow
Drinking warm hot water has the additional advantage of enhancing blood flow. Better blood flow also enhances oxygen delivery to different organs, which lowers the risk of cardiovascular illness and enhances numerous bodily functions.
4. Keeps You Hydrated
The fact that warm water helps maintain hydration is another benefit of consuming it. During bodily functions, exercise, breastfeeding, etc., drinking hot water replenishes the fluids that are lost. It helps keep body temperature and lowers the risk of dehydration.
5. Facilitates weight loss
Warm water is known to boost metabolism, which aids in calorie burning. Drinking hot water in the morning and before meals can help those attempting to lose weight. It helps with digestion and metabolism when taken in the morning, and it makes you feel satisfied and less likely to overeat when taken before meals.
6. Aids in the treatment of colds and congestion
Mix honey with warm water to get the most out of it. You will see the difference in your health. Honey in hot water helps alleviate symptoms of colds and nasal congestion. Steam aids in lowering sinus pressure, and warm water with honey can help relieve a sore throat. Additionally, it eases nasal congestion and reduces inflammation.
7. Beneficial for Your Skin
One of the main advantages of drinking honey with warm water in the morning is that it nourishes the skin. Because the condition of your skin reflects your overall health, metabolism, and digestion, honey and hot water help detoxify and give your skin a shine. It shows on your skin when poisons that induce acne and redness are expelled from your body. Additionally, it lessens acne and promotes scar healing.
8. Eases Menstrual Cramps
Warm drinking water has the advantage of calming the uterine muscles and alleviating menstrual cramps. Using a hot water compress can also help alleviate period pain in addition to drinking hot water.
9. Lowers anxiety and tension
Warm water with honey helps calm your neurological system. It lowers stress levels and relaxes your muscles. Additionally, hot honey water increases oxygen delivery to the blood, which improves your memory and focus.
10. Reduces dental pain
Warm water can help alleviate dental discomfort and sensitivity by increasing blood flow to the gums, which lessens pain. Additionally, it enhances dental health by removing plaque accumulation on the teeth.
11. Provides comfort in cold weather.
Drinking hot water with honey during chilly weather is beneficial in lowering shivering. It’s quite pleasant in the winter and maintains the body’s warmth. The fact that honey and warm water boost immunity, which helps maintain your health throughout the winter and ward off colds, is another advantage.
Hot Water’s Possible Risks
Drinking too much hot water might have certain negative consequences since everything in excess is bad.
- If the drinking water is too hot, there is a chance that the larynx may burn or that you may get an internal scald. It is recommended to drink warm water rather than hot water.
- Drinking too much hot water might result in dehydration or an upset stomach.
- Since hot water might cause pain, individuals with gastrointestinal disorders such as acid reflux should avoid drinking it on an empty stomach.
- Because warm honey is known to contain hazardous chemicals, hot water with honey may cause the body to produce toxins.
- Honey is a natural sweetener that those with diabetes should not use in hot water.
Stay warm and secure!
Given the advantages of drinking warm water, such as better digestion, metabolism, blood circulation, weight reduction, hydration, detoxification, and radiant skin, adding warm water to your regimen is a wonderful way to boost your health. Be mindful that drinking too much hot water can be harmful. Drink warm water in moderation to prevent any negative consequences.
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.
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If Any Patient of ENT Requires Any Surgery, Opd Consultation Or Online Consultation In Clinic of ENT Specialist Doctor Dr. Sagar Rajkuwar ,He May Contact Him At The Following Address-
Prabha ENT Clinic, Plot no 345,Saigram Colony, Opposite Indoline Furniture Ambad Link Road ,Ambad ,1 km From Pathardi Phata Nashik ,422010 ,Maharashtra, India-Dr. Sagar Rajkuwar (MS-ENT), Cell No- 7387590194, 9892596635
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