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Published on June 21, 2018

How Much Water Should I Drink to Lose Weight? Find the Answer Here

How Much Water Should I Drink to Lose Weight? Find the Answer Here

Many people question ‘how much water should I drink to lose weight?’ and the answer is simple, yet it is backed by complexities correlated with human physiology, and that of many living organisms on Earth – some having up to 90% of their body weight comprised of water.

In this article, we’ll examine how much water you should drink to lose weight and water’s effectiveness on overall mental and physical health. I preface this article with

  • a) You will also need to apply an exercise regimen in order to expedite your weight loss results.
  • b) I think you should drink ‘finely’ filtered water or spring water to reap the most weight loss benefits – we’ll examine.

Human Body on Water

Everything is made of atoms. An atom is defined as the smallest particle of an element like oxygen or hydrogen. Atoms join together to form molecules. A water molecule has three atoms: two hydrogen (H) atoms and one oxygen (O) atom (“H2O”). One drop of water contains billions of water molecules. These water molecules are prevalent throughout our bodies as well, being that up to 60% of the human adult body is in essence water.

According to H.H. Mitchell, Journal of Biological Chemistry 158, the human brain and heart are composed of 73% water, and lungs about 83% water. These are staggering figures when truly put into perspective; if you deprive yourself of water, not only are you not losing weight but you are depriving your vital organs, brain and heart.

I don’t know about you, but personally I like to move about this Earth with a fully ‘fueled’ brain and heart!

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Muscle Composition, Water and Weight loss

We examined water’s impact on the brain and heart, now consider that the human skin contains 64% water while muscles and kidneys are made up of 79%; even bones are watery at about 31%. Considering the muscles specifically in this, you can deduce that their water composition is of the utmost importance when wanting to lose weight.

Generally speaking, you will not only lose weight when optimally drinking water throughout the day but you’ll also build and regenerate muscle faster! Per pound of lean muscle, the average human will lose 50cal (calories) per day at maintenance – meaning with little to no activity. Of course, with no activity for too long of a period of time, that muscle won’t last, but that’s for a different article!

Anyways, let’s just say that more muscle means more calories you’ll burn per day, and that’s just more weight loss.

Water Quality and Cognitive Function

The quality of your water is a big factor in fueling your heart, organs and muscles with premium fuel. It also has a huge impact on cognitive function and your ability to build neural pathways, regenerate tissue and more – most of which occurs in the deep sleep (REM) state.

In order to lose weight and perform at your peak levels of brain function, I suggest consuming filtered water such as reverse osmosis water, natural spring water or, one I’ve been enjoying lately, Icelandic Glacial Natural Spring Water, which is direct from Iceland’s legendary 5,000 year old Ölfus Spring – then filtered through lava rock and balances at pH 8.4.

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I’ve actually had some water filtration sales people come to my home and pitch me on a $10,000 diamond and rock filtration system that is connected to my house! I declined having simply done some math on the cost of purchasing balanced water vs installation of the system. Plus, moving the system would have been a pain – but that’s beside the point.

Now you may be thinking, pfft look at this guy, this water snob! Please don’t get me wrong, I hear ya. But when we consider the importance of waters role in the overall function of the human mind and body, it’s undeniable that being a ‘water snob’ ain’t such a bad idea!

You don’t need to spend an arm and a leg for water, but I do suggest finding a local source of natural spring water and to avoid tap water, and even avoid filtering tap water with those water jugs. The issue I’ve found with those water jugs when running pH tests and more, is that they don’t filter entirely as they claim. Their filtration deteriorates over time which causes inconsistencies in the quality of your water consumption.

Water for Weight Loss

Since we’ve established that water quality plays a factor in weight loss, let’s now get into the straight goods: how much water should you drink to lose weight? This varies person to person, but let me start by saying that my intake as a 6ft 2 adult male 200lbs/90.7kg ranges between 3L – 5L per day. It depends on your height and weight as per my example, and also on activity level – which is why I prefaced this article by saying exercise is key and it doesn’t need to be much.

Exercise and weight loss are fundamentally hand in hand but that doesn’t mean you need to go deadlifting or squatting huge weight – you can take more walks throughout the day, hike or ride a bike; anything which makes you move consistently. In fact, in a recent youtube video I examined the question ‘how much cardio should I do to lose weight’:

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To coincide with your added levels of activity, you should aim to consume between half an ounce and an ounce of water for each pound you weigh, every day. In my example I weight 200lbs, which would make my quality water intake goal to land between 100-200 ounces (2.95L – 6L) of water based on activity levels of the day.

Generally speaking, you will be drinking water throughout the day and keeping a water bottle near-by. Personally I like to use a large jug or large bottled water. And, let me give you the heads-up that you will pee often!

Intermittent Fasting and Water Consumption

I’ve established somewhat of a following around intermittent fasting, time restricted eating and maintaining a metabolic state known as ketosis. I’m not going to get too far into these things on this article because they are not entirely related to the primary topic of how much water one should drink. But I will add that applying intermittent fasting for weight loss will exponentially improve your results.[1] You may just want to apply it more long term than initially thought.

I personally intermittent fast or time restrict my eating at least 3-4 days of the week for many benefits that I’m sure we’ll discuss on future articles to come.

Closing Arguments

At this point, it should be overwhelmingly clear that drinking quality water consistently throughout the day is a no brainer!

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But, in case you’re not sold, let me just say that when you improve your water intake, the results are so rapid you’ll be shedding weight within the first day and seeing significant results by week 1.

So much so that you will be excited to keep getting those weight loss results and continue to become a water snob as time goes on. Good luck!

Featured photo credit: Pexels via pexels.com

Reference

More by this author

Adam Evans

Creative Director, BioHacker, Researcher, Competitive Athlete

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8 Things to Watch for If You’re Considering Being Vegetarian

8 Things to Watch for If You’re Considering Being Vegetarian

Vegetarianism has been around for a long time, finding favor with many people, including Pythagoras clear back around 580 B.C. It’s been presented as one of the most healthy diets around, including being touted by the Egyptians to the point of abstaining from meat and animal clothing due to karmic beliefs. The vegetarian society (vegsoc.org) defines vegetarianism as:

“Someone who lives on a diet of grains, pulses, nuts, seeds, vegetables and fruits with, or without, the use of dairy products and eggs. A vegetarian does not eat any meat, poultry, game, fish, shellfish* or by-products of slaughter.”

While it’s pretty obvious that there are multiple benefits to following a vegetarian diet, it’s always good to be informed about the cons of this dietary choice as well.

Outlined below are several things you might want to be aware of before you say good-bye to meat forever. Whether you are a current vegetarian, or contemplating making a shift, keep in mind these 8 things to keep yourself healthy.

1. You could suffer from B12 vitamin deficiency

The B vitamins are especially important for stress management, adrenal health, and brain function. Vegetarians in particularly are at risk for B12 deficiency. Vitamin B12 is attached to the protein in animal products and without enough B12 you can suffer from depression, fatigue, and an inability to concentrate.

Due to its attachment to animal proteins, B12 is the hardest for vegetarians to obtain when they don’t eat dairy or eggs in their diet. This essential little vitamin can be found in some algae and has been added to some yeast, but research doesn’t currently provide enough information to say whether or not these forms of B12 are of good quality and can provide adequate supplementation.

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The body is unable to make this vitamin, meaning it has to be taken in through food or supplementation. Essential for making red blood cells, DNA, nerves and various other function in the body, a Harvard Health Medical report in January of 2013 found symptoms of a B12 deficiency can present in sneaky ways including depression, paranoia, delusion, and loss of taste and smell.

2.  You could suffer from higher states of anxiety/depression, lower sense of well-being

According to a CBS Atlanta report, vegetarians suffered from a higher rate of anxiety and depression than their counterparts. Read the full report here. Depression and/or anxiety can be a result of many possible deficiencies including essential vitamins and amino acids you can find only in meat products, including Omega-3s from wild caught salmon.

Without the correct supplementation and proper understanding of diet, including the importance of micro and macro nutrients, depression and anxiety can become a serious problem, bringing down the overall health and well-being of vegetarians.

Even though reports on health and lifestyle show vegetarians have a lower BMI and lower consumption of alcohol and drugs, it also shows they suffer from more chronic illnesses and more visits to the doctor than their meat eating counterparts.

3. You could suffer from excess weight

When you go vegetarian it opens up a lot of food, but just because there isn’t any meat in front of you, it doesn’t mean it’s necessary healthy. Though pizza and beer technically fall under the vegetarian diet, it’s not a healthy choice for your waist line.

Just because being a vegetarian is associated with a healthier lifestyle in many cases, doesn’t mean it’s always true. Making bread and pasta your staples and not understanding where your protein sources should be coming from, can pack on body fat, which increases your chances of health issues such as diabetes and chronic inflammation.

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If the choice to go vegetarian happens on a whim without the proper understanding of food control, portion, and nutritionally dense alternatives you can find yourself reaching for vegetarian foods, which could cause serious problems down the road. Nuts are a good example, but just because something is touted as healthy, it doesn’t mean, your should eat it in excess.

Eating too many calories in fat will still cause you to gain weight. Eating too many calories in carbs will cause you to gain weight. Eating too many calories in protein will cause you to gain weight. See a pattern here? Not to mention you’ll miss out on important nutrients the body needs by over-eating in one area and under-eating in another. Re-read number 2.

4. You could have a higher risk of heart disease

Eating plenty of fruits and vegetables should be a goal we all strive for, but when you cut out meat, you also cut out what is known as complete protein, which you find in animal by-products. Complete means more than just the essential amino acids, it means those amino acids contain dietary sulfur. Without enough dietary sulfur, which is found almost exclusively in fish and pasture feed grass beef, the body will struggle with the biological activities of both protein and enzymes.

The effects cascade downward, effecting bones, joints, tissues, and even metabolic issues. In short, a low intake of sulfur associated with a vegetarian diet can result in high blood levels of homocysteine, which may lead to blood clots in your arteries, blood clots raise your risk of stroke and heart attack. To read the full report click here.

5. You could suffer from low cholesterol

I know, at first you’re thinking, wait, low cholesterol is a good thing. Yes, it is, when it’s LDL cholesterol, which you get from eating an unhealthy diet, but low HDL (good cholesterol) can cause serious health issues. HDL, according to the mayo clinic, is in every cell in our body and can help fend off heart disease, not enough of it though, and too much LDL can go the other way, will be building up plaque in the arteries and leading to heart disease.

Cholesterol, the good kind, is actually vitally important to the making of every steroid hormone in the body! There are six, and without cholesterol the body is unable to convert hormones, and it can cause damage in the endocrine system.

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A vegetarian without a balanced diet, meaning enough protein, enough veggies, and enough good fats, could disrupt his or her adrenals, which are directly connected to the endocrine system and the body’s ability to make and synthesize the hormones your body needs. The six major hormones in the body help do everything from metabolizing carbohydrates, to the electrolyte balance, to making sure if you’re a woman you can carry a healthy baby through pregnancy.

6. You could suffer from lower bone density and osteoporosis.

Osteoporosis, the disease where the bones get thinner, weaker, and fractures become a high risk with day to day movements. It’s often associated with the older generation, but your risk for osteoporosis increases with a lower bone density. Bone density can be directly related to diet and lifestyle, along with many other factors.

When it comes to eating a vegetarian diet it’s possible to miss getting enough of the right nutrients, causing the bones to begin to break down. If your vegetarian diet isn’t balanced and providing you with the correct nutrients and the means to absorb the correct nutrients, your body could begin to break down.

Recently, Professor Tuan Nguyen of Sydney’s Garvan Institute of Medical Research led a review of both Australian and Vietnamese research around the bone density of vegetarian versus their meat eating counterparts. Helping Professor Nguyen was Dr. Ho-Pham Thuc Lan from Pham Ngoc Thac University of Medicine in Vietnam. The review was designed to sort though years of research surrounded by discrepancies and inadequate clinical data.

At the end of the review, with vegetarianism rising to around 5% of the populace in the western continents, and with wide spread osteoporosis reports – 2 million in Australia and closer to 54 million in America – the decrease in bone density of vegetarians is a serious issue which needs to be addressed, if you’ve cut meat and animal by-products out of your life.

7. You could be at a higher risk for colorectal cancer

Cancer seems to be running rampant through America, and it’s within everyone’s best interest to do all they can to keep their body healthy and happy to prevent cancer from finding a place to grow. In most studies it’s been found vegetarians are at lower risk for cancer, but a European Oxford study with over 63 thousand men and women in the United Kingdom found the risk for colorectal cancer higher in vegetarians than in meat-eaters.

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Extra care needs to be taken when establishing a diet to ensure the body is receiving and able to up take all the important nutritional benefits and requirements from food.

8. You could end up eating more processed food

Depending on how deep you choose to go as a vegetarian, it could create the need to substitute a lot of food and recipe ingredients in your diet, but what happens when you cut out meat, eggs, and dairy and your recipe calls for meat, eggs, and/or dairy? You have to end up using a “healthy” vegetarian alternative which include stabilizers, thickeners, and various other ingredients you can’t pronounce.

Lauren from Empowered Substance puts it into a great perspective with her comparison of Earth Balance, a vegetarian approved butter replacement compared to butter. She points out the ingredients in Earth Balance consist of: Palm fruit oil, canola oil, safflower oil, flax oil, olive oil, salt, natural flavor, pea protein, sunflower lecithin, lactic acid, annatto color. Meanwhile, the ingredient list in butter, is much shorter. It’s butter.

That’s only one example. To appeal to the vegetarian lifestyle food manufacturers have found alternatives which fall under vegetarian, but aren’t necessarily healthy for you. Consider baked goods, which though vegetarian can be filled with more sugars and binders than regular baked goods with diary products. It’s the same with vegetarian items like mac and cheese, without using real cheese you may just be getting oil and thickeners, without even the smallest amount of nutritional value.

The reality is, most vegetarian substitutes contain the same junky alternatives which even meat eaters should be avoiding to remain happy and healthy.

On one final note, whichever lifestyle you choose to work with, remember anything in excess – including protein and animal by products – isn’t healthy for the body. It takes a wide spectrum of food and nutrients to keep the beautiful body you travel around in all day running in prime condition.

 

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