Water is not only essential for life, but also plays an important role in the weight loss process. When the body is adequately hydrated, metabolism is more efficient and appetite is better controlled. However, the amount of water needed to drink each day is not the same for everyone, but depends on weight, level of activity and living environment.
According to health organizations, each person should drink at least 8–10 cups (equivalent to 2–2.5 liters) of water per day. In addition, nutrition experts also give the following specific calculation formula:
- Drink half of your body weight (in pounds) in ounces of water. For example, if you weigh 160 pounds (about 72 kg), the ideal amount of water per day is 80 ounces, or about 2.4 liters.
- If you exercise regularly or live in a hot environment, your body will lose water faster and you will need to replenish more than the recommended amount.
One thing that everyone needs to keep in mind is to listen to your body. When your body sends signals such as feeling thirsty, dry mouth, dry skin or unusual fatigue, it is time to drink water immediately.
Simple ways to stay hydrated every day
Ensuring that your body is always hydrated is not difficult when you make it a habit. Here are 5 useful tips you can apply:
1. Start your day with water
Drinking a glass of water right after waking up helps wake up the digestive system, promote metabolism and compensate for the amount of water lost after a long sleep.
2. Carry a water bottle with you
A reusable water bottle will remind you to drink water more often. When you go to work, go to school or exercise, having water nearby will help you maintain this good habit.
3. Add natural flavors to water
If you feel that plain water is too boring, add a few slices of lemon, cucumber, mint leaves or some berries. These natural flavors not only make the water more delicious but also provide vitamins and antioxidants.
4. Set a reminder to drink water
You can use a phone alarm or specialized applications to remind yourself to drink water regularly during the day. This is an effective way for busy and forgetful people.
5. Eat water-rich foods
In addition to drinking directly, you can also supplement water through your daily diet. Water-rich foods not only help the body maintain the necessary moisture but also bring a feeling of fullness for a long time, thereby supporting the weight control process. Fruits and vegetables with high water content are often low in calories but rich in fiber, vitamins and minerals, very suitable for people on a weight loss journey.
Here are some popular and water-rich foods:
- Watermelon (92% water): Sweet and refreshing, providing lots of vitamins A, C and the antioxidant lycopene to help protect the heart.
- Cucumber (96% water): A natural thirst-quenching food, almost calorie-free but rich in fiber and essential minerals such as potassium and magnesium.
- Orange (86% water): In addition to providing water, oranges are also rich in vitamin C to help boost immunity, support collagen production and improve skin.
- Strawberries (91% water): Mildly sweet, rich in antioxidants and fiber, helping to control blood sugar and reduce cravings for sweets.
In addition, you can also add other water-rich vegetables to your diet such as celery, lettuce, tomatoes, and zucchini. When you combine them into meals or use them as snacks, you can both increase your body’s water intake and limit your consumption of high-calorie foods. This is one of the most natural and healthy ways to maintain a stable weight.
So, to lose weight sustainably, you should not only focus on diet or exercise, but also pay attention to drinking enough water every day. Consider drinking water as an indispensable part of a healthy lifestyle. When your body is sufficiently hydrated, you will feel full of energy, your metabolism will run more smoothly and weight control will also become easier.
