Based on a Health Match article reviewed by registered dietitian, Samantha O’Toole, and studies published in the Journal of Clinical Endocrinology & Metabolism.

While diet and exercise are vital, proper water intake directly impacts your body's ability to burn fat.

Drinking adequate water supports muscle development and regulates body temperature, which indirectly aids metabolic health. However, hydration also plays a direct role in weight management. Here are five scientific reasons why proper hydration can accelerate fitness goals.

Water boosts resting metabolic rate

The human body burns calories even at rest, a process called the resting metabolic rate, and water plays a vital role in this process. Drinking an adequate amount can boost resting metabolic rate by amost 3%.

Studies in the Journal of Clinical Endocrinology & Metabolism showed that 500ml of cold water increases resting metabolism, ultimately resulting in burning more calories. However, the study also noted that this effect lasted only up to an hour after drinking.

Increase the lipolysis process (fat metabolism)

Water molecules activate the body's fat-burning process. Because it plays a key role in breaking down fat into energy, you can use this extra energy during exercise to burn more fat.

So, you must drink plenty of water throughout the day. However, it's crucial to note that the lipolysis boost diminishes if you're eating in a calorie surplus.

Water acts as a natural appetite controller

According to Samantha O’Toole, drinking water triggers brain signals that make you feel full, reducing your overall appetite and preventing overeating. So, next time, try to hydrate yourself instead of munching on junk during snack time.

Help in maintaining consistency in workouts 

Adequate hydration helps muscles, joints, and connective tissue function properly, reducing pain and sudden cramps and ultimately helping maintain regularity in the gym. 

Proper hydration ensures you can exercise uninterrupted, without cramps or pain, helping the weight-loss journey stay on track by burning more calories and fat.

Liquid-calorie intake can be reduced

Drinks such as sodas, canned juices, and sugary drinks can significantly increase daily calorie intake. However, the opposite is true when you drink fresh fruit juices or smoothies without added sugar. 

So, next time, grab a glass of cold water or homemade fruit juice instead of a soft drink, which can significantly reduce liquid-calorie intake and help manage weight.  

Now, the question is: how much should you drink in a day? After all, drinking too much can do more harm than good.

Adults should at least drink 64 ounces (1.89 liters), and anyone weighing 180 pounds or more should drink 90 ounces (2.66 liters) regularly.

Written by

Supradeep Dutta

Edited by

Sagnik Bagchi