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How much water should I drink for weight loss?
Drinking large amounts of water just because it is effective for weight loss is strictly prohibited; drinking more than 1 liter at a time or exceeding the recommended amount throughout the day can lead to water intoxication and other health problems. Basically, the recommended daily amount is 1kg of body weight x 35~40ml, and for an average adult male, 2~3 liters is reasonable including the amount of water he takes in from his diet. However, if you are exercising to lose weight, it is recommended that you take in about 350~500ml more water, taking into account the amount of water you lose through sweat during exercise. Of course, this will be affected by the intensity of the exercise and how easily you sweat, so please use this as a guideline only.
It is also affected by the type of diet.
The guidelines for water intake are considered to be different for the low-fat diet and the ketogenic diet, which are currently in vogue. For example, with a low-fat diet, carbohydrates are consumed, so glycogen is stored in the muscles and organs, and water is retained in the body. However, a ketogenic diet, on the other hand, causes a loss of glycogen, making it difficult for the body to retain water. Therefore, it is necessary to increase the amount and frequency of water intake when following a ketogenic diet. Incidentally, the correct method for both diets is important for a healthy weight loss, so it is recommended to consult with a doctor or trainer for their opinion.
What is the recommended way to drink water?
Considering the ease of absorption, it is recommended to drink white water or room temperature water, not chilled water. And it is important to drink frequently. The small intestine’s capacity to absorb water per hour is said to be around 800 ml, so it is preferable to divide the water into several portions, with 800 ml as a guide. Incidentally, when you feel thirsty, you are already becoming dehydrated, so be sure to drink a little before you feel dry.
Tea has its advantages!
We have explained that water is better for weight loss than tea, but the right amount of tea can be expected to increase the bottom line of the weight loss effect. Caffeine has the effect of making the sympathetic nervous system dominant, improving concentration, and dilating blood vessels to improve metabolism. And catechins and polyphenols are said to reduce body oxidation and calm the absorption of fat. Drinking too much can be hard on the body, but 2~3 cups a day is acceptable.
