The science of water and the body

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(KALB) - You've heard that water is good for you - but why? Tyler Hall takes an in-depth look at the science of water.

Water Can Help Burn Calories:
Water helps burn more calories through resting energy expenditure, or the rate at which you use up calories when you are resting. Adults who drink water can have up to a 30% increase in their overall resting energy expenditure. (These effects can last up to at least 60 minutes).

Cold Water vs. Warm Water:
Cold water can actually do a better job than warm water of calorie-burning. Cold water encourages the body to use up more calories to warm up the water to the ideal body temperature of 98.6 degrees. The ideal range of body temperature is between 97 and 99 degrees.

Energy Expenditure:
This means the amount of energy (or calories) that a person needs to carry out a physical function such as breathing, circulating blood, digesting food, or physical movement. The total daily energy expenditure (TDEE) is the total number of calories you burn each day. Preventing weight gain, energy intake or calorie intake must be in balance with your energy expenditure.

Water Can Reduce Appetite:
This is more for the senior population. Researchers behind a 2008 study have discovered that drinking water before having your breakfast can help obese and overweight adults reduce their consumption of calories during breakfast by up to 13%.

Water Can Decrease Caloric Intake:
Water is naturally free of calories, so when you swap out soda or juice for water, you don’t add any calories to your meal. Another interesting thing, is that the average person will gain roughly 3 or so pounds every 4 years. By drinking an additional one cup of water a day can help reduce this weight gain by roughly a quarter pound while substituting a single serving of sugar-sweetened beverages with water can help lower this four-year weight gain by just over 1 pound.

Encouraging children to drink water:
Children should be encouraged to drink water at schools with their lunches versus other drinking choices. This could prevent child and adult obesity. Encouraging children to drink plain water with their school lunches could prevent more than half a million youths in the United States from becoming overweight or obese, and trim overall medical costs and indirect societal costs that are associated with these problems by more than $13 billion, according to new studies.

The recommended dose of water:
Health Experts recommend drinking eight, 8-oz glasses of water (roughly 2 liters) per day. Drinking 1 to 2 liters of water per day should be enough to help towards weight loss. In different measurements; here’s the recommended amount of water you should drink; liters (1 to 2), ounces (34 to 67) and glasses (4 to 8). Overall, it’s important to drink 1 to 2 liters of water per day towards aiding in weight loss especially when consumed before having your meals while also staying hydrated.

Key messages:
Water can be really helpful for weight loss, as it is a 100% calorie-free solution, helping you burn more calories and may even help suppress your appetite if especially consumed before your meals. Overall benefits of drinking water out-weight themselves when replaced by sugary beverages with water. It’s an easy way to cut back on sugar and calories but keep in mind that aside from drinking lots of water, there’s more required to lose significant weight. Water is just part of the puzzle.

Sources: Food Science News / Very Well / Science Daily (University of Illinois at Urbana-Champaign) / Healthline

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