Thursday, 22 June 2023 / Published in Uncategorized

A Journey into Wellness, Part 5 – Hydration essential to Weight Loss, Wellness, and Health Support

Hydration Essential for Weight Loss Wellness and Health.

Aloha,

I am so grateful for the rain we had over the last several weeks, but very thankful the clouds have opened on occasion to let us dry out for a moment and enjoy the summer weather. It is amazing to see everything so green!

Hydration Essential for Weight Loss Wellness and Health.

I apologize we took a hiatus in our article posting for the month of June. As we enter into the Spring and Summer months, our trusted partners, and here at Pure Drip, tend to get busier. We will return this fall taking a dive back into exploring the Health and Wellness opportunities our partners offer for you, and the community to support your Selfcare Journey.

This month I wanted to talk about Hydration and its key role in Weight Loss, Wellness, and your Health. As I continue down my personal Journey of what Selfcare, Wellness, and Health really means to me, one of my biggest struggles I tend to focus on is my weight. I know I am not alone in this, and it tends to be more of an internal struggle. With so much content in the news today and hype about weight loss medications like Ozempic, Metformin, even Berberine. I tend to whimsically hope there is a magic pill or shot that I could shed 40 lbs. in no time flat.

We tend to forget, or ignore in my case, that there are so many factors which play critical roles when it comes to losing weight. Things like our personal body type, metabolism, genetics, nutrition, motivation, stress, even esteem, just to name a few of the variables that directly affect our weight loss goals. In this month’s article I want to focus on Hydration and its vital function on supporting weight loss, health, and wellness. It is also vital as we head into the hotter months, as well living at such a high altitude and arid climate here in Colorado.

After some focused research there are several common topics that are discussed regarding proper hydration and weight loss and health. Let’s talk about the most common of them.

Water is a natural appetite suppressant;
Drinking water can stimulate the metabolic process;
The right hydration can decrease calorie intake;
Proper hydration is essential in your workout routine;
Good hydration supports the bodies elimination of systemic wastes;
Hydration is a key component in the body’s cycle of lipolysis (the breakdown of fats and other lipids by hydrolysis);

Water is a natural appetite suppressant

Water naturally suppresses your appetite! There are two main biological functions that occur here, the first is how our bodies interpret thirst vs. hunger, and the second is the physiological baroreceptors that line our stomachs.

Our perception of feeling hungry may also be the very same indication that our bodies are actually telling us that we are dehydrated and are in need of fluids instead of food. We often resort to foods, snacks, and/or some sense of caloric intake to satisfy this feeling instead of drinking water. When the first feelings of hunger arise, starting with a glass of water will meet the need of hydration, decrease calorie intake, aid in the process of digestion, and support the feeling of fullness and satiation of feeling hungry. Keep in mind that the feeling of fullness when drinking water may not last as long as food intake because water is more quickly absorbed.

Our bodies physiology is so amazing, when our stomach is filled and stretched, whether it be with food or water, it activates baroreceptors (stretch receptors) in the stomach. This notifies the brain that the stomach is filled with something which we interpret as being full.

People who drank two glasses of water immediately before a meal in a small 2016 study ate 22% less than those who didn’t drink any water prior to eating. About two cups should fill your stomach enough for your brain to register fullness.

Studies of older adults have shown that drinking water before each meal may increase weight loss by 2 kg (4.4 lbs) over a 12-week period. In one study, middle-aged overweight and obese participants who drank water before each meal lost 44% more weight, compared to a group that did not drink more water.

Another study also showed that drinking water before breakfast reduced the amount of calories consumed during the meal by 13%. Although this may be very beneficial for middle-aged and older people, studies of younger individuals have not shown the same impressive reduction in calorie intake.

In a 2014 study, 50 overweight females drank 500 milliliters (mL) of water 30 minutes before breakfast, lunch, and dinner, in addition to their regular water consumption, for 8 consecutive weeks. The participants experienced a reduction in body weight, body fat, and body mass index. They also reported appetite suppression.

One study – conducted by researchers at Virginia Tech – found that those who drank about 2 cups of water before a meal were able to lose 5 lbs more than a group of people who followed a similar meal plan, but didn’t drink water before eating.

Drinking can stimulate the metabolic process

Something really interesting that most people may not consider is a term called “Resting Energy Expenditure” (REE). As it sounds, this is the amount of energy your body uses during your resting state, when you’re “chilling out” and not engaging in any activity. Everybody’s REE is different but we all have a baseline REE.

Drinking water helps to increase our REE by thermogenesis. When the water we drink is cold our body needs to warm itself. Thermogenesis is a fancy term for heat production, drinking cold water lowers our core temperature and our body automatically starts the process of producing heat to regulate our core temp to its homeostatic state. This process of thermogenesis requires more energy than our baseline REE produces, which in turn increases our baseline metabolism.

In an eight-week study published in 2013, when 50 females with excess weight drank about two cups of water half an hour before breakfast, lunch, and dinner without any additional dietary changes, they lost weight and saw reductions in body mass index and body composition scores.

Specifically, drinking about two cups of 71°F water led to a 30% average increase in the metabolic rates of 14 healthy adults in a small 2003 study published in the Journal of Clinical Endocrinology & Metabolism.

In adults, resting energy expenditure has been shown to increase by 24–30% within 10 minutes of drinking water. This lasts at least 60 minutes. Supporting this, one study of overweight and obese children found a 25% increase in resting energy expenditure after drinking cold water.

A study of overweight women examined the effects of increasing water intake to over 1 liter (34 oz) per day. They found that over a 12-month period, this resulted in an extra 2 kg (4.4 lbs) of weight loss. Since these women didn’t make any lifestyle changes except to drink more water, these results are very impressive. Additionally, both of these studies indicate that drinking 0.5 liters (17 oz) of water results in an extra 23 calories burned.

On a yearly basis, that sums up to roughly 17,000 calories — or over 2 kg (4.4 lbs) of fat. Several other studies have monitored overweight people who drank 1-1.5 liters (34–50 oz) of water daily for a few weeks. They found a significant reduction in weight, body mass index (BMI), waist circumference and body fat. These results may be even more impressive when the water is cold. When you drink cold water, your body uses extra calories to warm the water up to body temperature.

To be realistic, this process alone will not provide significant weight loss, though it will aid in your journey of weight loss with other adjuncts as well as support your hydration while doing so.

The right hydration can decrease calorie intake

Drinking water helps reduce your overall caloric liquid intake, because water contains no calories. Alternatives such as soda, juice, sweetened tea or coffee add to your caloric intake. Most people ignore how many calories they consume in sports drinks or alcoholic beverages, though if you can replace even a few high-calorie drinks each day with water, it may have long-term weight loss benefits.

Overweight and obese women who replaced diet beverages with water after their main meal showed greater weight reduction during a weight-loss program in a 2015 study published in The American Journal of Clinical Nutrition.

Observational studies have shown that people who drink mostly water have up to a 9% (or 200 calories) lower calorie intake, on average. Drinking water may also help prevent long-term weight gain. In general, the average person gains about 1.45 kg (3.2 lbs) every 4 years. This amount may be reduced by:

– Adding 1 cup of water: Increasing your daily water consumption by 1 cup may reduce this weight gain by 0.13 kg (0.23 lbs).

– Replacing other drinks with water: Substituting a serving of a sugar-sweetened beverage with 1 cup of water may reduce the 4-year weight gain by 0.5 kg (1.1 lbs).

It is especially important to encourage children to drink water, as it can help prevent them from becoming overweight or obese. A recent, school-based study aimed to reduce obesity rates by encouraging children to drink water. They installed water fountains in 17 schools and provided classroom lessons about water consumption for 2nd and 3rd graders. After one school year, the risk of obesity had been reduced by a whopping 31% in the schools where water intake was increased.

Authors of a 2012 study found that replacing two or more high-caloric beverages for non-caloric drinks every day for 6 months resulted in an average weight loss of between 2 and 2.5 percent in a group of females with obesity. In a study from 2015, female participants drank 250 mL of water after lunch each day while attending a 24-week weight loss program. They lost 13.6 percent more weight than women in the same program who drank the same volume of diet beverages after lunch.

Proper hydration is essential in your workout routine

This might be intrinsically obvious but an important one to touch upon. Water is essential to the body especially during exercise. It assists in dissolving electrolytes and minerals (which include sodium, potassium, magnesium, etc.), and distributes them throughout the body. These essential components help with nerve conductivity, muscle contractions required for movement, thermoregulation, among many other important physiological functions.

We also sweat during heavy activity/exercise which contributes to additional fluid loss and cellular dehydration. Sweating is important! It is our body’s way to regulate body temperature. If we fail to properly pre-hydrate before a workout, replenish our fluid loss during or after a workout, this can result in both muscle cramping, fatigue, and possible heat exhaustion. A good self check to your hydration level is the color and smell of your urine. Check out Episode 2 of “Between Two IV’s”, we discuss what components to look for when it comes to your level of hydration and what factors can affect this.

As you may know, water is key in waste removal. Being well hydrated promotes the production of urine as well as assists in proper bowel movements. If you are dehydrated, your urine production is low, the color is dark, and often has a strong smell. It also can cause constipation and difficulty passing stool. Proper hydration helps in the normal function in our kidneys and decreases/prevents the formation of kidney stones. Drinking water also helps replenish fluids and recover from digestive issues such as diarrhea and indigestion.

Good hydration is also important for eliminating cellular wastes. We are made up of 60% water. 40% of that water lies in the extracellular and intracellular spaces. When our cells are working, which is 100% of the time, they produce cellular waste. Having good hydration helps to support how the body moves that waste from inside the cell to outside of the cell, transporting cellular waste through the extracellular matrix and out to our lymphatic system, kidneys, or through our stool. This concept is highlighted in our earlier article, known as “Homotoxicology”.

Hydration Essential for Weight Loss Wellness and Health.

“Homotoxicology is based on the principle that diseases are caused by homotoxins. According to Dr. Hans-Heinrich Reckeweg (founder of Homotoxicology), illnesses are agent-determined reactive processes in which homotoxins can cause the body to react with inflammation. He described a homotoxin as “any substance that creates a direct or indirect toxic burden in the human organism.” The target structure of the homotoxin is the extracellular matrix. The extracellular matrix or space acts as a molecular sieve between the capillary system, the lymph vessels, and the cells which are to be supplied with nutrients or have their waste removed. All substances and information reaching a cell are filtered through the molecular sieve of the extracellular matrix (ground substance). The sieve can become clogged, but can be restored to functionality through appropriate detoxification measures.”

Hydration Essential for Weight Loss Wellness and Health.

Hydration is a key component in the body’s cycle of lipolysis (the breakdown of fats and other lipids by hydrolysis)

Without water, the body cannot properly metabolize stored fat or carbohydrates. The process of metabolizing fat is called lipolysis. The first step of this process is hydrolysis, which occurs when water molecules interact with triglycerides (fats) to create glycerol and fatty acids. Drinking enough water is essential for burning off fat from food and drink, as well as stored fat. A mini-review from 2016 found that increased water intake led to increased lipolysis and a loss of fat in animal studies.

Hydration Essential for Weight Loss Wellness and Health.

In conclusion, there is just so much that proper hydration benefits us, in our health, weight loss, and daily wellbeing. From the microscopic cellular level to how we feel in every moment throughout the day. I know at times drinking plain water can be a challenge for some, though if there is anything you may take away from this article, it is that in your journey of weight loss, wellness, and self care don’t forget to water yourself. Just like plants need it to grow, being made up of 60% water, not only is it essential, Water is truly life!

Stay tuned for my next adventure into Wellness, until then…

Aloha a hui hou!!

Keonemana

Hydration Essential for Weight Loss Wellness and Health.

References

Hydration Essential for Weight Loss Wellness and Health.

Check out our other articles you can find on our Blog:

A Journey into Wellness, Part 5 – Hydration essential to Weight Loss, Wellness, and Health Support

Water is a natural appetite suppressant

Drinking can stimulate the metabolic process

The right hydration can decrease calorie intake

Proper hydration is essential in your workout routine

Good hydration supports the bodies elimination of systemic wastes

Hydration is a key component in the body’s cycle of lipolysis (the breakdown of fats and other lipids by hydrolysis)