Increasing the amount of water you drink each day is often presented as the solution to losing weight faster.

Two of the most common myths about hydration and weight loss are that water can stimulate calorie burning and that it can suppress appetite. Although there is some scientific evidence to support these theories, the conclusion is not clear-cut, and the implications are age-dependent. One thing is clear, however: water can help us lose weight, indirectly, if we consume it instead of high-calorie drinks. “Water can help us lose weight. If we choose water as our main source of fluids in favor of any juices, alcohol, it can save us from consuming some calories (water is the only one that does not contain calories) and therefore affect our weight. explained Dr. Olena Lakatush, specialist in nephrology and nutritionist.

Water does not help burn calories in young people

According to a small study involving 14 young people, drinking 500 ml of water increased basal metabolism, which is the number of calories the body uses to maintain basic functions such as breathing, circulation, organ function and maintaining body temperature, even when we are not exercising. physical activity.

Resting metabolic rate varies from person to person and depends on factors such as age, gender, weight, height and body composition. This is an important indicator for estimating daily caloric needs and understanding how the body uses energy.

Despite its promising potential, this effect was only observed for an hour and did not have a significant impact. For the average 70kg adult, this increase burns 20 extra calories – or the equivalent of a quarter of a biscuit – for every 500ml of water consumed.

In another study of eight young adults, an increase in basal metabolism was observed only when the water consumed was very cold, leading to a modest increase of about 4% in the number of calories burned. This difference can be explained by the body’s need to spend more energy to bring the water to body temperature or to process the increased volume of liquid through the kidneys. It is important to note the limits of this effect, which are observed only for one hour.

Thus, although scientifically there is the possibility of a minimal increase in basal metabolism, the actual difference in calories burned is negligible. For example, even if you drink an extra 1.5 liters of water per day, the total number of calories burned will be lower than the calorie intake from a simple slice of bread.

It’s also worth noting that this study focused on young, healthy adults. For a more complete perspective, further research is needed to determine whether this effect is relevant to other age groups, such as middle-aged adults and the elderly.

Does drinking water reduce appetite or not?

The idea that water consumed during meals can reduce appetite seems logical. Because the stomach is partially filled with water, there is less room for food, so you may eat less. Several studies support this theory, especially studies conducted on adults and the elderly. This is also the reason why people in poor health or with a reduced appetite are advised to avoid drinking water before meals, so as not to affect the intake of nutrients.

But for those who want to lose weight, researchers have not reached a clear conclusion. One study found that middle-aged and elderly people could lose 2 kg over a 12-week period if they drank water before meals, compared to those who did not hydrate before meals.

In contrast, younger participants (ages 21 to 35) experienced no change in body weight regardless of whether they drank water before eating or not.

However, because the study did not use blinding (where information that could affect participants remains confidential until the experiment is complete), there is a possibility that participants could have inferred the reason they were asked to consume water before a meal. This may have prompted some of them to consciously adjust their food intake, hoping that this approach would help them achieve better weight loss results.

It should be noted that, in general, the effect of water on appetite suppression can vary depending on the person and the circumstances. While some people may experience a slight decrease in appetite after drinking water, others may not experience the same effect.

One problem with this type of study is that it mainly looks at whether participants eat less at just one meal during the day after drinking water. And while water may have an appetite-suppressing effect, it doesn’t seem to lead to a significant long-term change in body weight, and this could be explained by conscious changes in eating.

Just drinking water is not enough

One of the ways to feel full is through the nerve endings inside the stomach. When food enters the stomach, these endings trigger signals that trigger the release of hormones responsible for feeling full.

However, water, being a liquid, is quickly removed from the stomach, that is, it does not contribute to satiety. In addition, due to the anatomical shape of the stomach, liquid can bypass partially solid contents that are digested in the lower part of the stomach.

Therefore, water can be quickly thrown out of the stomach, so even if we consume it at the end of a meal, it does not necessarily prolong the feeling of satiety.

If you are trying to cut down on food and lose weight, drinking too much water may not be an effective solution. However, there is evidence to suggest that when water is combined with other elements (such as fiber, soups or vegetable sauces), it can slow down the process of stomach emptying, which can help you feel full longer.

Although water does not directly affect the weight loss process, it can still play a useful role, as it is the healthiest and lowest calorie drink available to us. Choosing water over sugary drinks like soda can be a simple approach to reducing your daily caloric intake to help you lose weight.

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