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Staying hydrated is extremely important, especially when exercising regularly. Drinking at least two to three litres of water a day is recommended and it can have both short-term and long-term effects.
As sweat evaporates from the skin, it removes heat from the body, which also causes body fluid to be lost.
This is why it is extremely important to replace the fluids lost throughout and after exercising.
Speaking to Express.co.uk, David Wiener, Training Specialist at AI-based fitness and lifestyle coaching app Freeletics, explained how drinking water can help slimmers lose weight.
He said: “There are many inconclusive studies that have examined the link between water and weight loss.
“While none have explicitly stated that there is a direct link, there is undoubtedly some form of correlation.
“There are a number of studies that prove that drinking more water throughout the day may benefit weight loss and weight maintenance.
“Drinking water has been shown to improve your resting energy expenditure – a.k.a increases the number of calories you burn.
“Drinking cold water over room temperature water has been shown to improve these effects, as it leads to a temporary metabolic boost from thermogenesis.
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“This means your body expends more energy to increase the body temperature. And therefore, the more calories you burn overall.”
One 2014 study showed that those who drank 500ml of cold water experienced an increase in energy expenditure.
The 12 participants burned between two to three percent more calories than usual in 90 minutes after drinking the water.
The expert added: “Some people claim that drinking water before a meal reduces appetite.
“This is largely due to the fact that opting for water over other drinks such as juice or other sugary drinks will greatly reduce calorie intake.
“Furthermore, the link between drinking water before a meal and reduced appetite has only been shown in middle-aged and older individuals.”
Another 2014 study published in the Journal of Natural Science, Biology and Medicine examined 50 overweight females throughout the course of eight weeks.
The participants drank 500ml of water 30 minutes before breakfast, lunch and dinner, in addition to their regular water consumption.
The women experienced a reduction in body weight, body fat and body mass index.
They also reported a reduction in appetite throughout the day.
David added: “The recommended daily intake of water is around two litres each day; however, this is just a guideline and can often vary between each individual.
“For example, people who sweat more frequently or exercise more often, will need more water compared to those who don’t.
“Being continuously hydrated is also essential during workouts.
“If your muscle cells are dehydrated, the process of building muscle is slowed.
“Water dissolves electrolytes and distributes them throughout the body, reducing symptoms which can negatively impact exercise, such as cramping.
“In addition, water allows the body to sweat which maintains body temperature and decreases fatigue, which can allow you to work out longer therefore and burn more calories.”
The expert warns that water is not a replacement for meals.
He said: “You should continue to eat your daily calorie allowance while drinking around two litres of water per day.”
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