This post is sponsored by Upy Vacuum-Insulated Water Bottle
Losing weight can be tough. Sure, the math looks simple: Eat less calories than you expend; but the practicality of that is not so easy. Especially if like me and you really enjoy food. I’m not kidding when I say I exercise so I can eat more. One thing you can do to help in the weight loss journey though is to drink more water. It might sound cliche but water is the best choice for your body, your brain and your weight loss journey.
How hydration impacts weight loss
Water Gives you Energy To Workout
Dehydration can leave you feeling a little flat. That’s no good on a normal day, and if you’re working out that can be even worse. The problem is we don’t usually notice we’re dehydrated, because we don’t start to feel thirsty until it’s too late. As a woman I understand the “but if I drink more, I pee more”, trust me you balance out eventually. Feeling the 3pm slump? Grab your water bottle, you might be dehydrated.
It boosts your metabolism
Anything you eat or drink requires energy for the body to process. This is where the term “negative calories” comes from when talking about some low calorie vegetables. The idea being it takes more calories for the body to process the food, than in the actual food. Well good news, water doesn’t have calories! While it’s not going to torch the calories like going for a run, it’s definitely going to help! In fact some studies showed that the metabolism increased up to 30% for 1 hour after drinking water.
Are you confusing hunger with thirst?
You’re not hungry, you’re thirsty! I’m sure we’ve all heard this one right? Did you know it has some basis in science. Signs of hunger can also be signs of dehydration (see list below). Do you have an empty gurgling stomach, low energy levels, or feeling lightheaded? You could be experiencing dehydration so grab some H2O.
Water reduces your appetite
Pretty sure you’ve heard that “water makes you feel full”. One study by the University of Oxford showed that 16 oz of water 30 minutes BEFORE meals helped with weight loss, compared to a control group. So it seems there may be truth in that too. Tip: if you typically drink water with your meal maybe try drinking it 30 minutes before eating to test it yourself.
Great alternative to high calorie beverages
In one simple sentence water is best. Water is fully hydrating. It contains zero calories, and it is easily absorbed by the body. Compare that to a soda with 150 calories. Or a starbucks cafe Mocha with 330 calories. Or even worse a McDonalds Milkshake with 530 calories (for the small!). To put that into perspective just 100 calories over your daily requirement everyday equals 10 lbs weight gain per year.
How much water do you need?
There is a lot of conflicting information on how much water we should be drinking. At a minimum I’d suggest the 8x 8oz a day. Other calculators say to half your weight in lbs and drink that number of ounces: 150 lbs = 75 oz. If all else fails remember the following rhyme: If it’s clear have no fear, if it’s the color of straw you need to drink more. Why no specific amount? Because there are many other factors that impact hydration including: Climate, exercise and intensity, health, pregnancy/breast feeding, and health conditions. Just like most things, there is no one size fits all rule.
Tips to stay hydrated?
I don’t like to espouse stuff that I don’t personally do, so let me tell you the biggest things *I* do to stay hydrated. Firstly, I tend to aim for a little more water than others because I do live in a hot climate (Southern California), I workout at a high intensity, and I have health conditions which require more hydration.
If soda tends to be your drink of choice nix it and only drink water with meals. As mentioned above water makes us feel fuller. I’m being totally 100% honest when I say that I rarely drink soda. The only real time I drink soda will be on vacation (when water tends to be more expensive option because you have to buy bottled) or if I’m sick and it’s the only thing that soothes my sore throat. So 98% of the time I’m drinking water.
Anyone who knows me in real life is familiar with the fact that I am rarely without a water bottle. I have a range of water bottles and I’ll buy one on vacation just stay hydrated. Recently I partnered with Upy to try their new stainless steel insulated water bottle and I’ve been very impressed.
Upy insulated water bottle
The Upy water bottle is double-walled and vacuum insulated. It is designed to work with hot or cold beverages which makes it good to have year round (I tend to like hot herbal tea in the cooler winter months). At 28 oz it’s big enough that I know with two full containers I’m well on the way to meeting my hydration needs for the day. Rust free, flavor free (there is no metallic taste like other steel water bottles) and it’s super easy to clean.
I loved that it came with two lids. The standard screw type lid, and a sports lid. Naturally I prefer the sports lid but for hot beverages I think I’ll switch to the screw top lid. Honestly I’ve been using it for my water for a while now and love it. It doesn’t have that metallic taste that I notice in other stainless steel containers, and it keeps the water cool for ages! Even in the warm Southern California weather. Also I’m not gonna lie I love the fact that the website states you can use it as a beer canister, as it was something Bob said. It looks like a smaller version of his insulated growlers. Perfect if we ever need to transport 28 oz of our home brew somewhere!
One other way to ensure adequate hydration is to use flavor drops or powders. I get it, water isn’t as tasty as soda, or juice and some may struggle to drink plain water so these flavor packs can help. We like to use emergenC packets. Great for vitamin C and electrolytes.
Even if weight loss isn’t your goal, drinking more water is just beneficial to your overall health, so bottoms up and chug!
Are you drinking enough water?
Do you use a water bottle?
What are your tips for drinking more water?
I looked for the insulated bottle that we see here in the photos and I found it on Amazon:
it’s very useful. really keeps beverages temperature stable for along time .
your tips are great. I drink much more now and I feel much more vital
Thanks for the update
I’ve been trying to stay on top of drinking habits! It’s so hard, but this is a great reminder! Thanks for sharing!
This is such an awesome tip. I never would have thought that this was a factor.
It can be huge. Even if you look at fat loss on a cellular level.
This is some very useful information for women who are trying to lose weight. Staying hydrated at all times is definitely a must for optimal weight loss.
yep, water is life!
I have confused being dehydrated with hunger in the past. I’m so happy I drink more water now, and even eat fruit and vegetables with a high water content. I can’t believe when I was a teenager I hated water. Who hates water? Thank goodness that was just a phase. I even have a tracker on my phone now and it really helps. I’m a gardener, so it’s really important I drink plenty of liquids everyday. I really want to try that water bottle now! It’s cute and looks super convenient!
Oh girl I hear ya! I hated water too when I was young. Just seemed so plain and boring
I love these tips! I’ve been trying to drink more water lately and can definitely tell a difference when I drink less/more. Thanks for the tips!
Yes I can definitely feel the difference when I don’t drink enough!
Water does so much to our health and it’s really important that it’s included in our plans of getting fit. This is really helpful, especially for people who have just started with living and eating healthy.
1) I’m definitely not drinking enough water. 2) We use refillable bottles in our home. 3) I force myself to drink a bottle of water between every meal and snack. No water = no food. It definitely makes sure I drink!
Yep I drink water with meals. That way I know I’m getting my minimum
Brenda | BrendaHaire.com
Great post! I track my water in my Fitbit app. I drink 128oz /day! I start first thing in the morning with a room temp bottle. Then I will have a lemon water. Then I just keep going all day trying to get the most in early in the day so that I’m not up all night. I like adding essential oils to mine too!
I started tracking mine in my planner, and I use myfitnesspal 🙂
Whilst I’m not currently trying to lose weight, I’m definitely trying to drink more water. This is really helped by a cute (and rather large) bottle I was gifted a few months back. I was getting a lot of headaches and assumed it was dehydration, so have been trying to drink more water ever since.
Yes I love fun bottles and cute glasses. Makes it more enjoyable to grab a water when it’s in something fun
My husband and I just went on diets at the beginning of the month. Drinking enough water has definitely been a struggle for me already!
Yeah you’ll be intaking less water on a diet. Remember food has fluid, so drink more!
I know i do not drink enough water. I am probably dehydrated!!! These are great tips! And now that the weather is getting warmer, I will need to focus on this more!
yep summer we need more water for sure!
I probably don’t always drink as much water as I should. I do keep lots of water bottles on hand, which does help and whenever I work out I tend to gulp down the biggest bottle.
yep, especially more water needed if you exercise
Sometimes I do think I’m actually thirsty and not hungry so I try to drink water when ever I can. Great tips x
Most of us are thirsty not hungry. Signs are so similar!
Tanya @ Mom's Small Victories
I sooo need to drink more water. I got weighed at the doc office today and weight more than I have without being pregnant. It’s a tough thing to swallow since I was doing so well maintaining my weight. Thanks for the tips!
definitely try drinking more, it helps!
I know I don’t drink enough water. I need to be better about it but it can be hard sometimes. Maybe I need to get a nice bottle to keep with me.
Yes definitely helped me!
I know I should! I’ll try to do more water and get more hydrated. I do have a 3:00 slump and I get the munchies big time.
yep same here! Usually it’s when I discover I stop hydrating
I love this article! We definitely forget the role water plays in weight loss. My husband reminds me to drink water all the time.
Listen to him 😉
Joanna @ Everyday Made Fresh
Hydration is so important for weightloss! I find that when I drink water a lot, that it’s easier for me to lose weight. Not to mention, I also just feel better!
Yep so true! Feeling better is a definite positive!!!
Girl – I totally agree with you. 100%. And I try really hard to drink a lot of water each day (within what is healthy) but sometimes I seriously forget to do it. And those are the days I don’t feel as focused and I dont sleep as well at night.
Oh I have days where I totally don’t drink enough. Hence the water bottle!
I have a Hydro thermos for ice water. It keeps my water ice cold for about 8-12 hours. The only way I can drink water is for it to be ice cold.
I prefer it chilled, that’s why I like this bottle. Keeps mine perfectly chilled
I am so bad about drinking water. I need to make a real effort to drink more!!
yep we all need to drink more water!
This is something I sooooo need to be better about! I go through phases where I drink a lot of water and then phases when I don’t drink anywhere near enough. Now is when I don’t drink enough. Thanks for some inspiration!
I go through the same honestly.