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?