When you want to burn fat you instantly start to think of all the things you have to stop putting into your body: junk food, sweets, sodas; you name it, it seems to be off the menu.
The problem with this way of thinking is that it overlooks the fact that you need to carefully fuel your body when you want to lose weight. Here’s a few key things you need to know about something many weight loss dieters overlook…
Why is drinking water vital for weight loss?
If you’re dehydrated and constantly thirsty then you might see a sudden drop in your weight on the scales. The problem here is that the weight you’ve lost is water, not fat, which means you’re cheating in a way.
Ignore the low value that temporarily puts a smile on your face and instead focus on what’s really going on. Before long your body will recognise how thirsty and depleted it is and start to hold onto water and fat. Not only is this bad for your long term health, it’ll soon put an end to these dramatic daily drops in weight you thought were great news.
Is water the best drink when you’re losing weight?
There’s no shortage of complex protein shakes, recovery drinks and isotonic drinks out there, and we’re not here to knock them in any way. What we want to do is highlight the importance of keeping things simple when you start your weight loss journey.
While it can be all too easy to buy into a particular brand and think of it as your secret weapon to instant fat loss, try to put those thoughts and ideas to one side. Stick with plain old water for the time being and you’ll see that you already have a zero-calorie drink on tap that’s perfect for all but the most elite of elite athletes.
How can you spot dehydration early?
There’s a few simple checks you can do to make sure you’re getting enough water during your weight loss journey:
- Check your pee: It might sound a little odd, but it can tell you a lot. Drink enough so that it’s always very slightly yellow and you’ll be on the right track.
- Check your performance: Keeping a training log if you do exercise or go for walks will allow you to check if your performance is slowly grinding to a halt. If it is, the chances are you need to up your water intake.
- Check your skin: Dry, itchy skin can be an early sign of dehydration, particularly around your mouth. If in doubt, take a few extra mouthfuls the next time you reach for your water bottle.
What’s the optimal amount to drink to trigger fat burning?
Water alone won’t burn fat — you have to burn more calories than you take in through a combination of healthy eating and exercise for that to happen. The key is to drink 8 glasses of water a day as an average and put aside things with sugar and caffeine for the time being.
How regularly do you need to drink?
Drinking evenly throughout the day is much more effective than downing huge amounts in one go. For example, if your target is 8 glasses a day and you sleep for 8 hours a night, that leaves you 2 hours during the day to drink each of your glasses of water. When you break it down like that it becomes a much easier goal to get to grips with!
What should you do if you’re thirsty in the middle of the night?
Drink! Drinking a whole glass of water in the middle of the night may be the last thing you want to do if it’s cold and you’re tired, but there’s a simple way around that problem. Keep a bottle of water on your bedside table and reach for it whenever you wake up.
It’s the simple way to keep your body ticking over while you sleep and burn fat, and it’ll also help ensure you wake bright and early with lots of energy.
Ideal if you want to have that little bit of extra willpower that will ensure you continue to make healthy choices as you tackle your weight loss goals the smart way.
How does exercise and hot weather alter your ideal water intake?
When you sweat you need more water, it really is that simple. Add an extra two glasses of water for 30 minutes of moderate exercise, and another two for hot weather. Keeping track of your target water intake like this is a really simple way to make sure you don’t get behind and end up feeling thirsty.
Once you’re thirsty the early stages of dehydration have already begun, which means your body won’t be as focused on burning fat as you’d like it to be.
Final thoughts
Water is a key ingredient in a healthy weight loss journey because your body won’t be able to function without it. Stay hydrated, avoid thirst, and make sure you build a healthy diet and sustainable exercise routine into your daily life and the results will soon speak for themselves.
In our Bootcamp we integrate fitness exercises with a regular diet. Here you can learn more about it.