### The Importance of Water
Water plays a crucial role in keeping our bodies functioning properly, as it makes up about 60% of our body composition. Right after air, water is the second most essential element for survival. We need hydration before food, as humans can survive up to 14 days without water, compared to about 8 weeks without food. Water serves many vital functions, like lubricating joints for smooth movement, keeping mucous membranes moist, and helping to regulate our body temperature.
Apart from that, water is a great transporter. It carries minerals, vitamins, nutrients, and even oxygen through the bloodstream to every single cell in the body. Water also penetrates cell membranes to distribute nutrients at the cellular level. It keeps your eyes moist (helping tears to flow) and hydrates the nose, mouth, and lungs, ensuring the air you breathe is comfortably humidified.
Another key role of water is flushing out toxins and waste products from the body, including the byproducts of breaking down fat cells. It helps manage blood sugar levels by diluting glucose and assisting the kidneys in excreting it through urine. If you eat a high-sugar or carb-heavy meal, drinking extra water can help flush out any excessive sugar. Without enough water, leftover byproducts from food or exercise can strain your liver, kidneys, and blood vessels.
When you exercise, you sweat, which causes you to lose sodium and water. Since water itself doesn’t contain enough sodium to replace what’s lost, simply drinking more water can lead to a condition called hyponatremia, where your body’s sodium levels drop too low. To prevent this, you should also replenish lost sodium through an electrolyte solution during periods of intense activity.
### Water and Weight Loss
The more body fat you have, the less water your body contains because fat tissue takes up more space. When losing fat, your fluid needs increase, as water replaces the space previously occupied by fat in your body. Reducing your calorie intake and burning extra calories through exercise is key to healthy weight loss. During this process, staying hydrated is essential for flushing out waste and maintaining proper body function. Note that initial weight loss is often due to shedding water weight, not fat.
As fat cells break down during weight loss, water carries the waste products to the organs for further processing and eventual elimination from the body. While water itself won’t cause weight loss, it supports the process by ensuring your body gets the necessary nutrients and minerals and protecting you from dehydration during exercise.
### How Much Water Do You Need During Dieting?
Under normal circumstances, the average person needs at least 6 to 8 glasses of water daily to stay adequately hydrated. When dieting or exercising, water intake should increase. For example, aim to drink 16 to 20 ounces of water 2–3 hours before exercise, 8–10 ounces 15 minutes before starting, and another 8–10 ounces every 15 minutes of activity. If your workout lasts longer than 90 minutes, you’ll need an electrolyte drink every 15–30 minutes to replace lost sodium and minerals. Similarly, rehydrate after exercising and include protein and carbs to replenish lost nutrients.
Be careful not to overdo water consumption, as drinking excessive amounts can lead to “water intoxication,” a condition where vital electrolytes like sodium are flushed out. This can result in swelling in tissues, including the brain, causing serious complications. Drink water in appropriate amounts to maintain balance.
### Adjusting for Special Conditions
Some situations, such as hot weather, high altitudes, and caffeine consumption, require higher water intake to prevent dehydration. In these cases—particularly in very hot conditions or altitudes above 10,000 feet—you may need to drink 16–32 ounces of water every hour, and sometimes even more. Be sure to include extra electrolytes and try to limit caffeine, which can contribute to dehydration.
Water can also help curb hunger and reduce cravings. When you feel hungry but it isn’t time to eat, drink a glass of water—it might just be thirst. Plus, water is calorie-free and can make you feel fuller. People who drink a glass of water before meals often eat smaller portions. Water can also boost metabolism, helping digest food and burn calories more efficiently.
### Conclusion
While water won’t directly lead to weight loss, it is essential during dieting and exercise to flush out toxins and support your body as it breaks down fat. Staying properly hydrated ensures efficient nutrient absorption, reduces snacking by curbing cravings, and helps you avoid dehydration. Whether you’re looking to shed a few pounds or support your overall health, water is an indispensable ally that helps every step of the way. Your body will thank you for making hydration a priority!