Should I drink more or less water during weight loss

It is generally recommended to drink plenty of water during weight loss. Adequate water intake can promote metabolism and reduce hunger, but excessive drinking may lead to hyponatremia. Water plays an important physiological role in weight loss, and increasing water intake in moderation has three main effects. Adequate hydration can maintain stable basal metabolic rate, but basal metabolism may decrease when the body's water content decreases. Water can temporarily fill the stomach space, and drinking warm water before meals can help reduce subsequent food intake. Fat breakdown produces metabolic waste, and sufficient water can help the kidneys excrete it from the body. The recommended daily water intake for most adults is 1.5-2 liters, and an additional 500-800 milliliters are needed after sweating during exercise. Observing the color of urine is a simple method to determine the amount of water consumed, and the ideal urine should be light yellow in color. Extreme increase in water intake may have a counterproductive effect. Consuming more than 3 liters of water in a short period of time may lead to a decrease in blood sodium concentration, causing symptoms such as headache or nausea. Some special populations need to control their water intake. Patients with renal insufficiency have decreased urination ability, and excessive water intake can increase the burden on the heart. Some weight loss sufferers mistakenly believe that replacing food with plenty of water can help with weight loss, but in reality, a long-term extremely low calorie diet can lead to muscle loss and metabolic damage. It is necessary to avoid drinking a large amount of water within two hours before bedtime, otherwise it may affect the quality of sleep.

You can choose cold water soaked in lemon or cucumber slices to increase the fun of drinking, but avoid sugary drinks. Drinking warm water is more beneficial for gastrointestinal absorption than ice water. It is advisable to drink 100-200 milliliters of water each time and drink slowly in multiple times. People with combined hypertension or heart disease are advised to consult a doctor to develop a personalized drinking water plan.