When is the best time to drink water for weight loss

The best time to lose weight by drinking water is mainly during the morning on an empty stomach, half an hour before meals, before and after exercise, afternoon tea time, and two hours before bedtime.

1. Drinking water on an empty stomach in the morning can help activate metabolism. After a night's sleep, the body is in a mild dehydration state, and drinking warm water can promote gastrointestinal peristalsis. Drinking water at this time can help clear the accumulated metabolic waste at night, which is particularly beneficial for constipated obese individuals. It is recommended to choose 200-300 milliliters of warm water to avoid ice water that irritates the gastrointestinal tract.

2. Half an hour before meals

Drinking water before meals can create a sense of fullness and reduce food intake. After the stomach is filled with fluid, it can reduce the secretion of ghrelin. Research shows that drinking 500 milliliters of water before meals can reduce calorie intake from a single meal, and long-term adherence can help control weight. Be careful not to drink water too quickly, taking small sips slowly will have better results.

3. Before and after exercise

supplementing with water one hour before exercise can improve fat metabolism efficiency. During exercise, 100-150 milliliters of water should be replenished every 15 minutes to maintain fluid balance. moisturizing after exercise can promote the breakdown of lactic acid. It is recommended to choose mineral water at room temperature. After high-intensity exercise, it is advisable to supplement with water containing electrolytes in moderation, but sugary drinks should be avoided.

4. Afternoon tea time

Drinking water from 3-4 pm in the afternoon can alleviate false hunger, during which the body's metabolic rate begins to decrease. Supplementing with water can maintain basal metabolism. It is recommended to replace high calorie snacks with lemon water or light tea water, which can not only refresh the mind but also avoid additional calorie intake, and have a positive effect on controlling total calories throughout the day.

5. Two hours before bedtime

Drinking moderate amounts of water before bedtime can help break down fat at night, but it is necessary to control the amount of water intake within 200 milliliters to prevent nocturia from affecting sleep. You can choose caffeine free drinks such as warm chamomile tea, which can both calm your mind and avoid feeling hungry before bedtime. Individuals with frequent nocturia or abnormal kidney function should consult a doctor to adjust their water intake plan.

During weight loss, it is recommended to maintain a daily water intake of 1500-2000 milliliters, adjusted appropriately according to the amount of exercise and climate. In addition to grasping the key drinking water period, it is necessary to avoid water poisoning caused by drinking a large amount of water at once, and to cooperate with a low calorie diet and regular exercise. Patients with renal insufficiency or heart failure should develop personalized drinking water plans under the guidance of a doctor and should not blindly increase their water intake.