Adequate water intake is vital for every functioning system in your body. The benefits of drinking lots of water may even support weight loss, as one study found that people who were more hydrated tended to consume fewer calories. Your specific hydration needs may differ depending on your energy levels, amount of exercise, the temperature of your environment, if you are breastfeeding, or if you take medications that increase how much you urinate. Some simple tips to get in your hydration needs include:
- Start your day off with 16 oz of water first thing in the morning (before that cup of coffee).
- Use a reusable water bottle with measurements to gauge your intake.
- Pair a glass of water with things you do regularly (driving, watching tv, checking emails) (52, 53, 54)
A Note on Alcohol
Alcohol can be included in moderation for most people. However, when consumed in excessive amounts, alcohol may impede weight loss efforts and increase certain health risks. Research shows that alcohol intake:
- May act as an appetite stimulant - this may result in overeating, consuming more calories than your body truly needs.
- May suppress the ability to burn fat.
- May impact glucose in a variety of different ways and impair insulin secretion.
- May impair the liver's capability of glucose release/glucose breakdown.
- May impair sleep.
- May alter hormone production and regulation in ways that relate to weight gain.
When it comes to alcohol, it's important to practice moderation and know your personal limits. According to the CDC, the recommendation is to limit alcohol intake to two drinks or less in a day for men or 1 drink or less in a day for women (or even less for some). (55) If comfortable, talk to your nutritionist about your current relationship with alcohol. They will provide suggestions and alternatives that support your health goals.