If you want to lose weight, you must be properly hydrated. But it is important to know that some diets may increase the body’s need for water.
Depending on the foods you consume, your body’s need for water may decrease (if you drink a lot of smoothies or consume a lot of soups), but it can also grow. Because dehydration is one of our main enemies, it is important to know how much water you should consume if you maintain a certain weight loss diet.
Hyperprotein diets, such as the Dukan and Atkins diets (both very famous), increase the body’s need for fluids. When you eat a diet that is high in protein, your body is prone to dehydration. The bad part is, however, that the thirsty feeling does not necessarily appear. Therefore, the risks of dehydration are even higher, as there are no signs that betray the need of moore water.
Moreover, the excessive consumption of protein overloads the kidneys, so you should make sure that you are not in danger of dehydration, which would put even more pressure on the kidneys.
When a sports person suddenly starts to consume more protein, but does not increase the intake of fluids, the level of urea nitrogen in the blood increases, which means that the kidneys become overloaded. Unlike carbohydrates, proteins convert more heavily into energy, which means the body may need more fluids to eliminate what’s left in the body.
If specialists normally advise us to consume around 8-10 glasses of water per day, people on a high protein diet should increase this intake. Coffee, tea and other beverages containing caffeine are not considered “hydrating” liquids, as they have a diuretic effect, which means that they stimulate the elimination of fluids from the body.
Another danger to which a hyperprotein diet can expose you is the formation of kidney stones. However, this risk can also be greatly reduced by proper hydration.
On the other hand, there are also diets that allow you to reduce water consumption, since the body is kept hydrated and nourished. For example, diets that have you consume plenty of soups, smoothies and any other diet that is based on the consumption of liquids will typically decrease the necessary daily fluid intake.
When to drink water
Of course, you can drink water whenever you want. But at certain times, it has an even stronger impact on the body. For example, if you drink a glass of water half an hour before a meal, chances are pretty high that you will consume up to 90 calories less during the meal, as water will lower your appetite. If you drink water 30 minutes before each meal, you can reduce your daily caloric intake by up to 270 calories.
Whether you practice sports or not, whether you are thirsty or not, you must drink water throughout the day. It is advisable to always have some water at hand, from which to drink every half hour. If you manage to form a habit out of it, things will become much easier, as drinking a glass of water will become a mechanical gesture.
Other tips that will keep you hydrated:
- Consume, as a snack between meals, juicy fruits such as melons, oranges or nectarines.
- As much as your diet allows you to, try to add soups and smoothies.
- Drink teas without caffeine, such as herbal teas.