Over half of all Americans have expressed a desire to lose weight, according to arecent Gallup poll.And according to the Centers for Disease Control and Prevention, more Americans are some version of aweight-loss dietcompared to a decade ago, withthe majority of dieters being over the age of 40.
From jumping on theintermittent fastingtrain to cutting out nearly all carbs, a lathe keto diet, to following in Chris Pratt’s footsteps and trying the Daniel Fast, there are many diets that are touted to support weight-loss goals. But while we may tweak our dietary habits in various ways to lose weight, several lifestyle factors such as our hydration status can also impact our weight-loss success in the long run. Which may lead people to wonder, does dehydration cause weight gain?
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How Hydration Affects Weight Status
So, how does hydration impact weight loss? Fluid status can play a role in how our body is able to manage weight in a few ways.
The first factor is quite simple to understand. When people are properly hydrated, they don’t feel thirsty. For some people, that thirst sensation may trigger a desire to eat (regardless of whether a person is truly hungry), which can make it more difficult to follow your hunger and fullness cues. In fact, there is evidence to suggest that increased water intake isassociated with decreased food intake, and thus, lower overall calorie intake in certain populations. That is not to say that water is a replacement for a meal when you’re hungry (it’s not), but staying hydrated can help you eat more mindfully and more in-line with your body’s needs.
The second factor is a bit more scientific in nature. Some data suggests thatincreased water intake drives thermogenesis, meaning that the body may produce more heat, and thus burn more calories. This effect can lead to a decrease in weight gain over time.
Finally, evidence exists suggesting a link between hydration status and the body’sability to break down fat, also known as lipolysis. Specifically, being adequately hydrated appears to support the natural process of breaking down fat, and being in a state of dehydration has the opposite effect.
Does Hydration Impact Weight Gain?
There are many factors that come into play when a person is trying to lose weight. While our eating pattern can be one part of the puzzle, it is important to keep in mind that other factors like our genetics, our lifestyle and any underlying medical conditions can impact our body’s ability to lose weight as well.
In certain cases, it does appear that being properly hydrated may be one dietary goal that may help combat weight gain.
According to results of a2016 study in theAnnals of Family Medicineusing a nationally representative sample of over 9,000 subjects, adults who were inadequately hydrated had higher BMIs and higher odds of being categorized as having obesity compared with more hydrated adults. These conclusions were made even after controlling for confounding variables.
It is important to keep in mind that maintaining proper hydration won’t be a magic bullet for weight loss for everyone, and there is some data suggesting that hydration status hasno effect on a person’s weight. But considering how proper hydration can play a positive role in so many aspects of our health, liketemperature regulation, healthy heart function and well-lubricated joints, aiming to stay more hydrated comes with little downside. However, there are some cases where you may want to restrict your fluid intake, such as if you have an underlying condition like kidney disease. Always be sure to talk to your health care team before making a significant lifestyle change.
The Bottom Line
Maintaining proper hydrationmayhelp people avoid weight gain, based on the medical literature. But until we have more well-designed clinical trials that are not predominantly observational in nature, we can lean on the fact that maintaining proper hydration is linked to other positive health effects likehelping our bodies process waste, protecting kidney function and lowering blood pressure. And if you happen to not gain more weight (if you are trying to avoid that) thanks to your stellar hydration status? Well, that is simply icing on the cake.
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