Your Hydration Strategy: Best Tactics for Weight Loss and Metabolic Health

In this article:

• Water is the most important nutrient. It can prevent dehydration and support health, clarity, and energy. 
• Staying hydrated is important for feeling full and managing blood sugar. 
• Most adults need 10-16 cups of fluids daily. Up to 20% of that may come from food. 
• Water is the best choice for hydration, 
• Tracking water and making it more available throughout the day can help you increase your consumption. 
• Lark is available 24/7 to support your health and weight loss goals with or without GLP-1 medications so you can establish healthy habits for lifelong change. 

If living healthy can feel challenging at times, the topic of hydration can be a refreshing change. Drinking plenty of water can be a simple but effective step to support efforts to lose weight and manage chronic conditions like prediabetes, diabetes, and hypertension. 

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Here’s why water is not only critical for life, but also a major player in metabolism, blood sugar regulation, blood pressure, and more. Keep reading to find out how much you need and strategies for upping your consumption. A small change like staying hydrated can make a big difference in your health journey!

Water Is A Critical Nutrient

Water is the most critical nutrient. You can get dehydrated after only a few hours without fluids, and you can’t survive for more than a day without more fluids. Most people need about 11 to 16 8-ounce cups of water per day. About 1-3 cups of that can come from watery foods like fruit, vegetables, and soup. For the rest, consider a hydration strategy. 

Reasons to Drink More Water

For most people, drinking more water can make you feel better in the short term, while improving health in the long term. 

Weight Loss and Water Consumption

Did you know you need water to burn fat? It’s true! Water is a necessary ingredient for your body to be able to break down fat and use it for energy. It’s part of metabolism called hydrolysis.

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A review article published in the journal Frontiers in Nutrition explains that there’s even more to water and weight loss. Water is a natural appetite suppressant. It helps you feel more full without adding calories. That’s a strategy that some people use to lose more weight. Some research suggests that people who add a glass of water before meals tend to lose more weight over the course of a few months than those who don’t. 

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There’s another link between water consumption and weight. For many people, the first signs of dehydration may feel like hunger. That means you may think you’re hungry when you’re actually thirsty. Reaching for a glass of water instead of a snack can help you hydrated and prevent yourself from eating when you feel thirst signals.

Water Consumption and Blood Sugar

High blood sugar can be a sign of insulin resistance, which is the cause of prediabetes or diabetes. When you’re dehydrated, blood sugar can go up. That’s because there’s a higher concentration of sugar, or glucose, in the blood compared to when there’s more water in the blood. Dehydration leading to higher blood sugar can be dangerous in diabetes or other conditions of dysregulated blood sugar, according to an article published in Nutrition Research. 

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Staying hydrated prevents spikes in blood sugar due to dehydration. When you’re properly hydrated, blood sugar is not as concentrated, so blood sugar readings are lower. Plus, proper hydration supports the kidneys in their job of filtering the blood. 

Water and Blood Pressure 

When you’re dehydrated, blood pressure can drop, but then it rises. When you’re dehydrated, your blood volume is lower, leading to lower blood pressure. To compensate, your blood vessels constrict, so blood pressure goes up. You may actually end up with higher blood pressure readings. Stay hydrated to support a healthier blood pressure. Research in the journal Nutrients says that chronic dehydration may increase risk for cardiovascular disease or kidney disease. 

Your Hydration Strategy: What, How Much, and How

Now that you may be ready to hydrate properly, how do you get started? Let’s talk about what to drink, how much to add at a time, and ways to remember to drink enough. 

What to Drink

When talking about hydration, water is usually best. It’s calorie-free, free from cost or low in cost, and widely available. To make it more interesting, add ice, slices of fruit like oranges, lemons, or strawberries, or herbs like a sprig of mint or rosemary. Low-calorie fluids like plain decaffeinated coffee or tea, herbal tea, or low-sodium broth are also good choices. 

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The American Heart Association Hypertension Guidelines suggest reducing sugar-sweetened beverages and alcohol to improve blood pressure management. Water can be a great replacement for these fluids. 

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Electrolytes are nutrients that help maintain water balance. Magnesium, potassium, calcium, and sodium are examples. While some people like to include sports or electrolyte beverages, you can often get enough electrolytes by eating a balanced, nutritious diet. If you’re concerned, talk to your healthcare provider. 

Tips for Ramping Up

Just like strategies for increasing physical activity levels or fiber consumption, it’s best to increase water consumption gradually. That’ll help prevent discomfort from jumping up too quickly. Sticking to small, gradual changes can also help establish these changes as habits so you’re more likely to be able to keep up with them long-term. 

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Here are some strategies for increasing fluid intake. 

Strategy	Example
Increase gradually	In the first week, add 1 8-ounce cup of water to your daily total. In the second week, add another 8-ounce glass of water.
Tie drinking water to other habits	Add 1 cup of water to your daily total by drinking a glass after you weigh yourself.
Set reminders throughout the day	An alarm on your phone can remind you to drink 1 cup of water every hour each day.
Use hydration strategies to reduce calories	Choose water or unsweetened iced tea instead of sweet tea to cut calories and stay hydrated.
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