HealthWarm Water For Weight Loss - All Facts In Our New Guide...

Warm Water For Weight Loss – All Facts In Our New Guide 2024

Like many people we’re always on the lookout for effective methods to get rid of that stubborn body fat. With all the diets and weight loss strategies out there it can be quite overwhelming trying to figure out the best way to slim down.. Fear not! Something straightforward, as sipping on hot water might just have the potential to assist you in shedding those extra pounds gained during your last vacation.

Can Drinking Hot Water Actually Help With Weight Loss?

The effects of drinking water on weight loss have produced mixed results. However, studies have shown that drinking water before meals can effectively support weight loss efforts and increase the effectiveness of your weight management programme. Let's take a closer look at the concept and available evidence surrounding the effects of warm water on weight loss.

What Can I Do in General if I Want to Lose Weight?

If you’re interested in losing some weight there are practical measures you can adopt to kickstart your weight loss journey. Begin by consuming a rounded diet consisting of nourishing whole foods such, as fruits, vegetables, lean proteins and whole grains. It is crucial to be mindful of portion sizes to effectively manage your calorie consumption.

Regular physical activity is also important. Find an exercise or activity that you enjoy to stay motivated. In addition, prioritise quality sleep to effectively manage stress levels. Stay hydrated to support your overall wellbeing. Remember, it’s not just about the number on the scale; focus on cultivating habits that contribute to a healthier version of yourself.

Who is Best Served by Drinking Warm Water?

Warm water has a soothing impact on individuals. Provides unique advantages. If you’re experiencing issues, with your digestion taking sips of warm water can bring relief and facilitate smoother digestion. It is quite common for athletes to find it beneficial to consume water prior to exercise as it aids in loosening the muscles and enhancing flexibility.

For people with cramps, warm water can relieve muscle tension and reduce pain. And if you’re looking to relax before bed, a ritual of drinking water can create a sense of calm and prepare your body for a peaceful night’s sleep. Ultimately, warm water is a comforting companion that meets a variety of needs.

The Impact of Warm Water on Fat Loss

Warm water for weight loss image

There are a lot of individuals who think that consuming water can assist them in losing weight more quickly. The concept is straightforward; when you drink water it raises your body temperature, which in turn boosts your metabolism (the energy your body uses when its at rest). As a result this increase, in metabolism leads to burning calories throughout the day.

However, there’s a catch. We have some doubts about the effectiveness of drinking warm water for weight loss and fat burning unless you’re also on a calorie-restricted diet, even if it’s just a small reduction in calories.

Water consumption plays a role in regulating the neurotransmitters and hormones that activate our sympathetic nervous system, which is responsible for triggering the ‘fight or flight’ response. Activating our system naturally increases our resting energy expenditure.

What Does the Scientific Evidence Suggest?

Based on a recognized study conducted in 2003 consuming approximately 500 milliliters of hot water can have a substantial impact on our basal metabolic rate potentially increasing it by up to 30%. Recent research from 2021 further validates these conclusions. It is worth noting that this rise, in basal metabolic rate takes place around ten minutes after drinking water and reaches its peak approximately 40 minutes later.

The additional energy expenditure is 100 kilojoules, known as the thermogenic effect. Interestingly, 40% of this response is due to the warming of the water to our body temperature (37℃). In men, this extra energy comes primarily from burning lipids, while women tend to rely on carbohydrates as their fuel source during this post-exercise afterburn period.

It’s important to mention that specific medications, like beta blockers may affect the impact of water as discussed in this research. The researchers suggest drinking, up to 2 liters of water as it might aid in burning an additional 400 kilojoules of energy. It should be noted though that the studys author conducted a replication and validation of his findings one year later.

In this follow-up study, they found a 24% increase in basal metabolic rate when overweight participants were given half a litre of water. It’s important to note that the people in this study were not physically active and had abstained from physical activity for 48 hours prior to the assessment. This ensured that any other factors potentially influencing the increase in resting energy expenditure were eliminated.

However a separate study yielded contrasting findings indicating that there was no rise in energy expenditure following the consumption of distilled water. The variation in outcomes could potentially be attributed to disparities in the methods employed during the research process. Furthermore an experiment conducted by a nursing school in India revealed that individuals who consumed water infused with a quantity of lemon juice experienced weight loss of, up to 4 kilograms.

The Concept of Satiety and Its Impact

Water, whether warm or not, has the ability to make you feel full, especially when consumed before meals. This feeling of fullness helps to reduce food intake, thereby promoting weight loss.

Consuming 500 millilitres of water prior to meals has been proven to aid in shedding pounds particularly when accompanied by a diet that restricts calorie intake. Individuals who incorporated the practice of drinking water before their meals experienced a weight loss of 2 kilos more compared to those who did not all within a span of 12 weeks, on a low calorie diet.

Are There Supplements That Also Have a Positive Effect on Satiety?

Certainly some dietary supplements can actually help you feel more satisfied. For instance Glucomannan, which comes from the konjac plant has the ability to expand in your stomach when consumed with water and promote a feeling of fullness.

5 HTP is a supplement that can act as a building block for serotonin, which plays a role in regulating both appetite and mood. Moreover protein supplements, like whey and casein have been found to curb cravings and preserve muscle mass during weight loss efforts.

It’s important to remember, however, that these supplements should be seen as a complement to a balanced diet and healthy lifestyle, rather than a substitute for them. It is always wise to consult a healthcare professional before introducing any new supplements into your routine, so they can determine if they are suitable for your individual needs.

Determining the Temperature for Fat Burning Through Warm Water

Now lets delve into the temperature for drinking warm water to enhance fat burning. This topic has been thoroughly researched by scientists well. While there isn’t an abundance of data, in literature regarding the precise temperature range that yields optimal weight loss results it’s crucial to acknowledge that temperature can impact the taste and potentially encourage greater voluntary consumption.

This is crucial for maintaining a consistent hot water consumption routine. To add some variety to your hot water drinking routine and prevent it from becoming monotonous over time, here are some ways to incorporate it:

Green Herbal Tea

You can also savor the taste of green herbal tea. Green tea has both caffeine and catechins which are believed to increase metabolism and aid in weight loss, for individuals who may be overweight.

Including tea in your weight loss strategy can be beneficial due to its high catechin and caffeine content. It can help you reach your desired weight and also support weight maintenance once you’ve reached your goal.

Coffee

Drinking coffee is a method of water consumption but pregnant or breastfeeding women should be careful. Consuming amounts of coffee can result in it being transferred to breast milk potentially impacting the baby unintentionally. (It’s important to mention that this precaution also extends to beverages!)

Lemon Water

Starting the day with a mixture of water and a hint of freshly squeezed lemon juice can not only provide a delicious taste but also a revitalising experience. As well as the aforementioned benefit of promoting effective weight loss, there’s the added benefit of meeting your daily vitamin C requirements, as lemons are rich in this essential nutrient.

Vitamin C has roles in several functions of the body, including growth, wound healing enhancing immunity and helping with the absorption of iron. Additionally it acts as an antioxidant. Research suggests that Vitamin C may have benefits in preserving cognition and memory especially among older individuals who may be susceptible, to dementia.

Replacing Sugary Drinks

Replacing drinks with warm water can be a great alternative. Many studies have shown that replacing drinks with water can have a significant impact on weight loss. If you drink two colas a day, each containing around 140-150 calories, that adds up to 110,000 calories in a year.

That’s like putting on than 30 pounds! As I mentioned earlier water doesn’t have any calories. It helps you feel satisfied while sugary beverages can mess with your insulin levels and make you crave more. This eventually leads to consuming calories in addition, to whats already in those sugary drinks.

Additional Health Benefits of Regular Hot Water Use

There are more benefits to incorporating regular hot water use into your daily routine than just weight loss. Here are some other notable benefits:

Relaxation for the Digestive Tract

The smooth muscles in the tract can find relief through the use of warm water. It has an effect, on these muscles helping to alleviate spasms. For individuals who are recuperating from surgery they may encounter a condition called operative ileus, which is characterized by bowel paralysis. In instances it is often advised to consume warm liquids as they can aid in expediting the recovery process.

A 2016 study found that patients who had undergone surgery, specifically laparoscopic gallbladder removal, had better outcomes when they drank warm water. Those who drank water reported a reduction in the time it took to pass intestinal gas, as well as an overall improvement in gastrointestinal movement.

Easing the Discomfort of the Common Cold

Do you want to alleviate the symptoms of a cold? If you’re tired of dealing with a dripping nose here’s a suggestion; why not try savoring a soothing mug of warm water? Studies indicate that having a drink can offer immediate relief from various discomforts related to the flu such, as the bothersome runny nose and scratchy throat.

In addition, enjoying a drink such as water adds a personal touch. It can create a feeling of easier breathing, even if objective measurements of airflow don’t show significant changes. This subjective increase in comfort can do wonders for your mood, attitude and overall productivity when faced with the challenges of a cold. Sometimes just a little warmth can make all the difference.

Improved Absorption of Acetaminophen

Are you experiencing a pounding headache? If your doctor suggests paracetamol try taking it with a glass of water. You’re likely to experience the benefits of paracetamol effectively when combined with cold water.

This is due to the solubility of paracetamol, which dissolves more effectively in warm water than in cold. When tablets dissolve quickly in the stomach, they leave the stomach more quickly. As the main absorption of paracetamol takes place in the small intestine, warm water speeds up its action.

Also when you consume paracetamol in a drink than, as a tablet it gets into your bloodstream faster. This results in a response time. So if you have a headache and want to alleviate it you might want to think about having some paracetamol alongside a cup of hot water.

Are There Any People Who Should Not Take Warm Water?

While warm water offers benefits to the majority of people, there are situations where it may not be appropriate. People who are sensitive to heat or have heat-related conditions such as hyperthermia should avoid using hot water as it could make their condition worse.

Similarly, people with medical conditions such as oesophageal disorders or difficulty swallowing should take care when drinking very hot liquids to avoid potential harm.

It’s important for expectant mothers to steer clear of water to prevent overheating. Typically warm water is deemed safe. Can even have some positive effects. If you have any concerns or preexisting health conditions it’s always wise to consult with a healthcare expert, for guidance.

Frequently Asked Questions

Is there a optimal temperature for warm water when using it to support weight loss?

While there isn’t an agreed perfect temperature for warm water, it is generally recommended to keep it comfortably warm, around the same temperature as our bodies (37℃ or 98.6°F). The aim is to ensure that it remains enjoyable to drink and encourages consumption.

Can I infuse flavors into my water for better outcomes?

Sure! You can make your water taste better by infusing it with flavors like lemon, ginger or mint. These additions not improve the flavor but also offer potential health advantages such, as aiding digestion and providing essential nutrients.

Does warm water really aid digestion?

In fact, warm water can aid the process by relaxing the muscles in our gastrointestinal tract. This relaxation can help to ease digestion and reduce any discomfort. It’s particularly beneficial to drink before or after meals.

Should I completely replace beverages in my diet with warm water?

Including water in your routine is a smart choice as it offers a healthier option compared to sugary and fizzy beverages. However it’s crucial to maintain a rounded diet that consists of various fluids and essential nutrients. While incorporating water can be beneficial, for staying hydrated it’s important not to rely solely on it as your only source of hydration.

Is it better to have water before or after exercising?

Both options work! Drinking warm water before exercise can help prepare your body for physical activity and aid digestion. Afterwards, it can help rehydrate and relax your muscles. It’s a great addition to your fitness programme.

Conclusion

To put it simply hot water provides an option as an alternative, to the frequently consumed fizzy and sugary beverages that have become a common part of our meals. Additionally it can also create a soothing effect. Improve your morning workout routine.

While the evidence regarding water’s direct effect on increasing metabolic rate and calorie burning is inconclusive, it does have an undeniable effect on satiety, which can help control food intake. Therefore, incorporating water into your weight loss strategy can be highly beneficial. So, dear reader, try to get into the habit of keeping water within easy reach and sipping from time to time. Your health and well-being will surely appreciate it!

Resources

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Doctor of Medicine at David Geffen School of Medicine

Dr. Harvey is a Doctor of Medicine and an experienced physician in obesity, healthy weight loss, adolescent medicine, and child and adolescent psychiatry with practices in California and other locations. She specializes in treating adolescent mental health and addiction issues, developing individualized treatment plans that incorporate behavioral therapy and nutritional supplements, and promoting holistic recovery.

An expert in substance and behavioral addictions and a dedicated public health advocate, Dr. Harvey educates about the risks of obesity and motivates healthier lifestyles through workshops, speaking engagements and social media.

Health Coach

Emily Johnson is an experienced digital health journalist and content creator who has covered a wide range of topics, including public health, medical cannabis, nutrition, and biomedical science for over a decade. Her mission is to empower and educate people by bringing health matters to life with engaging, evidence-based writing. Emily has experience in the healthcare industry as a researcher, clinical data manager, and clinical trial monitor.

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