Drinking plenty of water not only promotes metabolism, detoxification, and has skin-beautifying effects, but there are also many popular water-based weight loss methods such as the “53535 weight loss method” and the “8 cups of water weight loss method.” This time, we have invited accredited nutritionist Wu Yaofen to debunk the myths about drinking water. Is the “8 cups of water weight loss method” really effective? Can tea, beverages, and coffee completely replace water? Let’s find out together!
Adult daily water intake
An adult needs 30 milliliters of water per kilogram of body weight per day. For example, a 50-kilogram adult needs about 1,500 milliliters of water per day, which is roughly equivalent to 6 cups of water (1 cup is 250 milliliters). However, the actual amount of water needed varies depending on daily activity level, gender, health condition, weather, and other factors.
Can tea, beverages, and coffee completely replace water?
Both coffee and tea contain caffeine, which has a diuretic effect. If caffeine-containing beverages completely replace water, it can easily lead to dehydration. In addition, consuming excessive amounts of caffeine can also hinder calcium absorption, affecting bone health. Furthermore, soda or fruit juice, due to their high sugar content, can also increase the risk of obesity when consumed in large quantities, so they cannot completely replace water.
What impact does drinking too much or too little water have on the body?
Drinking a large amount of water in a short period of time may dilute the sodium and electrolyte concentration in the body, leading to symptoms such as dizziness and vomiting. In addition, long-term dehydration or insufficient water intake can result in dry skin, dry mouth, lack of concentration, dizziness, headaches, and other conditions. When not drinking water for 48 hours, there is a possibility of life-threatening risks.
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Is the “8 cups of water diet” effective?
From a nutritional perspective, there is not a direct relationship between drinking water and weight loss, but drinking water can increase the feeling of fullness, thereby helping to control food intake, avoid overeating during meals, and reduce the desire to snack between meals.
Nutritionists recommend drinking water at specific times every day.
Proper hydration is crucial, so don’t wait until you feel thirsty to drink water, as this indicates that your body is already lacking fluids. Drinking a glass of water on an empty stomach in the morning can help promote blood circulation and stimulate intestinal peristalsis to eliminate toxins accumulated in the digestive system overnight. About half an hour after lunch, it is advisable to drink a glass of water to aid digestion. Additionally, if engaging in prolonged physical activity, it is recommended to replenish fluids during the exercise to prevent dehydration.
Learn more: Kathy Ng – Accredited Nutritionist (Hong Kong Nutritionist Association)
Founder of “Home Nutrition Center”, often attends TV and newspaper nutrition interviews, and writes column articles. Kathy holds a Bachelor of Food and Nutritional Sciences from CUHK, a Master of Psychology Counseling from HKU, accredited as a Neuro-Linguistic Programming (NLP) instructor and hypnotherapist. With the belief of “Body Nutrition, Mind Nutrition”, she helps urbanites to stay healthy and happy.
