How drinking water can help you lose weight. Tips to increase your water intake and lose weight.

Uncategorized Apr 13, 2020

When we talk about hydration, we often think we drink enough. The truth is that most of us are dehydrated and we are used to living like this. So we don't understand the symptoms and how being more hydrate can solve many problems like fat loss, cravings, sleeping, to name a few. 

An essential part of surviving

 Water is an important part of our fat loss processes, recovery processes and necessary to maintaining our bodies working correctly: 75% of our muscles and brain are made of up of water, 22% of our bones is water, 83% of our blood is made up of water. 

How much fluid do we lose? 

We lose water through many processes. Can you guess one way we lose water? If you said, sweat, you are right! But we lose water through many other processes: 

  • Respiration & Vaporation
  • Excretion, yep, as gross as it sounds, we lose water when we poop and, obviously, pee. Enough said. 
  • Exercise, when we sweat, especially in hot climates, we can lose quite a lot of water. In general, we sweat around 0,5-2.0lt per hour of activity, and this depends on other factors like the intensity of  the exercise and climate temperature 

10 Symptoms of (mild) Dehydration: mild dehydration can go unadvertised, and it can only mean that you're healthy but don't drink enough fluids as we go about our daily life activities.

  • Headache
  • Fatigue
  • Low blood pressure
  • dizziness/ fainting
  • Nausea
  • Flushing
  • Rapid heart rate


By the time you feel thirsty, you've already lost 1%-2% of your body water; beyond 2%, you may experience some of the symptoms above.


Hyponatremia: on some people, the opposite may happen. Hyponatremia is when somebody drinks too much water, resulting in an imbalance of your bodily fluids—too much H20 versus too little sodium. Or, in other cases, too low Potassium. This condition is severe and potentially deadly. 



As many women know, the menstrual cycle can affect fluid balance. Indeed many women complain of feeling bloated or puffy or gaining weight, during this time, mainly because of the aldosterone hormone that decreases your urges to pee. In theory


Body Regulation:


How much water we need depends on many factors. We are all unique and live in different places around the globe, so our requirements will vary. One thing we all have in common is that we need to have a balance between the water we lose and the water we take in. And our bodies are so amazing that we have particular hormones that work to stimulate thirst when our body senses it needs more fluid.  Same way as they encourage urine when we have drunk too much water.


The food that we eat also affects our fluid balance, carbs storage increases water storage. Taking carbohydrates after exercise is also recommended to replenish fluid balance and electrolytes.  


  • As a baseline, don't wait until you are thirsty to drink water
  • If you are doing a low carb diet, you have to increase your water intake
  • If you are training for over an hour at a high intensity, you should consume a carbohydrate drink that also contains electrolytes
  • Check the color of your pee, the darker your pee, the more dehydrated you are. This doesn't count when you wake up and go to the toilet upon rising.


Want to know more about how to develop proper nutrition and exercise habits no matter where you live? Visit and book a free 15 minutes call. 


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