Why You Should Drink Water with Your Dinner
Drink water
What’s the one thing you remember from that health class in high school? If you’re like most people, it’s probably something like eating your vegetables or don’t sit too close to the TV set. While those pieces of advice may have been well-intentioned, they are not particularly useful when you go to implement them later in life. One piece of advice that holds, however, is that you should always drink plenty of water with your dinner.
The health benefits of drinking water
Studies have shown that water can help you shed pounds by helping to control your appetite and increase feelings of fullness. A study in The Journal of Clinical Endocrinology & Metabolism revealed that drinking water before meals helps overweight adults lose up to 5% more weight than those who don't imbibe H2O pre-meal. Drinking an extra 17 ounces of water a day helps dieters lose 65% more weight, according to research from Penn State University. It may be because drinking water releases fat from your fat cells, helping to break down bigger droplets into smaller ones. Think of it as melting ice for better digestion—or simply getting skinny!
The top 10 foods to drink alongside your dinner
H2O – we’ve all heard it before. Drink water with your meals, eight glasses a day, blah, blah, blah. As people who spend most of our time in front of computers—and are starving by dinnertime—we often forget to hydrate at mealtimes. Instead of filling up on more food and calories when you sit down to dinner, drink a glass of water first: Research has shown that those who drank two cups of water before sitting down to eat had better-tasting food and ate 12% fewer calories than those who didn't drink anything first. The result? Eating less without even trying!
How much should you drink?
If you’re like most people, you probably don’t drink enough water. But should you drink eight glasses a day? Probably not. Most people get plenty of fluids from other beverages, such as coffee, tea and soda. So eight glasses may be excessive; four to six glasses would likely be more than sufficient for most people. However, there is an exception: If you exercise regularly or live in a hot climate, your body will need more water to keep cool and sweat out toxins through perspiration during workouts.
Types of drinks to avoid at dinner time
Alcohol – It’s a good idea to avoid drinking alcohol at dinner time. Not only does it dehydrate you, but studies have shown that when drunk along with food, people tend to consume more calories than they would if they were eating their meal alone. A 2010 study published in Alcoholism: Clinical & Experimental Research found that study participants who ate a meal of macaroni and cheese while intoxicated by alcohol consumed about 600 more calories than those who ate a similar meal when sober. Other liquid-based calories you should steer clear of include milkshakes, blended coffee drinks and soda pop, which are often loaded with sugar and extra fat.
Other foods and drinks that reduce hunger while eating dinner
Drinking water before your meal can help you eat less overall because it takes more effort to consume liquid calories than solid ones. But that doesn’t mean guzzling it can make you feel fuller on less food, according to a review of studies published in The American Journal of Clinical Nutrition. That said, if you want to drink water as part of your weight-loss plan (only about one per cent of dieters use these tricks), there are a few strategies that can make it easier: Don’t gulp; pause and take a breath between sips to allow time for digestion. Fill up first: Drinking something before meals might fill you up enough so that you don’t reach for any other drinks or snacks during your mealtime.
How this habit can help you lose weight
When you drink water, your body responds by releasing a hormone called vasopressin, which tells your kidneys to conserve water. Studies also show that drinking two glasses of water before every meal can help you lose 20 pounds in one year!* *Results may vary based on where you live and what exactly is in your tap water. Test it out for yourself to see how much of a difference it makes! (Not good enough? How about all those other health benefits? Check out 6 Good Reasons to Start Drinking More Water.)
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