How much water do you drink every day? For most adults, the answer is, “Not enough.”
According to someestimates, the average adult drinks fewer than five cups of water per day; active adults drink more water than their less-active peers but are still drinking far less than the recommended 64 ounces of water per day — and dehydration could impact the number on the scale.
Researchpublished in the Annals of Family Medicine found an association between dehydration and obesity: Those who drank the least water had the highest body mass index.
“无论您的体重如何，全天喝大量的水都可以帮助您保持水分并感觉最好，” MD，MPH，MPH和密歇根大学家庭医学助理教授Tammy Chang说。“这是一种健康的习惯，便宜又便宜。”
如果您想减肥，这里有四个基于研究的理由来喝更多的水：
1. DRINKING WATER CUTS CALORIES
When it comes to weight loss, choosing iced coffee, soda and sports drinks might make it harder to lose weight. The reason: Choosing these beverages over water could add calories (and pounds).
On the flip side, the more water you drink, the fewer calories you consume, according to research published in The Journal of Human Nutrition and Dietetics. The 2016studyfound that those who drink one extra 8-ounce glass of water per day consumed 68 fewer calories; those who drank three extra glasses of water consumed 205 fewer calories, leading to 1/2 pound of weight loss per week.
张说：“我发现有时人们可能会认为当他们真的口渴时会饿。”“饮用水或食用含水含量较高的水果和蔬菜可能有助于遏制渴望并帮助您保持水分的能力。”
2. DRINKING WATER REDUCES FATIGUE
Too tired to work out? Chugging a glass of water could help you go from the couch to the treadmill. “Dehydration can make you feel sluggish,” says Joan Salge Blake, EdD, a dietitian, clinical associate professor of nutrition at Boston University and author of “Nutrition & You.”
根据Astudypublished in PLOS One. The same study found drinking less water was associated with lower moods, headaches and fatigue — and nothing tanks a workout faster than a headache, bad mood and total exhaustion.
3.饮用水可能会增强新陈代谢
增加摄入量也会增加新陈代谢。Researchpublished in The Journal of Endocrinology and Metabolism found that drinking 16 ounces of water led to a temporary 30% spike in metabolism. Drinking one-and-a-half more liters of water every day could help you burn 200 more calories daily.
一秒studycast doubt on the original, but noted a small increase in metabolism associated with drinking cold water (but no increase after drinking water at room temperature). Although research on the effect of water on metabolism is conflicting, Blake believes water is never a bad choice, noting, “Water is an important nutrient. It’s a refreshing beverage with zero calories.”
READ MORE >6 WAYS TO POWER YOUR HYDRATION
4.饮用水燃料锻炼
美国锻炼理事会是有原因的推荐drinking 17–20 ounces of water 2–3 hours before a workout, 21–30 ounces per one-hour of exercise and 8 ounces within 30 minutes of finishing a workout. “If you’re trying to work out when you’re dehydrated, you won’t be able to achieve peak performance,” Blake says.
布雷克（Blake）建议在锻炼前后称重：每磅体重减轻（全部都是水分），她建议喝2 1/2–3杯水。张说，尿液的颜色也是保湿的关键指标。
“Typically, your urine will be very light colored if you are well-hydrated,” she says. “If your urine is dark, then you likely need more water.”
