The Role of Hydration in Metabolic Wellness
Chances are, at some point, you have been confused about how much water you should drink in a day. Is it eight glasses a day? Only when you are thirsty? Until your urine is clear?
The truth is there are multiple factors at play when determining the elusive daily water requirement, and your dietician can help guide you regarding your specific fluid needs that consider individual differences. One clear thing is that adequate hydration can profoundly impact metabolic health.
So, how does hydration support metabolic health?
Increased Metabolic Rate - Studies suggest that drinking water may temporarily increase metabolic rate, resulting in more calories being used throughout the day. One study showed that drinking 500 ml (about 16 ounces) of water boosted metabolic rate by about 30%. This increase in metabolism happened within 10 minutes after finishing the water and peaked around 30–40 minutes later. The positive effect lasted for over an hour. While the effect is modest, staying hydrated may contribute to the body's overall energy expenditure.1
Improved Hormonal Response - Increased water intake lowers the release of certain disruptive hormones. Studies have demonstrated improved blood glucose and insulin levels as well as a reduction of fat stored in the liver in response to adequate hydration.2
Enhanced Physical Performance - Dehydration can impair physical performance and reduce endurance during exercise. By staying hydrated, you can improve energy levels and endurance, and support the metabolism of stored energy sources like carbohydrates and fats.
*References available with PDF download*