Water improves digestion (absorption, creation of saliva, transportation of nutrients) circulation, cellular communication and maintenance of body temperature. Water also decreases caloric intake by filling you up. There are so many ways that water helps your body that I’m creating a post about it next.
In regards to water and loosing weight there are a few tips, but the most important to remember is to just drink enough regularly. Drinking a gallon of water all at once is not as good as drinking plenty throughout the day. Having a water bottle with you is a great way to remind yourself to drink as well as to encourage periodic drinking.
Drinking before you sit down to a meal can help you feel more full and eat less. While drinking before exercise can keep you exercising longer and with more intensity. Ideally you should keep yourself hydrated rather than drinking immediately before exercise, but for that extra hydration try drinking a whole water bottle about 1-2 hours before working out. This will allow the water to absorb into your system rather than just sloshing around in your stomach. When you’re done working out you will need to replenish that water and so you should drink at least another bottle within the 2 hours after working out.
Most people don’t keep track of how much water they drink, but everyone wants to know how much they should be drinking. A general rule is that you should be drinking at least half of your body weight (in pounds) in ounces each day. So if you weigh 150lbs you should be drinking at least 75 ounces of water every day, and that doesn’t count the extra water that you should be drinking when you work out. That’s about 2 1/2 of those plastic 1 liter sports bottles. Another way to make sure you’re getting enough is to check the color of your urine stream. If you are well hydrated your urine will be clear. The darker the urine the more water you need.