An American study has found that drinking just 1% more water can reduce total daily calorie consumption, in particular the intake of sugar, sodium and cholesterol. In fact, drinking seven glasses of water per day could cut total daily intakes by up to 200 calories.
Current guidelines recommend drinking 1 to 1.5 liters of water per day. There’s nothing new or revolutionary about that advice, especially for dieters or detoxers looking to flush out the body’s toxins.
However, new research, published in the Journal of Human Nutrition and Dietetics, has found that a few extra glasses of water can increase the feeling of “fullness” and reduce daily calorie consumption.
The researchers studied the dietary habits of more than 18,300 people between 2005 and 2012.
Among other things, the scientists looked at the amount of plain water each person drank, as well as other liquids like unsweetened tea and coffee, which contribute to overall water consumption.
On average, the participants consumed 4.2 glasses of plain water per day, accounting for 30% of their daily dietary water intake. Their average calorie intake was 2,157, of which 125 calories came from sugar-sweetened drinks and 432 calories came from calorie-rich but nutrient-poor foods like desserts, pastries and snacks.
The study found that the majority of people who increased their intake of plain water by 1% — between one and three glasses per day — reduced their total daily calorie intake by 68 to 205 calories, as well as their consumption of saturated fat, sugar and salt. The study showed a reduction in sodium intake of 78 to 235g and a reduction in sugar intake of 5 to 18g.
The full study is available here: https://onlinelibrary.wiley.com/doi/10.1111/jhn.12368/abstract