The Secret to Boosting Your Metabolism: Hydration Insights from Recent Studies
Although influenced by various factors, general recommendations for daily water intake suggest that women should consume between 2 to 2.5 liters, while men should aim for 2.5 to 3 liters. It is crucial to consider exercise, diet, and lifestyle, but it’s also essential to increase water consumption by at least 400ml when temperatures exceed 38ºC or humidity is around 50%. Moreover, timing, the type of water consumed, and its temperature significantly impact hydration practices.
According to a study referenced by dietitian Despina Marcelou in the Greek publication Clickatlife, drinking two glasses, approximately 500ml, of water can enhance levels of norepinephrine in the bloodstream, which is related to an upsurge in metabolic rates by up to 30% within an hour. Controlled trials showed that this method could accelerate weight loss by 44%, making water consumption one of the safest, simplest, and most economical ways to boost metabolism.
For optimal metabolic acceleration, Marcelou advises consuming two glasses of water on an empty stomach rather than relying on teas, juices, or mineral-rich waters. This is because, during digestion, the body redirects blood flow towards the digestive tract, partially releasing norepinephrine to extract blood from the extremities, thereby diluting the metabolic effect.
Temperature also plays a significant role in this mechanism. A study published in the Annals of Internal Medicine found that drinking a liter of nearly frozen water or ice can help the body burn more than 150 calories – equivalent to the energy expended while running 15 kilometers. This phenomenon occurs due to norepinephrine, which helps maintain residual body heat rather than dissipating it to the skin.
The study established that neither warm nor room temperature water can replicate the effects of cold water. Consequently, the general recommendation from Marcelou is to drink two glasses of cold water on an empty stomach to effectively enhance metabolism.
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