Water and beverages: how hydration affects eating behaviour
The relationship between hydration levels and eating behaviour is one of the key topics that has recently drawn the attention of both dietitians and scientists. Maintaining a proper water balance not only impacts physical well-being but also helps regulate appetite, supports metabolic processes, and reduces the risk of overeating. In this article, we will explore how consuming water and beverages influences food choices, metabolism, and the overall approach to balanced nutrition.
Why water is critically important for the body
The human body is composed of 50–70% water. It participates in all biochemical processes, maintains an optimal body temperature, ensures the transportation of nutrients to cells, and aids in the removal of toxins. Even slight dehydration (a 1–2% loss of body water) can lead to negative health consequences, ranging from fatigue to impaired concentration and mood deterioration.
How hydration affects appetite
Thirst signals are often misinterpreted by the body as hunger. This is because the hypothalamus, which regulates both appetite and thirst, can confuse the two states. For instance, instead of drinking a glass of water, a person might eat an extra portion of food without realising it.
A 2016 study conducted in the US found that individuals who regularly consumed more water reduced their overall calorie intake by 8–10%. This was not only due to reduced appetite but also due to cutting back on sugary drinks, which are often a primary source of “empty” calories.
How water impacts metabolism
Hydration is a key factor for proper metabolic functioning. In a well-hydrated body, chemical reactions occur more quickly and efficiently. For example, water helps break down fats and supports the functioning of the kidneys and liver – the main organs responsible for eliminating waste products.
Moreover, drinking water before meals can be an effective tool for portion control. One study demonstrated that consuming 500 ml of water 30 minutes before a main meal reduced calorie intake by 13%. This is because water partially fills the stomach, decreasing feelings of hunger.
Are all beverages equally beneficial
While plain water is the best choice for hydration, other beverages can also contribute to maintaining water balance. For example, herbal teas, diluted natural juices, or water with lemon can diversify your hydration routine. However, it is important to avoid drinks with high sugar content, caffeine, and artificial sweeteners.
Sugary fizzy drinks, energy drinks, and even some types of fruit juices contain a large number of calories and can stimulate appetite due to rapid fluctuations in blood sugar levels. On the other hand, green tea or still mineral water are excellent alternatives that not only hydrate but also offer additional health benefits.
How to maintain optimal hydration levels
To sustain a healthy water balance, dietitians recommend drinking an average of 30–35 ml of water per kilogram of body weight daily. However, this amount may vary depending on physical activity levels, environmental temperature, and individual characteristics. For example, in hot weather or during intense workouts, water needs increase.
Here are some simple tips to help you stay hydrated:
- Always keep a water bottle handy, especially at work or while travelling.
- Set reminders on your phone to drink water every 1–2 hours.
- Add natural flavourings to water, such as slices of citrus fruits, cucumber, or mint leaves, if you find it difficult to drink plain water.
How to differentiate hunger from thirst
To avoid confusion between hunger and thirst, drink a glass of water and wait 10–15 minutes before eating. If the feeling of hunger disappears, it means your body needed fluids. This simple method will help you better understand your body’s signals and avoid overeating.
Water as part of a nutrition programme
At Dr Bezuhla’s Clinical Dietology Centre, we consider the importance of hydration when creating individual nutrition programmes. A proper hydration regime helps achieve not only optimal weight but also improves overall well-being. If you want to learn more about how to balance your diet correctly, contact our specialists – we will be happy to help you find the best solution.