• James Heath

Fat loss and hydration

Updated: Mar 27, 2019

Tips for staying hydrated on your fat loss plan

Improved eating behaviour

Being hydrated will help regulate every cellular process in the body allowing your body and metabolism to work more efficiency. It will help regulate your mood, energy and appetite signals making it much easier to avoid snacking and easier to stick to a food plan or set meal times. This in tern will mean you are more likely to be accurate with your calorie consumption which is vital if you desire to loose weight.


"Exercise performance is impaired when an individual is dehydrated by as little as 2% of body weight. Losses in excess of 5% of body weight can decrease the capacity for work by about 30%" (Armstrong et al. 1985).

Research has consistently shown that your ability to perform and exercise is hindered with as little as 2% dehydration. Your blood is thicker and your cardiovascular system needs to work harder for the same work. Exercise will feel harder and you may feel more prone to tiredness. As such you may be less motivated to exercise when dehydrated, especially after a long day at work. If you repeatedly miss your training sessions this could be a barrier to your fat loss results.

Low calorie beverages

It is important to avoid sugary drinks and beverages containing additional calories as they are likely to negatively impact your daily calorie intake and block your fat loss. Examples include full sugar soda's (cola, sprite) fresh or concentrated juices and caffeinated beverages (lattes, iced teas).

Tips for hydration on a fat loss plan

The following highlights ways of drinking the recommended average of 2 to 3 liters of water per day while on a fat loss plan.

  • Spice up the experience with sparkling soda water and a slice of lime

  • Improve the taste with mountain spring water such a Volvic or Evian

  • Drink 1 x diet soda drink per day which will give you the sense of sweetness

  • Black/ herbal teas and coffee (decaffeinated is great too!)

  • BCAA supplements drink is great tasting and nice while you train

  • Protein shake is a great way to hydrate and add protein to your food plan

  • Plain vegetable soups are great for a low calorie plan and contain mostly water

  • Add sweeteners to your tea or coffee if you can drink it without

I hope these tips assist you in staying hydrated on your fat loss journey. For more help and advice contact me: jim@thegymmethod.com

A note on the environment

Paper coffee cups

It is often misunderstood that takeaway coffee cups have 1 single usage before heading to a landfill site. They are not recyclable because of the thin plastic waterproof lining. Try to avoid using takeaway cups in general.

Plastic water bottles

Due to the climate the middle east has a high consumption of plastic bottles. Ensuring you're well hydrated is especially important. However do your bit for the environment and recycle your used plastic bottles at Averda Recycling Center's across Dubai.

References: Armstrong LE, Costill DL, Fink WJ. Influence of diuretic-induced dehydration on competitive running performance. Med Sci Sports Exerc. 1985 Aug;17(4):456-61.