Recent research is saying that an effective, inexpensive way to lose weight is to drink water upon the first signs of hunger and wait 15 minutes to see if you are then satisfied. This is effective because many people confuse thirst signals as hunger signals, prompting them to overeat. This confusion is due to an inability to read the body’s signals as well as the fact that, according to Nutritional Therapist Pat Reeves, “the sensations of thirst and hunger are often generated simultaneously. …we assume both indicators mean that food is needed by the body: So we eat food when the body should, ideally, only be receiving water” (p . 1). Hunger and thirst are both controlled by the hypothalamus, which can trigger them at the same time, resulting in confusion.
Thirst, which is a perception that provides the urge for fluid consumption, is regulated by neural signals under both hormonal and osmotic influence. Vomiting, diarrhea, excess salt and sugar consumption, perspiration, and simply being alive cause fluid loss. Breathing, sweating and urinating are all daily activities that cause a depletion of body fluid.
When there is a decrease in fluid volume, the urge to drink is formed in order to maintain homeostasis by increasing fluid consumption. According to Johnson and McKinley (2004), “specific sensors in the brain, termed osmoreceptors, respond to cellular dehydration to initiate neural mechanisms that result in the generation of thirst” (p. 1) Other responses such as sympathetic activation and reduced water excretion attempt to minimize any further changes in fluid volume by reabsorbing and retaining water and sodium. However, body fluids will not be restored until the fluid losses are replenished. Thirst is the perception that will cause this to occur.
Several hormones, such as peptides and steroids, also play a part in thirst regulation. For example, relaxin, which is a peptide, stimulates fluid consumption by stimulating vasopressin secretion. Vasopressin is a hormone that is secreted when there is a reduced volume of extracellular fluid. It is an anti-diuretic hormone that causes re-absorption of water and reduced fluid excretion.
When feeling thirsty, the optimal solution is to drink water, not other liquids. Reeves stated that, “The reason why people often become addicted to coffee and diet fizzy drinks is because the water does not stay in the body long enough to satisfy thirst and also has a direct action on the brain, giving a sensation of pleasure” (p. 2). Other liquids such as juice or soda do not fully satisfy thirst, causing people to then go to food for satisfaction when water is what is needed.
Also, hunger signals are sent when blood sugar is low, but water can be a source of energy similar to food. Energy is released when water molecules are split into hydrogen and oxygen during hydrolysis, which releases energy and ATP, the most essential compound in cellular metabolism.
In conclusion, knowing how to interpret your body’s signals and drinking water consistently throughout the day can aid weight loss by maintaining hydration and preventing over-eating. It is widely known that water is essential in every aspect of the body and that dehydration is very dangerous. However, over-eating is dangerous as well, since it can lead to excess weight gain and all the problems associated with being overweight. Ensuring proper fluid volume through constant water intake is the only way to prevent these issues.
References:
Reeves, P. Overweight- the water connection. Retrieved from http://www.foodalive.org/articles/overweight.htm.
Johnson, A. K. & McKinley, M. J. (2004). The physiological regulation of thirst and fluid intake. News in Physioloical Sciences, 19. Retrieved from http://physiologyonline.physiology.org/content/19/1/1.full.pdf+html.
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