There are no quick fixes when it comes to weight loss. That’s a fact, and there’s no way around it. Sure, the Ozempic revolution has put rapid fat-burning within arm’s reach (provided you can score a prescription) but even those results aren’t certain to stick. So it’s good to be skeptical when you hear that something like a few bubbles in your H2O could help you shed kilos.
But a new study has shown that sparkling water could give you the edge. And since this is an easy sub-in for your daily hydration, it might be worth a glass or two. The study, published in the journal BMJ Nutrition Prevention & Health, suggests that these fizzy sips could boost your metabolism.
Sounds good, right? Let’s take a deep dive into the research to find out whether these bottles could help your diet sparkle.
The Study
The study was spearheaded by Dr. Akira Takahashi at the dialysis centre at the Tesseikai Neurosurgey Hospital in Japan. Their goal: investigate how carbonate sips can affect blood glucose uptake and metabolism. Researchers looked at the effects of the carbon dioxide in sparkling water versus something known as the haemodialysis process. (In simple terms, this is a kind of dialysis where the blood is filtered to scupper waste using blood alkalinisation.)
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The result? Consuming carbonated water may give you a small boost in the uptake of blood glucose, which could have a knock-on effect on your weight loss. However, unfortunately, this impact is relatively minor. “CO2 in carbonated water may promote weight loss by enhancing glucose uptake and metabolism in red blood cells,” wrote the study’s author. However, those changes are so small that you shouldn’t expect to lose weight just by switching to carbonated water.
Sparkling Water: The Benefits of Proper Hydration
Now, while sparkling water might not be a fizzy cure for your excess baggage, adequate hydration does play a crucial role in weight loss. So, if you’re struggling to knock back enough H2O, and switching to a fizzy variant helps you hit the flood line, then there’s a strong argument to be made for this bubbly beverage.
The average guy should be aiming to drink around 3.7L of water daily. However, there are plenty of factors that might necessitate a few more sips. For instance, if you’re planning to work out, you might have to scale up your water consumption to ensure you’re adequately hydrated. The same goes for those sweltering summer days that lead to excessive sweating.
And what’s the reward for staying topped up? Here are three ways drinking water could help you lose more weight:
Drinking Water Can Boost Your Metabolism
It’s not just fizzy water that’ll fire up your engine. A few glasses of water can kickstart your fat-burning system. In one study, participants who drank two full glasses of water experienced a 30% jump in their metabolic rate just 30 minutes after swigging their H2O. Because this boost was the result of heating the water to body temps, storing a bottle of water in your fridge could yield the biggest gains (read: losses).
Drinking Water Can Help You Eat Less
In one study, a group of overweight adults who drank two glasses of water just before their mealtimes for three months lost over one kilo more than a group who imagined they felt full before chowing down. The reason given: your stomach has finite capacity, so if you’re filling up on calorie-free H2O you’ll simply run out of space for those mealtime morsels.
How Do I Know If I’m Drinking Enough Water?
You can stick to the 3.7 litres of recommended hydration, but this target can differ from one guy to the next. Plus, some guys fall into the trap of chugging all their water in one go, which won’t result in better hydration (just more visits to the office toilet).
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And remember, water isn’t your only source of H2O. Anything from your morning cup of coffee to smoothies to, yes, sparkling water can help get you closer to your target. But how do you know you’re hitting those #H2OGoals? Check your streams. When you pee, the colour of your urine will give you an indication of how hydrated (or dehydrated) you are. For instance, if your pee resembles your after-hours pints, you’ll falling way short of the floodline.
On the flipside, a pale yellow means you’re doing great!
I’m Dehydrated! Any Tricks to Make Sure I Drink More Water?
It’s estimated that around 80% of us struggle to get adequate hydration. It’s a serious epidemic, so we could all use a few tips to up our water consumption. An office favourite: using apps. Something like Waterllama will keep track of how many litres you’ve knocked back, prompt you with reminders when its time to take a swig and will categorise the various liquids you’ve sipped throughout the day. It also sports daily challenges to help you kick unhealthy habits like minimising your caffeine and alcohol consumption.
Here are a few more ways to make sure you’re getting your fill:
1. Drink Water with Every Meal
Whether it’s your first meal of the day or just a quick snack, make sure you accompany all your morsels with a glass of the good stuff. Not only will this habit help curtail you’ll appetite, but it’ll make it easy for you to hit your hydration targets.
2. Start Each Day with a Sip
When you sleep, your body is still losing fluids. As such, making sure to drink a glass of water first thing after waking up is one of the best steps you can take for your health. Marni Sumbal, author of Essential Sports Nutrition, told Men’s Health that you should aim to drink around 460ml to 600ml in those early hours.
3. Flavour Your Water
Water isn’t exactly exciting, so no wonder of us aren’t rushing to pour ourselves a glass. Fortunately, a few flavour tweaks can ensure that you’re getting proper hydration with minimal fuss. Even just a slice of lemon and a few ice cubes can turn your basic sip into something satisfying.
