When you start a new diet, the first thing you learn is that you should be drinking more fluids. But what exactly does that mean? Which drinks can you have, and which ones are off limits? In all kinds of diets, from high protein to high fat, one common denominator is that fluid intake must remain optimal for your body to function at its best and accelerate fat loss. But with so many rules and restrictions on what to drink and what not to drink, it’s easy to get confused about your liquid intake. Fortunately, we’re here to help!

What counts as a “liquid”?

All liquids that have no solids dissolved in them can be counted towards your daily fluid intake requirements. This includes water (obviously!), tea, coffee, and all kinds of beverages that come in liquid form. If your beverage contains any solids, like fruit or pieces of vegetables, it isn’t considered a “liquid.” Instead, it counts towards your daily “solid” calorie intake.

Which liquids are recommended?

As long as your beverage choice is low in calories, you can have it! Water is always the best choice for hydration—and is recommended for everyone, regardless of their diet. Tea is another great choice for hydration. Green, black, and herbal teas are packed with antioxidants, which are great for your health. Coffee is another beverage that provides hydration. Just make sure you stay within your daily caffeine limit. Diet sodas are low in calories and provide hydration.

Solid Foods: Fruits and vegetables are recommended for hydration, too! Fruits and veggies are packed with vitamins and minerals. They’re also very low in calories, which makes them a perfect choice for your daily fluid intake.

Milk and Dairy: Dairy products like milk and yogurt are also recommended for hydration. Just make sure you stay away from sugary drinks like juice, which can easily be over 200 calories per glass!

Sports Drinks: These beverages are designed to replace electrolytes and minerals lost during exercise. If you exercise often, these drinks can be a good addition to your daily hydration.

Which liquids are restricted?

To avoid over-hydrating your body and having excessive water retention, you should avoid over-hydrating at all costs. However, you must be careful not to restrict yourself too much. If you want to lose weight and achieve your healthiest self, you must drink enough water to stay hydrated. If you don’t drink enough water, your digestion will slow down, you may experience headaches, and your metabolism will decrease. The same applies to other types of liquids, like tea and coffee. While these beverages are an excellent source of antioxidants and vitamins, you must limit yourself to a certain number of cups per day. The general rule for liquid consumption is to drink enough so that you’re urinating two to three times per day. If you’re not urinating frequently, you’re not drinking enough water! Make sure to increase your water intake and avoid too much caffeine, fruit juice, and sugary beverages.

Bottom line

Hydration is extremely important during any diet, but especially when you’re trying to lose weight. Make sure to drink plenty of water, tea, and other healthy beverages, and avoid too much caffeine, juice, and sugary drinks, to stay hydrated. Remember, you must stay hydrated, but you can’t over-hydrate your body at the same time.

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