The Power of Hydration in Your Plant-Based Weight Loss Journey

By Mike Thomas, NBHWC November 30, 2023

Starting a plant-based diet is a great move for a healthier life and losing weight. If you’re into improving your health, it’s vital to know that it’s not just about eating more plant-based foods but also staying well-hydrated. Many of my clients often forget to drink enough water as they are typically very focused on plant-based eating and making delicious plant-based meals. In this blog, I’ll talk about why drinking more water is important for people on a plant-based weight loss journey. I’ll also cover some challenges that might come up with drinking more water and give you practical tips to help you reach your goal of staying well-hydrated.

How much water should I drink?

Let’s aim for a simple and familiar goal – about 64 ounces, which is equal to 8 eight-ounce cups of water each day. I chose this number because it’s quite a bit more than what most Americans typically drink. In fact, only 13% of Americans regularly reach this daily water goal.

Why Hydration Matters

1. Facilitating Fiber Digestion

Plant-based diets are well-known for having lots of fiber, which comes from fruits, veggies, and whole grains. Fiber is great for your digestion, but it needs water to work well. Making sure you drink enough water helps the fiber move smoothly through your digestive system, stopping constipation and keeping your bowel movements regular. Sadly, if you don’t get that extra water, it can lead to constipation for many people.

2. Enhancing Satiety…. “I Feel Satisfied.”

Drinking water before meals can be a helpful trick to control how much you eat and avoid overdoing it. Plant-based meals, which tend to have fewer calories, benefit from the extra fullness that comes with sipping water before or during a meal. This easy habit plays a role in managing your overall calorie intake.

3. Supporting Metabolism

Water is crucial for many body processes, like breaking down nutrients for energy. Staying properly hydrated helps your body use calories efficiently, possibly helping with weight loss by keeping your metabolism in top shape.

4. Boosting Physical Performance

Exercise is really important for losing weight, and staying hydrated is a must for performing your best. Water helps control body temperature, keeps your joints working smoothly, and carries nutrients to your cells, all of which are important for doing exercise well. When you work out and sweat, you’re getting rid of waste, and drinking water helps you recover and stay healthy.

5. Reducing Caloric Intake From Beverages

Sugary drinks are a major source of extra “empty calories” for many Americans. The issue with these drinks, which are mostly water, is that the added unhealthy sugars, chemicals, and preservatives cancel out the benefits of the water. Opting for water instead of calorie-packed beverages like sugary drinks or excessive fruit juices can significantly impact your overall caloric intake. By choosing water as the preferred beverage, especially for those on a plant-based diet, unnecessary empty calories can be avoided, contributing to weight loss efforts.

Challenge of Drinking Water

We’re really busy, especially during the holidays. Here are some things that make it tough for us to drink enough water. I’ve also included a bonus tip for each obstacle that might help you drink more water.

1. Forgetfulness

One big problem is often forgetting to drink enough water regularly. Being busy and following your daily routine can make it easy to forget to stay hydrated. If you don’t make a conscious effort or get reminders, you might not drink as much water as you should. TIP: One solution could be setting reminders on your phone or smartwatch to drink water every hour. This simple trick breaks down your daily goal into smaller, easier parts, so it’s not too hard to keep up with.

2. Preference for Other Beverages

If you’re used to drinking sugary drinks, sodas, or caffeinated beverages, switching to water might be tough. It can take time and work to break the habit and get used to the plain taste of water. TIP: If regular water seems boring, you can add natural flavors to it. Try putting in slices of citrus fruits, cucumber, or mint to make drinking water more fun. Play around with different combinations to find what you like best.

3. Drinking Too Late in the Day

If you don’t drink enough water by the end of dinner, you might try to reach your goal later in the evening, which could lead to multiple trips to the bathroom during the night. On the other hand, you might just give up on your goal altogether. Neither of these choices is ideal. Having a water bottle with you all day makes it easier to drink consistently. TIP: One idea is to pick a bottle with measurements to keep track of how much you’re drinking and carry it with you wherever you go. TIP: Another option is to drink a full bottle (about 20 ounces) right when you wake up. Some of my clients find success with this strategy—it helps them reach their hydration goal.

By recognizing and addressing these challenges, you can develop effective strategies to increase your water intake gradually. Remember that consistency and small, sustainable changes are key to successfully incorporating better hydration habits into your daily life.

Take Action for Your Health

1. Start Small

Decide to add one of the hydration tips to your daily routine this week. Small changes are easier to keep up with and can turn into habits that last. TIP: If you usually don’t drink much water (less than 20 ounces), start with a goal of getting 32 ounces at first, and then you can increase it over time.

2. Track Your Progress

Make sure to keep track of how much water you drink every day by using a journal or a smartphone app. It’s important to celebrate your achievements, even the small ones, to stay motivated. This is helpful for many reasons, and one of the main benefits is that it keeps your goal of drinking more water in your thoughts. TIP: You can easily track your water intake by taking just 60 seconds before going to bed. Write down the number of ounces you drank in a notebook or on a calendar. Darren Hardy discusses the importance of this in his book, The Compound Effect.

3. Connect with a Community

It might sound a bit simple, but having a friend or being part of online communities can really boost your efforts to stay healthy. TIP: Joining social media groups where people share their experiences with plant-based weight loss and offer support has proven to be very effective. Getting encouragement and support from people who have similar goals can make a big impact on keeping yourself on track.

Cheers to your health and well-being on your journey to a healthier you! By understanding the significance of hydration in your plant-based weight loss endeavor and taking mindful steps, you’re prioritizing progress over perfection. Now, it’s time to put your knowledge into action. Small steps, like setting reminders or infusing flavor into your water, lead to significant changes over time. Don’t hesitate—start with one of the tips mentioned above today. Every effort counts on the path to long-term success in your wellness goals.

Thank you for reading this blog! I genuinely hope it has provided valuable insights to support you in achieving your wellness goals. I’m eager to hear from you—let me know which tip mentioned above you’re interested in committing to. Your feedback is highly appreciated!

Finally, if you’d like to get in touch with me for a complimentary 30-minute conversation with no obligations, simply click the button below.

To your Better Health!

Mike

This blog is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to CoachMikeThomas.com.