Drinking this many glasses of water a day burns 490 calories every week

It’s no secret that gulping down plenty of water can boost your energy, clear your complexion, and help you resist the urge to snack. (And those aren’t the only benefits of hydration!) But for those worried about packing on the pounds, it could also do wonders for your waistline.

Drinking ice-cold water helps you burn more calories throughout the day, according to a study published in the Journal of Clinical Endocrinology and Metabolism. Researchers randomly assigned participants to drink 8 ounces of distilled, saline, sucrose, or ice-cold water on different days. Then, they measured each subject’s resting energy expenditure.

Related: Easy ways to stay hydrated 

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10 ways you can drink more water
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10 ways you can drink more water

1. Add flavor

Spa water, anyone? 

If you're not about that plain water life, simply cut up some fresh fruits, vegetables and herbs and add it to a jug of ice water. Some of our favorite additions include lemon, cucumber, strawberries and basil. 

2. Keep a bottle of water near you at all times

Sometimes, you just forget! But if you keep a glass or bottle of water in many places, it'll be a constant reminder to hydrate. We like to keep one in the car, at our desks, on our nightstands and so on. 

3. Try SodaStream

According to a recent survey, SodaStream drinkers drink 43% more water than consumers who don't own a machine. Forget store-bought bottles and opt for this convenient, eco-friendly and affordable magical machine. We're a big fan. 

SodaStream Power Metal Sparkling Water Maker Starter Kit, White, $133.99

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4. Opt for the one-to-one rule.

Drinking? No problem. We're big enthusiasts of this rule. For every drink you have, supplement it with one glass of water. Shots included!  

5. Download a water tracking app.

Track your water consumption with your phone. Apps like Hydro Coach and Water Time Pro can offer in-depth statistics on your water drinking habits. Whether you're drinking teas or eating a lot of healthy fruits, these apps take your diet and exercise into account. 

6. And with that said, eat your water! 

Fruits and vegetables are not only packed with great nutrients, but more water than you probably realize. Here's a breakdown of some of our favorites. 

  • Watermelon: 92% water
  • Tomatoes: 94% water
  • Peppers: 94% water
  • Celery: 96% water
  • Cucumber: 96% water

7. Invest in a water filter

You might be more inclined to drink water if it's from a crisp, cold pitcher. Especially if you're not a fan of tap water, the Brita helps clean out murky different tastes coming from the faucet! 

Brita 10 Cup Everyday Water Pitcher with 1 Filter, BPA Free, White, $36.30

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8. Drink a glass before every meal

Get yourself into a routine to drink a glass of water before every meal. And then continue drinking! It'll also fill you up. 

9. Invest in a nice water bottle

If you spend a little cash on it, hopefully you're more inclined to use it, right? And you'll want to show it off! We're loving these adorable bottles from Swell, like this one that's also insulated.

It's worth every penny.  

S'well Vacuum Insulated Stainless Steel Water Bottle, Double Wall, 17 oz, Turquoise Blue, $35.00

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10. Set goals for yourself

Now, with that snazzy new water bottle, grab a role of tape and measure out how much water you'll want to have had before a set time! And stick to it. 

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Those who drank the ice-cold water burned up to 7 calories per glass, the researchers reported. Here’s why: Ingesting chilly water requires your body to work even harder to warm itself back up. As a result, the energy required to regain your normal body temperature burns a few extra calories per glass.

While that might not seem like much at first, the calories can add up quickly. Just do the math! Drinking 10 cold glasses of water a day for one week burns 490 calories. That’s the equivalent of losing 7 pounds in one year—and all you had to do was stay hydrated. Here are even more ways your body changes when you start drinking enough water.

The Food and Nutrition Board recommends that men drink 3.7 liters of water and women drink 2.7 liters of water each day. But watch out for the signs you’re drinking too much water—because yes, there can be too much of a good thing.

Related: Signs you're dehydrated

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5 Weird Signs You're Dehydrated
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5 Weird Signs You're Dehydrated
1. You have bad breath.

This seems weird, but bear with us here. Saliva has bacteria-fighting properties, Wider explains. If you’re dehydrated, your saliva levels go down and so does your mouth’s ability to fight odor-causing germs. If you notice that you suddenly have bad breath for no reason, try drinking more water regularly. That alone may clear it up.

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2. You feel confused.

Feeling confused or out of it can be a sign of a few things. But if you haven’t had a lot to drink recently, it can definitely be a tip-off that you’re dehydrated, Vieder says. It’s usually not something that comes on suddenly, unless you’re working up a sweat on a hot day, he adds.

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3. You suddenly have food cravings.

Your liver needs water to function properly. When it doesn’t get it, it signals to your brain that you need fuel, Wider says. Instead of craving water, though, it tends to make you think you’re hungry, causing food cravings.

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4. Your skin doesn't bounce back.

If you grab the skin on the back of your hand, pull it up, and let it go, it should quickly snap back into place. But this doesn’t usually happen with people who are dehydrated. “If it stays tented [or resumes its shape more slowly than usual], that’s a really good sign of being dehydrated,” Vieder says. Without enough moisture, your skin loses some of the elasticity it needs to snap back.

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5. You stop sweating.

It seems like this would be a sign that you’re not dehydrated, but Anthony J. Brutico, D.O., medical director of the Emergency Department at New Jersey’s Newton Medical Center, tells SELF it can be a marker that you have heat exhaustion or heat stroke. This typically happens because your “volumes of fluid are so low that the body is trying to hold on to what you have,” he explains. If this happens to you, you need to get help immediately and see a doctor or other medical professional.

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Of course, when you’re aiming to drop a few sizes, every bit of calorie burn counts. Yet experts warn that drinking ice-cold water shouldn’t be the first priority in your weight-loss journey. “In the big picture, it has no significance at all,” dietitian Andy Bellatti, MS, RD told INSIDER. “I think it’s something that is a waste of time for people to think about.”

If you want to change the number on the scale, experts recommend complementing your water intake with a healthy diet and plenty of exercise. And don’t forget these 42 fast, easy tips for weight loss.

[Sources: PreventionSELF]

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