Water is an essential component for sustaining life and maintaining a healthy body. It performs many vital functions within the body. Research suggests that adequate water consumption can improve body composition and that there is a relationship between water intake and body composition. A healthy individual consumes approximately 2000 ml of fluid daily, obtaining 75% through drinking and the rest from food sources. Additionally, water consumption has been shown to increase satiety and reduce feelings of hunger in the short term.

According to the World Health Organization (WHO), as of 2022, approximately 2.5 billion adults (43%) worldwide were classified as overweight or obese. With obesity becoming a global epidemic, it is estimated that by 2030, 1.35 billion adults will be overweight, and 573 million will be obese. Being overweight and obese are major risk factors for chronic diseases such as type 2 diabetes, cardiovascular diseases, and cancer.

For this reason, overweight and obese individuals often attempt to lose weight through dietary changes and exercise. However, making lifestyle changes is a challenging process, and only a small percentage of individuals successfully lose weight through diet, exercise, and behavioral counseling.

One commonly used weight control strategy is increasing water consumption due to its potential to reduce energy intake and increase energy expenditure. For example, drinking water 30 minutes before meals can cause stomach distension, reducing appetite, increasing satiety, and ultimately leading to lower energy intake. This simple but effective method plays an important role in weight management strategies.

Water consumption can also replace high-energy beverages, reducing overall energy intake and helping prevent weight gain. One study found that replacing sugar-sweetened beverages with water could reduce daily energy intake by approximately 200 kcal over 12 months.

Sugar-sweetened beverages contribute to obesity risk due to their high sugar content, low satiety, and tendency to promote excessive energy intake. Replacing these beverages with water is an effective way to eliminate extra calories. WHO reports that sugar-sweetened beverages contribute to weight gain and increased body fat.

Key Functions of Water in the Human Body:

Energy production and digestion of nutrients Transport of nutrients and metabolites to cells Elimination of waste products from the body Maintenance of electrolyte balance Regulation of body temperature

Daily water needs vary significantly based on age, gender, physical activity level, climate, diet, and body mass index (BMI). Meeting daily water requirements is crucial for optimal body function.

BoththeEuropeanFoodSafetyAuthority(EFSA)andtheInstituteofMedicine(IOM)havepublishedwaterintakerecommendations based on age and gender:

EFSA recommends: 2.5 liters/day for men and 2 liters/day for women.

IOM recommends: 3.3 liters/day for men and 2.3 liters/day for women.

To meet water requirements, it is important to consume not only drinking water but also water-rich foods, especially fruits and vegetables, which contribute significantly to daily fluid intake.

According to the Turkey Nutrition Guide (TÜBER), daily water intake should be:

35 mL x body weight (kg) or 1 mL per kcal consumed.

Additionally, IOM provides energy-based water intake recommendations:

Infants: 1.5 mL/kcal

Children: 1.2 mL/kcal

Adults: 1 mL/kcal

Elderly: 1.1 mL/kcal

These findings indicate that individuals should adjust their daily water intake according to their age and lifestyle.

Signs of Dehydration:

⚠ Dark-colored urine

⚠ Dizziness

⚠ Excessive thirst

Ensuring adequate daily water intake is essential for overall health and well-being.

REFERENCES

1. Chen, Q. Y., Khil, J., & Keum, N. (2024). Water Intake and Adiposity Outcomes among Overweight and Obese Individuals: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients, 16(7), 963. https://doi.org/10.3390/nu16070963
2. Nakamura, Y., Watanabe, H., Tanaka, A., Yasui, M., Nishihira, J., & Murayama, N. (2020). Effect of Increased Daily Water Intake and Hydration on Health in Japanese Adults. Nutrients, 12(4), 1191. https://doi.org/10.3390/nu12041191
3. Pehlivan, M., Saleki, N., Sezer, F. E., Özyürek, F., Delice, B., & Hızlı Güldemir, H. (2024). Water and beverage consumption habits of adults in Turkey by gender and BMI: a cross-sectional survey. International journal of environmental health research, 34(4), 1910–1925. https://doi.org/10.1080/09603123.2023.2172385

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