Staying hydrated is extremely important, especially with regular exercise. It is recommended that you drink at least two to three liters of water a day, and this can have both short-term and long-term effects.

“This means that your body expends more energy to raise your body temperature. And therefore, the more calories you burn in total. “

A 2014 study showed that those who drank 500 ml of cold water had increased energy expenditure.

The 12 participants burned two to three percent more calories than usual in 90 minutes after drinking the water.

The expert added, “Some people claim that drinking water before a meal reduces appetite.

The women experienced reductions in body weight, body fat, and body mass index.

They also reported a decrease in appetite as the day progressed.

David added, “The recommended daily water intake is about two liters per day; However, this is only a guideline and can often vary from person to person.

“For example, people who sweat more or exercise more often need more water than those who don’t.

“A continuous supply of fluids is also essential during exercise.

“When your muscle cells are dehydrated, the process of building muscle slows down.

“Water dissolves electrolytes and distributes them throughout the body, reducing symptoms that can negatively affect exercise, such as cramps.

“In addition, water allows the body to sweat, which helps maintain body temperature and reduce fatigue, so you can exercise longer and burn more calories.”

The expert warns that water is not a substitute for meals.

He said, “You should keep eating your daily caloric intake while drinking about two liters of water a day.”