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How Hydration Impacts Weight Loss
Ever feel like you're doing everything right - eating healthy, exercising regularly - but the weight loss isn't happening? You might be surprised to learn that proper hydration can be a missing piece of the puzzle! Water is essential for overall health and plays a crucial role in weight management. For women in the UK, staying properly hydrated can be particularly challenging due to busy lifestyles, hormonal fluctuations, and the often unpredictable British weather. However, understanding the link between hydration and weight loss can be a game-changer in your health journey. According to the NHS, nearly 60% of women in England are classified as overweight or obese. While there's no single solution to this complex issue, proper hydration is an often overlooked factor that can support weight loss efforts.
The Science of Hydration
The Role of Water in the Body
Water is vital for numerous bodily functions, including
- Regulating body temperature
- Transporting nutrients and oxygen to cells
- Removing waste products
- Lubricating joints
- Protecting organs and tissues
- Supporting digestion and metabolism
Dr. Sarah Schenker, a registered dietitian and nutritionist, emphasises: Proper hydration is crucial for maintaining optimal bodily functions. Water helps regulate metabolism, aids in digestion, and supports the body's natural detoxification processes. All of these factors can indirectly impact weight management.
Dehydration and its Effects
Even mild dehydration can negatively impact metabolism, energy levels, and overall well-being. Symptoms of mild dehydration include.
- Feeling thirsty
- Dark yellow and strong-smelling urine
- Feeling dizzy or lightheaded
- Feeling tired
- Dry mouth, lips and eyes
- Urinating little, and fewer than 4 times a day
These effects can hinder weight loss efforts by reducing energy for physical activity and potentially slowing metabolism. A study published in the Journal of Clinical Endocrinology and Metabolism found that mild dehydration can lead to a significant decrease in energy expenditure, which could impact weight loss efforts over time.
Hydration and Weight Management
Increased Satiety and Reduced Cravings
Water can play a significant role in appetite control by promoting feelings of fullness and reducing hunger pangs. This is particularly relevant for women, as hormonal fluctuations throughout the menstrual cycle can influence appetite and cravings. Research published in the journal Obesity suggests that increased water intake is associated with reduced calorie intake, particularly from sugar-sweetened beverages. The study found that women who increased their water intake by 1 litre per day consumed fewer calories and less sugar, sodium, and saturated fat.
The Leptin Connection
Leptin, often referred to as the "satiety hormone," plays a crucial role in regulating appetite and energy balance. Interestingly, hydration status can affect leptin levels. A study published in the European Journal of Clinical Nutrition found that even mild dehydration can disrupt leptin signalling, potentially leading to increased hunger and overeating.
Improved Metabolic Function
Adequate hydration has been suggested to support an increased metabolic rate, which may aid in weight management. A study conducted by Boschmann et al. found that the consumption of 500 ml of water led to a 30% increase in metabolic rate in both men and women. This effect was observed within 10 minutes and reached its peak after 30-40 minutes. The increase in metabolic rate is attributed to the body's energy expenditure required to heat the ingested water to body temperature, a phenomenon known as water-induced thermogenesis.
The concept of water-induced thermogenesis suggests that drinking water can stimulate thermogenesis, potentially serving as a strategy for weight control. Boschmann et al. proposed that increasing daily water intake by 1.5 liters could enhance energy expenditure by 200 kJ per day, underscoring the significant thermogenic potential of water consumption for weight management. However, this concept remains controversial as other studies have reported inconsistent results regarding the impact of water on energy expenditure.
Enhanced Exercise Performance
Proper hydration is crucial for optimising workout performance, which can indirectly support weight loss efforts. Dehydration can lead to
- Decreased endurance
- Reduced motivation
- Increased perceived effort
- Impaired temperature regulation
- Increased risk of heat exhaustion
The British Nutrition Foundation recommends drinking water before, during, and after exercise to maintain hydration levels and support performance. This is especially important for women, who may be more susceptible to dehydration during exercise due to hormonal fluctuations.
How Much Water Should You Drink?
Individualised Needs
Water needs vary based on factors like activity level, climate, and overall health. The NHS recommends 6-8 glasses (1.2 to 1.5 litres) of fluids per day for adults in the UK. However, this is just a general guideline, and individual needs may vary. Factors that may increase water needs include
- Hot weather
- High levels of physical activity
- Pregnancy or breastfeeding
- Certain medical conditions
Tips for Staying Hydrated
Here are some practical tips for women to increase their water intake throughout the day
- Carry a reusable water bottle with you
- Set reminders on your phone to drink water regularly
- Flavour water with fresh fruits or herbs for variety
- Eat water-rich foods like cucumbers, watermelon, and lettuce
- Drink a glass of water before each meal
- Replace sugary drinks with water or herbal tea
- Use a water tracking app to monitor your intake
Hydrating Foods
In addition to drinking water, you can increase your fluid intake by consuming water-rich foods. Some excellent options include
- Cucumber (96% water)
- Tomatoes (94% water)
- Watermelon (92% water)
- Spinach (92% water)
- Strawberries (91% water)
These foods not only contribute to your daily fluid intake but also provide essential vitamins, minerals, and fibre.
Hydration Throughout the Female Life Cycle
Menstrual Cycle
Hormonal fluctuations during the menstrual cycle can affect hydration needs. During the luteal phase (after ovulation), women may experience fluid retention and bloating. Paradoxically, this is a time when it's important to maintain good hydration to help alleviate these symptoms.
Pregnancy
During pregnancy, water needs increase to support foetal development, amniotic fluid production, and increased blood volume. The NHS recommends pregnant women drink about 1.5 to 2.5 litres of water a day.
Menopause
Hormonal changes during menopause can lead to increased water loss through night sweats and hot flashes. Staying well-hydrated can help manage these symptoms and support overall health during this transition.
Common Hydration Myths Debunked
Myth 1: "If you're thirsty, you're already dehydrated"
Reality: Thirst is actually an early indicator of your body's need for water, not a sign of dehydration. It's your body's way of prompting you to drink before you become dehydrated.
Myth 2: "You need to drink 8 glasses of water a day"
Reality: While this is a good general guideline, individual needs vary. The NHS recommends 6-8 glasses (1.2 to 1.5 litres) of fluids per day, but this can come from various sources, not just plain water.
Myth 3: "Drinking water flushes out toxins and speeds up weight loss"
Reality: While staying hydrated is important for overall health and can support weight loss efforts, water doesn't directly "flush out toxins" or cause weight loss. Your liver and kidneys are responsible for detoxification, and weight loss occurs when you consume fewer calories than you burn.
Conclusion
Proper hydration is a crucial, yet often overlooked, component of weight management and overall health for women in the UK. By understanding the science behind hydration and its impact on metabolism, appetite, and exercise performance, you can make informed choices to support your weight loss journey. Remember, while increasing water intake can be beneficial, it's not a magic solution for weight loss. It should be part of a holistic approach that includes a balanced diet, regular physical activity, and overall healthy lifestyle habits. Listen to your body, adjust your water intake according to your individual needs, and don't hesitate to consult with a healthcare professional for personalised guidance. With consistent effort and attention to hydration, you may find that elusive missing piece in your weight loss puzzle.
References
- NHS. (2021). Water, drinks and your health. Retrieved from https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/
- Boschmann, M., et al. (2003). Water-induced thermogenesis. The Journal of Clinical Endocrinology & Metabolism, 88(12), 6015-6019.
- Stookey, J. D., et al. (2008). Drinking water is associated with weight loss in overweight dieting women independent of diet and activity. Obesity, 16(11), 2481-2488.
- British Nutrition Foundation. (2021). Hydration. Retrieved from https://www.nutrition.org.uk/healthy-sustainable-diets/hydration/
- Vij, V. A., & Joshi, A. S. (2013). Effect of 'water induced thermogenesis' on body weight, body mass index and body composition of overweight subjects. Journal of Clinical and Diagnostic Research: JCDR, 7(9), 1894.
- NHS. (2021). Dehydration. Retrieved from https://www.nhs.uk/conditions/dehydration/
- Thornton, S. N. (2016). Increased hydration can be associated with weight loss. Frontiers in Nutrition, 3, 18.
- Maughan, R. J., et al. (2015). Water intake, water balance and the elusive daily water requirement. Nutrients, 7(11), 9299-9316.
Mounjaro is a new medication developed by Eli Lilly that contains the active ingredient tirzepatide. It was originally designed to help people with type 2 diabetes manage their blood sugar levels. Mounjaro is administered as a once-weekly injection using a self-injection pen, typically into the abdomen, thigh, or upper arm. In the UK, tirzepatide (Mounjaro) has been approved for use by the Medicines and Healthcare products Regulatory Agency (MHRA).
Besides helping with blood sugar, Mounjaro has also been found to be very effective at helping people lose weight. This is why you might have heard it called a "weight loss jab" in the media.
- How you take it: You inject Mounjaro once a week. Your doctor will usually start you on a small dose and slowly increase it over time. This helps your body get used to the medicine and can lower the chance of you feeling sick.
How it Works:
Mounjaro is like a "twin hormone" medicine. It acts like two natural gut hormones, GLP-1 and GIP. These hormones help control blood sugar and appetite.
- It helps your body release more insulin when needed and lowers sugar from your liver, improving blood sugar control.
- It makes you feel fuller sooner and for longer, helping you eat less.
- Working on both GLP-1 and GIP is thought to be why it can lead to greater weight loss than medicines that only use GLP-1 (like Semaglutide in Ozempic/Wegovy).
What is it Used For?
- Type 2 Diabetes: Mounjaro lowers blood sugar effectively, often helping patients reach better levels (lower HbA1c). It's used alongside diet and exercise, sometimes with other diabetes medicines, typically when standard treatments aren't enough, especially if weight loss would help.
- Weight Management: In studies, people using Mounjaro lost a significant amount of weight, often averaging 15-20% of their body weight over about 1 to 1.5 years. It's approved for adults with obesity (high BMI) or those with a lower BMI and a weight-related health problem.
Access in the UK:
- NHS: Mounjaro is available on the NHS for type 2 diabetes if you meet certain criteria. For weight loss, NHS access is starting gradually through specialist clinics for adults with a very high BMI and multiple weight related health issues.
- Private: You can also access Mounjaro privately through weight loss clinics, pharmacies or online services like ours if you meet the medical criteria. SheMed operates a weight management programme specifically tailored for women, which includes the potential prescription of GLP-1 medications such as Mounjaro and Wegovy, provided the individual meets their medical criteria.
Mounjaro vs. Semaglutide (Ozempic/Wegovy):
Both are effective weekly injections. Semaglutide works on GLP-1 while Mounjaro works on both GLP-1 and GIP. Studies suggest Mounjaro may lead to slightly more weight loss on average. But choice of drug depends on a number of factors and is very individual.
Side Effects and Safety:
Common side effects are usually mild stomach issues (nausea, vomiting, etc.) that often improve over time. Because it affects appetite, you'll feel less hungry. If you take other diabetes medicines, your doctor might adjust doses to prevent low blood sugar.
Serious side effects are rare, but contact a doctor immediately for severe tummy pain, persistent vomiting, allergic reactions, or worrying mood changes.
Important Note: Mounjaro works best with healthy eating and exercise. If you stop Mounjaro, appetite and weight can return if lifestyle changes aren't maintained.
Check our healthcare support page to see if Mounjaro could be a suitable option for you based on your health needs and the latest criteria.
FAQs
1. How is Mounjaro administered?
Mounjaro is given as a once-weekly injection. Your healthcare provider will guide you on the correct dosage and administration technique.
2. Can I use Mounjaro if I’m pregnant or breastfeeding?
No, tirzepatide is not recommended during pregnancy or breastfeeding, as its safety in these situations has not been established. If you are planning to conceive or are breastfeeding, discuss alternative options with your doctor.
3. How long does it take to see results with Mounjaro?
While individual results vary, many users begin noticing changes within a few weeks. Maximum benefits are typically observed after several months of consistent use, alongside dietary and lifestyle adjustments.
References
- MotherToBaby. (2024). Tirzepatide (Mounjaro®, Zepbound®) - Mother To Baby | Fact Sheets. https://www.ncbi.nlm.nih.gov/books/NBK605070/
- Watanabe, M., & Hasegawa, Y. (2021). Tirzepatide in adults with obesity and type 2 diabetes. New England Journal of Medicine, 385(11), 1046-1056. https://doi.org/10.1056/NEJMoa2107519
- Kahn, S. E., & Florez, J. C. (2023). Tirzepatide: A dual GLP-1 and GIP receptor agonist for type 2 diabetes management. PMC, 11543192. https://pmc.ncbi.nlm.nih.gov/articles/PMC11543192/
- Kahn, S. E., & Florez, J. C. (2023). Tirzepatide once weekly for the treatment of obesity. New England Journal of Medicine. https://pubmed.ncbi.nlm.nih.gov/36751934/
- Nauck, M. A., & Quast, D. R. (2020). Glucagon-like peptide-1 and glucose-dependent insulinotropic polypeptide: A review of their roles in obesity and type 2 diabetes. Endocrine Reviews, 41(3), 1-24. https://pubmed.ncbi.nlm.nih.gov/32459834/
- Kahn, S. E., & Florez, J. C. (2020). Tirzepatide: A novel dual glucose-dependent insulinotropic polypeptide and glucagon-like peptide-1 receptor agonist for type 2 diabetes management. Endocrine Society. https://www.ncbi.nlm.nih.gov/books/NBK605070/
A groundbreaking clinical trial has revealed that Mounjaro (tirzepatide) leads to greater weight loss than its rival Wegovy (semaglutide), offering new hope for people struggling with obesity.
Head-to-Head Results: Mounjaro vs Wegovy
The study, presented at the European Congress on Obesity and published in the New England Journal of Medicine, compared the two most talked-about weight-loss injections. Over 72 weeks, participants taking Mounjaro lost an average of 20% of their body weight, compared to 14% for those on Wegovy. That’s a significant difference, especially for those with a lot of weight to lose.
Key Findings:
- 32% of Mounjaro users lost at least a quarter of their body weight, compared to 16% on Wegovy.
- Waistlines shrank more: Mounjaro users lost an average of 18cm from their waists, while Wegovy users lost 13cm.
- Health improvements: Mounjaro also led to better blood pressure, blood sugar, and cholesterol results.
- Similar side-effect profiles for both drugs.
- Women tended to lose more weight than men on both medications.
How Do These Medications Work?
Both Mounjaro and Wegovy help people feel full, reducing appetite and encouraging the body to burn stored fat. The key difference is that Wegovy mimics one appetite-control hormone, while Mounjaro targets two, which may explain its superior results.
Mounjaro and Wegovy: Availability and Eligibility in the UK
Both Mounjaro and Wegovy are available for weight management in the UK through both the NHS and private clinics. Here’s what you need to know about who can access them and how.
NHS Eligibility Criteria
Both medications are available on the NHS, but only for people who meet specific criteria:
- Adults with a BMI of 35 or above and at least one weight-related health condition (such as high blood pressure, cardiovascular disease, or osteoarthritis).
- Adults with a BMI of 30 or above who qualify for referral to a Specialist Weight Management Service (SWMS) and have not succeeded with other weight loss methods.
- Some groups, such as certain minority ethnic backgrounds or those with cardiovascular disease, may qualify with a BMI as low as 27.5.
Private Prescription Criteria
For those seeking treatment privately, the requirements are less strict:
- BMI of 30 or above, or BMI of 27 or above with a weight-related health condition or from certain ethnic backgrounds.
- Patients must complete an online or in-person consultation, including questions on weight, medical history, and current medications.
- New regulations require verification of identity and medical suitability, often with GP input or supporting records.
Estimated Monthly Costs
Customers seeking access to weight loss treatments like Mounjaro and Wegovy can conveniently receive private prescriptions through online clinics such as SheMed Healthcare. SheMed specializes in providing healthcare services tailored for women, including a dedicated weight loss programme.
Here is a breakdown of the programme's pricing:
- Starting Price: £99 for the initial dose.
- Includes: This initial cost covers a health screening, which involves a blood test to ensure the treatment is safe and appropriate.
- Subsequent Doses: Later doses are priced at £159 each.
Conclusion
This major trial confirms Mounjaro's significant edge over Wegovy, demonstrating superior weight loss and better health outcomes for individuals with obesity. Both medications represent powerful advancements in weight management and are available in the UK via NHS and private pathways, offering promising new options for those seeking effective medical treatment. If you have any questions about these medications or weight loss options, please visit the SheMed Support website for more information.