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Water is a great natural remedy to help fight obesity

Harold Mandel's picture
A couple enjoying some water

Virginia Tech researchers say replacing just one sugary soft drink with water could dramatically improve health.


There is an obesity epidemic across the United States and worldwide which is being exacerbated by the popularity of sugary drinks. Obesity is associated with a myriad of serious health problems such as high blood pressure and diabetes and it is therefore important to confront this problem. Replacing sugary soft drinks with water is one promising approach to dealing with this problem.

Replacing just one sugary drink daily with water can improve your health

Health can be significantly improved by replacing just one sugary soft drink with water according to a Virginia Tech researcher. It's true that just one single sugary soda daily could make a significant difference in your weight. Water serves as a natural remedy to help with weight problems.

Kiyah J. Duffey, who is an adjunct faculty member of human nutrition, foods, and exercise in the College of Agriculture and Life Sciences and an independent nutrition consultant, says that replacing just a single serving of sugary beverages with water daily can be beneficial regardless of how many servings of sugary beverages you consume. The added calories from sugary drinks such as soda, energy drinks, and sweetened coffee can increase the risk of gaining weight and obesity along with associated illnesses.

This research by Duffey has been published in the journal Nutrients. Duffey and his co-author Jennifer Poti, who is an assistant professor of nutrition at the University of North Carolina at Chapel Hill, showed that a one-for-one exchange of water for a sugary soft drink could decrease daily calories and the risk for obesity.

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No more than 10 percent of calories daily should come from added sugar

It was recommended in the 2015 Dietary Guidelines for Americans that no greater than 10 percent of calories daily come from added sugar and that drinks which are free of calories, particularly water, should be consumed instead. Duffey says that the percent of calories which come from drinks is lowered from 17 to 11 percent if someone who drinks one serving of a sugary drink daily replaces it with water. There is even a benefit for health in drinking more water and less sugary drinks for people who consume more sugary soft drinks daily.

Eating habits are impacted by drinking habits

Furthermore It has been observed that eating habits can be impacted by drinking habits. An association has been found between diets which are rich in red and processed meats, refined grains and starch and drinking high calorie drinks such as sugary soda and high-fat milk. An association has also been found between alternative diets which are rich in fruits, vegetables, fish, poultry, and whole grains and drinking low calorie drinks such as water and unsweetened tea.

It has also been observed that although diet drinks are better alternatives than sugary drinks, people who consume water over these low calorie alternatives generally eat more fruits and vegetables. These people are also better hydrated and tend to have lower blood sugar levels.

Clearly sugary beverages contribute to excessive weight gain via added intake of energy. Replacing sugary drinks with water is one effective strategy which has shown promise in helping to decrease excessive energy consumption. Water therefore serves as a great natural remedy to help fight obesity.