Madeleine Hull
Water is an essential part of the atmosphere and makes up two-thirds of the Earth's surface. It is also crucial for our health, as around 70% of the human body is made of water. While plain water has no calories, tonic and protein waters contribute some calories to your diet. Water is a calorie-free drink that doesn't contribute to your daily caloric intake, but it is often touted for its numerous health benefits and hydrating properties. Water flushes waste from the body, regulates body temperature, lubricates joints, and transports nutrients throughout the body.
How many calories does water add to your diet?
| Characteristics | Values |
|---|---|
| Calories in plain water | 0 |
| Calories in tonic water | 0 (diet tonic water) to moderate calories (regular tonic water) |
| Calories in protein water | 70-90 calories |
| Calories in fruit-infused water | 0 (homemade) to moderate calories (store-bought) |
| Calories in lemon water | 11 calories |
| Calories in tea | 2-3 calories (unsweetened tea) to moderate calories (sweetened tea) |
| Calories in tap water | 0 |
| Calories in bottled water | 0, but may contain added ingredients and minerals |
| Calories in carbonated water | 0 |
| Calories in structured water | 0 |
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What You'll Learn
Plain water has no calories
Water is an essential part of the atmosphere and makes up two-thirds of the earth's surface. It is also a crucial component of the human body, which is made up of around 70% water.
The only time water will have a calorie content is if it contains additives with calories, such as sugar or honey. For example, adding a teaspoon of sugar to your tea adds 16 calories, while a tablespoon of honey adds 64 calories. Tonic water and protein water also contribute calories, although diet versions of tonic water are typically calorie-free.
Water is often recommended for weight management as it is calorie-free and can help increase feelings of fullness, reduce appetite, and promote weight loss. Several studies have shown that drinking water can aid in weight loss and help maintain a healthy weight. Additionally, staying properly hydrated is crucial for overall health, as dehydration can lead to various issues, including fatigue, headaches, and kidney stones.
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Tonic water can have calories
Water is essential for life, and staying hydrated has many health benefits. While plain water is calorie-free, some types of water can have calories. Tonic water, for example, often contains added sugars or sweeteners, contributing to a surprisingly high calorie count.
Tonic water is a popular beverage, often used as a mixer for alcoholic drinks like gin and tonic. It is carbonated and contains added compounds such as quinine, which gives it a distinctive flavour. Tonic water is also known to contain sodium, zinc, and copper.
The calories in tonic water come primarily from added sugars. A 12-ounce can of soda typically has 140 calories, while a bottle of tonic water can have 114 calories. Tonic water is considered high in calories compared to other types of water, such as sparkling water or club soda, which are usually calorie-free.
However, it is important to note that diet versions of tonic water are available and are calorie-free. These diet beverages do not contain sugar but may have higher sodium content. Additionally, making tonic water at home allows control over the ingredients and can result in a lower-calorie beverage.
Some people add flavouring to their water, such as a few drops of flavouring or a small packet of crystals. While this may add some calories, the amount is usually negligible. Similarly, fruit-infused water has minimal calories, as fruits are naturally low in calories.
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Protein water has calories
While plain water is calorie-free, protein water does contain calories. A 16-ounce (480 ml) bottle of protein water typically provides 15 grams of protein and 60 to 90 calories. This equates to 70 calories per 16-ounce serving.
Protein water is made by mixing protein powders with water. It is a popular post-workout drink, especially for those looking to rehydrate and aid muscle recovery. It is also a convenient way to increase protein intake, which is essential for weight management, immune health, and healthy aging.
However, it is important to note that protein water is not a complete protein source. It does not contain all the essential amino acids that the body needs. As a result, relying solely on protein water to meet your protein requirements may not be optimal for health.
Additionally, while protein water is a low-calorie option, it is not calorie-free. It contributes calories in the form of protein and, in some cases, added sweeteners. For this reason, it is always important to check the nutrition label to understand the exact calorie content of the product you are consuming.
Furthermore, some people may be consuming enough protein through their regular diet and do not need the additional protein that protein water provides. According to one study, most Americans get enough protein, with participants consuming enough to make up 14-16% of their total calorie intake.
In summary, protein water does have calories, and while it can be a convenient way to increase protein intake, it is not a complete protein source and may not be necessary for everyone.
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Flavoured water may have calories
Water is an essential component of a healthy diet, and staying hydrated has numerous benefits for the body and brain. While plain water is calorie-free, flavoured water may have calories.
The number of calories in flavoured water depends on its preparation and ingredients. For example, store-bought flavoured water may be sweetened with sugar or fruit concentrates, increasing its calorie count. Conversely, fruit-infused water made by adding slices of fruit or vegetables to water contains minimal calories, as fruits are naturally low in calories. Additionally, water-soluble vitamins from the fruit may leech into the water, providing extra nutrients.
Some flavoured waters, such as tonic water and protein water, also contribute calories. Tonic water contains sugar, while protein water provides calories in the form of protein. Per bottle, protein water typically offers 70-90 calories and 15-20 grams of protein. These drinks can be a good way to increase your protein intake and are a better alternative to traditional protein shakes.
It is worth noting that the addition of a few drops of flavouring or a small packet of crystals to water does not significantly increase the calorie count. These flavoured waters can be a healthy way to increase water consumption and avoid sugary drinks. However, it is always important to read the nutrition label to understand the calorie and nutrient content of any flavoured water.
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Water helps you burn more calories
Water is calorie-free, but drinking it can help you burn more calories and lose weight. Firstly, drinking water can help reduce your overall liquid calorie intake. Filling your glass with water instead of high-calorie alternatives such as juice, soda, or sweetened tea or coffee can reduce your calorie intake.
Drinking water can also help reduce your appetite and make you feel full, so you consume fewer calories. One study showed that people who drank two glasses of water immediately before a meal ate 22% less than those who didn't drink any water. However, this may only be true for people of average weight and body mass index (BMI).
Drinking cold water can also have a thermogenic effect, burning about 4 to 7 calories per glass. While this is a negligible amount, it can add up over time, and proper hydration can also improve your workouts, allowing you to exercise longer and burn more calories.
Water is essential for life and has many health benefits, including maintaining kidney function, improving gastrointestinal function, and optimizing the expansion of blood vessels to release heat. However, it is possible to drink too much water, which can lead to a dangerous condition called hyponatremia or "water intoxication."
In summary, while water itself does not add calories to your diet, drinking water can help you burn more calories and lose weight through its appetite-suppressing effects, thermogenic properties, and by improving your overall hydration and health.
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Frequently asked questions
Plain water has zero calories. However, the only time water will have a calorie content is when it contains additives with calories, such as sugar, honey, or fruit.
If you don't like the taste of plain water, you can add a few drops of flavouring or a small packet of crystals to enhance the taste without adding significant calories. You can also try carbonated water, which also has zero calories.
Yes, drinking water can help you lose weight. Water is calorie-free, so drinking it instead of high-calorie beverages can help you maintain or lose weight. Water can also help you feel full, so you consume fewer calories.
