Can drinking water really reduce cravings?
And is thirst really “masked” as hunger? Let’s take a look.
When I think back to all of the toxic diet culture tips I’ve heard over the years (the list is, unfortunately, extensive), one of the most common is to drink water to reduce cravings. “Thirst is usually masked as hunger,” is one of the many fun little tidbits that I learned from influencer culture. Now, as I question some of the former sayings I used to believe, I find myself researching them—some proving to be true, but most prove to be myths.
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This week as I researched a bit on foods that are dehydrating for an article, I came across a study that I actually found enlightening. It makes the point that drinking water can, in fact, reduce your cravings. Didn’t think that was where I was going, now did you?
The randomized-control study comes from the journal Physiology & Behavior and evaluated hydration status and appetite for food among healthy adults. It concluded that hydration status does alter the desire for salt and food, but does not change the amount one consumes when sitting down for a meal. The cravings simply changed.
However, this study is rather small—only looks at 16 adults total—so I kept digging. Another study published in that same journal came to a similar conclusion—that drinking more water did not result in a decrease in energy intake (aka eating more food).
I also tried looking for a connection between water intake and the effects it may have on ghrelin—the “hunger” hormone that is released when your stomach is empty and it’s time for you to eat. Needless to say, there isn’t anything conclusive out there saying that drinking plain water will decrease your ghrelin levels.
Cravings are a result of eating too many hyperpalatable foods—items that are sweet, salty, rich, and easy to digest, according to Harvard Health. Hyperpalatable foods (high in sugar and fat) are known to interfere with how your brain can process hunger signals, such as ghrelin. Evidence shows drinking water can reduce cravings and appetite, which helps with understanding hormone signals over time. But it doesn’t directly decrease your ghrelin levels.
So, can thirst really be masked by hunger? In short…no. I have yet to find a concrete study to back the claim. Although one review does point out that hunger signals can be stronger in the body than thirst, there isn’t enough evidence out there to back that you can feel hungry when you’re actually thirsty.
Plus, drinking water can’t directly make you lose weight—another myth I’m prone to hear quite often. Instead, studies show that this conclusion was merely made because people are substituting their usual high-calorie beverages for water instead—reducing caloric intake significantly, which helps with weight management.
So…I don’t need to chug water?
Water is still vitally important for your long-term health and wellbeing. We know that water is the best “detox” drink because it helps your organs and keeps things moving, especially for your liver (the real “detox” machine). Drinking water prevents dehydration, aids in digestion, carries nutrients to your cells, flushes out bacteria, prevents constipation, protects your organs and tissues, regulates your body temperature, improves your mood, and more.
Typically it’s stated that you should drink eight cups a day. We could spend some time debunking this, but it’s not like that recommendation is bad for your body—the number just isn’t completely accurate.
The National Health and Nutrition Examination Survey found that average liquid consumption for men is 117 ounces a day (~14.5 cups), and 93 ounces for women (~11.5 cups). Liquid consumption does not mean just water. Hydrating foods and other beverages also count. The Dietary Reference Intake says only 35% to 54% of your intake needs to be water, which equates to 32 to 50 ounces for women (4 to 6 cups), and 41 to 63 ounces for men (5 to 8 cups). Here’s more on how much water you should really drink in a day.
So while drinking eight cups is still a great goal, if you only find yourself drinking four or five, that’s alright—you’re still reaching your recommended amount. And, as we now know, it can help with your cravings.
Adults at a summer farmer’s market probably feel the same as kids do at a playground. Elated. Energetic. Maybe a little overwhelmed as to where to start first. All of that colorful produce makes me swoon with all the possibilities that come with it—especially when it comes to big, fat, fresh summer salad recipes.
I know there’s a scientific reason behind why humans tend to crave fresh everything in the summertime—I’ll probably dive into this in another post sometime. And how can you not? Looking at all of that fresh produce can make anyone’s tastebuds sing, especially when it comes to tossing together the perfect summer salad for lunch, or even as a side dish for a BBQ.
And so, to keep your tastebuds satisfied, here are some of my favorite summer salad recipes I love to whip up as the weather gets warming.
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I love that you dug into the old "you may really be thirsty and not hungry" suggestion. I have looked into this as well and couldn't find any real justification for this either. I call BS on this, although I did see studies you cited re decreased overall hunger from drinking water prior to meals. Nice job with this post.
Great stuff. My experience falling from for this myth was that I would have disrupted sleep from getting up to pee so often, which then made me tired the and more likely to eat junk food the next day.