Optimal Hydration: How Much Water Helps with Weight Loss?

Introduction

Have you ever found yourself reaching for another snack, even when you weren't truly hungry, or feeling sluggish despite your best efforts to eat well and exercise? Often, the simplest solutions are the most overlooked, and few are as fundamental to our well-being and weight management as water. It's easy to dismiss hydration as just a basic bodily need, yet its role in supporting a healthy weight and overall vitality is far more profound than many realize.

At Bala Health, we're dedicated to cutting through the noise and misinformation in the wellness world, providing clean, functional, science-backed formulas that deliver real results. We believe that true health starts from the inside out, and the journey often begins with understanding the basics—like the incredible power of water. This post will delve deep into the science behind how water contributes to weight management, exploring its multifaceted benefits from boosting metabolism to regulating appetite and enhancing your body's natural functions. We'll uncover how much water you really need, dispel common myths, and offer practical strategies to integrate optimal hydration seamlessly into your daily life. By the end, you’ll have a clear understanding of why water isn't just a thirst quencher, but a powerful, calorie-free tool in your holistic wellness plan, empowering you to make informed decisions about your health.

The Science of H2O: More Than Just Thirst-Quenching

Water is the essence of life, making up a significant portion of our body weight and playing a critical role in virtually every bodily function. From transporting nutrients and regulating body temperature to cushioning joints and protecting organs, water is indispensable. When it comes to managing your weight, its contributions are equally vital, often working in subtle yet significant ways that amplify the effectiveness of your healthy eating and exercise routines.

Let's explore the scientific mechanisms through which this simple, clear liquid becomes an unexpected ally in your weight management journey.

Metabolic Boost: Water-Induced Thermogenesis

Imagine a small, consistent boost to your body's internal furnace, helping you burn calories more efficiently throughout the day. This isn't a far-fetched idea; it's a phenomenon known as water-induced thermogenesis. When you drink water, especially cooler water, your body expends a small amount of energy to warm it to body temperature. This process elevates your metabolic rate, which is the speed at which your body burns calories at rest.

Research indicates that drinking about 500 milliliters (approximately 17 ounces) of water can increase your metabolic rate by about 30% for a period of up to an hour. While the calorie burn from this effect alone may seem modest—some studies suggest around 23 calories per day from cooled water—these small contributions accumulate over time. Think of it as hundreds of tiny nudges towards your goals, day after day, week after week. For someone striving to maintain a consistent energy deficit, even a marginal increase in daily calorie expenditure can be beneficial. It's not a magic bullet, but rather a consistent, background support system for your metabolism, reinforcing the body's natural ability to manage energy.

For instance, consider the busy professional who might otherwise rely on sugary energy drinks for a perceived boost. Swapping that high-calorie beverage for water not only eliminates empty calories but also provides a gentle, natural metabolic lift without the jitters or crash. This "science-first" approach is central to how we think at Bala Health; we prioritize understanding these fundamental biological processes to empower you with simple, effective strategies.

Appetite Regulation: Feeling Full, Naturally

One of the most practical ways water supports weight management is through its ability to influence appetite and satiety. Have you ever felt a sudden urge to snack, only to find that a tall glass of water made that craving disappear? It’s a common experience, and there's a good reason for it.

When your stomach senses it’s full, it sends signals to your brain to stop eating. Water, being a volume-filler with zero calories, can take up space in your stomach, creating a sensation of fullness. This can be particularly effective when consumed before meals. Studies have shown that drinking water 30 minutes before eating can lead to a reduction in the amount of food consumed during the meal, especially in individuals of average weight. This strategy can help prevent overeating and reduce overall calorie intake without feeling deprived.

Moreover, our bodies sometimes confuse thirst signals with hunger cues. This misinterpretation can lead to unnecessary snacking, as we reach for food when what we truly need is hydration. By staying consistently hydrated throughout the day, you can reduce these mistaken hunger pangs, ensuring that you’re eating out of genuine need rather than misread signals. It's a simple, transparent tactic that aligns with our philosophy at Bala Health: empowering you with easy-to-understand, effective strategies to make informed decisions about your health.

Calorie-Free Choice: Replacing Sugary Beverages

Perhaps one of the most impactful, yet straightforward, ways water aids in weight management is by replacing high-calorie, sugar-laden beverages. Consider the daily intake of sodas, sweetened juices, lattes, or sports drinks. These can silently add hundreds of "empty" calories to your diet without providing significant nutritional value or satiety.

A single 12-ounce can of soda, for example, can contain around 150 calories and 39 grams of sugar. If you drink just one such beverage daily, switching to water could save you over 1,000 calories per week, which translates to a significant calorie reduction over time. Research consistently shows that individuals who substitute sugar-sweetened beverages with water tend to experience more substantial weight loss and a lower risk of long-term weight gain.

This isn't about deprivation; it's about smart substitutions that make a meaningful difference without requiring drastic changes to your diet. By making water your primary beverage choice, you naturally cut down on calories and sugar, creating a sustainable foundation for your weight goals. This simple switch is a testament to the power of small, consistent habits—a principle we champion at Bala Health, where our mission is to simplify wellness, not complicate it. It's about empowering you to choose what works, eliminating the fluff and focusing on transparent, effective solutions.

Lipolysis & Fat Metabolism: The Chemistry of Burning Fat

Beyond simply reducing calorie intake, water plays a direct role in the physiological processes that lead to fat loss. The breakdown of stored fats in the body is a complex process known as lipolysis. A crucial first step in this process is hydrolysis, where water molecules interact with triglycerides (the main form of fat stored in the body) to facilitate their breakdown into glycerol and fatty acids, which can then be used for energy.

Without adequate water, your body cannot efficiently metabolize stored fat or carbohydrates. This means that even if you're eating a calorie-controlled diet and exercising regularly, insufficient hydration could hinder your body's ability to tap into its fat reserves for fuel. Staying well-hydrated ensures that this metabolic pathway functions optimally, allowing your body to more effectively burn off fat from both your diet and your stored reserves.

This emphasizes that water isn't just about feeling full; it's about supporting your body's fundamental cellular machinery. Just as you wouldn't expect a car to run without oil, you can't expect your body to burn fat efficiently without adequate water. This scientific understanding underpins our belief at Bala Health that foundational health, supported by clean, functional formulas and smart lifestyle choices, is key to achieving real results.

Detoxification & Waste Elimination: Keeping Things Moving

A healthy body is one that can efficiently remove waste and toxins. Water is absolutely essential for this detoxification process, acting as the primary medium for flushing out metabolic byproducts and supporting the function of key elimination organs like the kidneys and liver.

Your kidneys rely on water to filter waste products from your blood, which are then excreted as urine. When you're dehydrated, your kidneys have to work harder, and they may retain more fluid, which can lead to bloating and water retention. Furthermore, water is critical for healthy bowel movements. It softens stools and helps them move smoothly through the digestive tract, preventing constipation. When waste builds up in the body due to sluggish digestion, it can leave you feeling bloated, uncomfortable, and tired—and yes, it can even add a few extra pounds to the scale, primarily "waste weight."

By ensuring adequate hydration, you help your body eliminate waste effectively, reducing bloating and supporting a sense of lightness and regularity. This digestive harmony is a cornerstone of overall wellness and a critical component of any weight management plan. At Bala Health, we recognize that a thriving gut is the foundation for virtually everything, including efficient waste elimination and optimal nutrient absorption. That's why we formulated our potent 2-in-1 Pre+Probiotic formula with 10 clinically studied strains and 50 Billion CFU, alongside prebiotics, to support a balanced microbiome. It’s designed to work hand-in-hand with your hydration efforts, helping to ensure your digestive system runs smoothly, easing occasional bloating, and contributing to your body's natural detoxification processes.

When your gut is balanced, your body can function at its best, which is vital for feeling good from the inside out. For those aiming for digestive balance and overall well-being, our clinically-backed Pre+Probiotic offers powerful support. We believe in being transparent about our ingredients and processes—no fluff, no gimmicks, just what works. You can explore the value of our formula, especially through our popular 4-bottle and 6-bottle bundles, which offer significant savings for consistent support. Shop our clinically-backed Pre+Probiotic now to take advantage of these bundle savings and support your gut health journey.

Enhanced Physical Performance: Fueling Your Workouts

Any effective weight management strategy involves some form of physical activity. And when it comes to exercise, hydration is non-negotiable. Water plays a crucial role in enabling your muscles, connective tissues, and joints to move correctly and efficiently. During physical exertion, your body produces heat, and water helps regulate your core temperature through sweating, preventing overheating.

Dehydration, even mild dehydration, can severely impair your exercise performance. It can lead to fatigue, muscle cramps, dizziness, and reduced endurance, making it harder to push through a workout or even complete your routine. When you're well-hydrated, your blood volume is maintained, allowing oxygen and nutrients to be delivered efficiently to your working muscles. This means more effective workouts, greater calorie expenditure, and faster recovery.

Imagine trying to run a marathon feeling parched – it’s almost impossible to perform at your peak. The same applies to any level of physical activity. Staying hydrated ensures your body functions optimally, allowing you to maximize the benefits of your exercise routine and accelerate your progress towards your weight goals. Always remember to drink water before, during, and after your workouts, especially when exercising in warm or humid conditions. This commitment to foundational health is at the core of Bala Health's values, simplifying wellness so you can perform your best, whether it’s in the gym or tackling daily tasks.

How Much Water is Enough? Personalized Hydration

The ubiquitous "eight glasses a day" rule is a good starting point, but the truth is, your individual water needs are far more nuanced. Just like your unique wellness journey, your hydration requirements are personal and depend on a variety of factors. At Bala Health, we empower you with knowledge, recognizing that one-size-fits-all advice often falls short.

General Guidelines vs. Individual Needs

While the old "8x8 rule" (eight 8-ounce glasses) equates to about 2 liters, or half a gallon, many health authorities offer slightly different, more comprehensive guidelines. For example, the Academy of Nutrition and Dietetics suggests that total fluid intake (from both beverages and food) should be around 11.5 cups (2.7 liters) per day for adult women and 15.5 cups (3.7 liters) per day for adult men. About 20% of this fluid typically comes from water-rich foods, leaving roughly 9 cups for women and 13 cups for men to consume from beverages alone.

However, these are merely general estimates. Your personal water requirements can fluctuate significantly based on:

• Activity Level: If you engage in strenuous exercise, you'll sweat more and need to replenish lost fluids. Athletes, in particular, have higher hydration needs.
• Climate and Environment: Living in a hot, humid, or high-altitude environment increases fluid loss through perspiration and respiration, necessitating higher water intake.
• Body Size: Larger individuals generally require more water to support their greater body mass and metabolic functions.
• Health Status: Certain medical conditions (e.g., fever, diarrhea, vomiting, kidney stones, urinary tract infections) increase fluid needs, while others (e.g., heart failure, certain kidney diseases) might require fluid restriction. Always consult a healthcare professional for specific advice if you have underlying health conditions.
• Pregnancy and Breastfeeding: These life stages significantly increase fluid requirements to support both maternal and fetal/infant health.

The key takeaway is to listen to your body and adjust your intake accordingly. Health shouldn’t be complicated, and hydration is no exception. We encourage a flexible, responsive approach rather than strict adherence to arbitrary numbers.

Signs of Dehydration: Listening to Your Body

Instead of fixating solely on milliliters or ounces, paying attention to your body's signals is a more effective way to gauge your hydration status. Your body has sophisticated mechanisms to tell you when it needs water.

Common signs of mild to moderate dehydration include:

• Thirst: This is the most obvious signal, but waiting until you feel intensely thirsty means you're already mildly dehydrated.
• Dark-colored urine: Urine should be pale yellow, like lemonade. If it's darker, it's a strong indicator that you need more water.
• Dry mouth, lips, or throat: A persistent dry sensation is a clear sign.
• Fatigue or low energy: Dehydration can significantly impact your energy levels and cognitive function, leading to brain fog and sluggishness.
• Headaches: Often, headaches are a symptom of insufficient fluid intake.
• Reduced urination frequency: If you're not urinating every few hours, it could be a sign you're not drinking enough.

By recognizing these signals, you can proactively increase your water intake and avoid the pitfalls of dehydration, which can hinder your weight management efforts and overall well-being.

The Danger of Overhydration (Hyponatremia): Balance is Key

While increasing water intake is beneficial, it's also important to acknowledge that there can be too much of a good thing. Drinking excessive amounts of water in a short period can lead to a rare but serious condition called hyponatremia, or water intoxication. This occurs when the sodium levels in your blood become abnormally low, disrupting the balance of electrolytes and potentially leading to dangerous symptoms like nausea, vomiting, headaches, confusion, seizures, and even coma.

Hyponatremia is most commonly seen in endurance athletes who over-hydrate during prolonged events, or in individuals with certain medical conditions that affect kidney function. For the average person, it’s highly unlikely to consume enough water to cause hyponatremia under normal circumstances, as healthy kidneys are very efficient at processing excess fluid.

However, it reinforces our core message at Bala Health: balance and informed choices are paramount. Health shouldn't be about extreme measures, but about sustainable practices that support your body's natural functions. We advocate for a confident, smart approach to wellness, not a frantic or overly restrictive one. If you have concerns about your water intake or a pre-existing health condition, always consult with a healthcare professional to determine the right hydration strategy for you.

Integrating Water into Your Wellness Routine: Practical Strategies

Knowing why water is important is one thing; consistently integrating it into your daily life is another. At Bala Health, we believe in simplicity and empowerment, offering practical, achievable steps to help you feel better from the inside out. Here are some easy-to-implement strategies to make hydration a seamless and enjoyable part of your wellness journey.

Make it a Habit: Tips and Tricks

Building a habit takes consistency and a few clever tricks. Here’s how you can effortlessly increase your daily water intake:

• Carry a Reusable Water Bottle: This is perhaps the simplest and most effective strategy. Keep a water bottle with you at all times—at your desk, in your car, in your bag. Seeing it acts as a constant visual reminder to sip throughout the day.
• Set Reminders: In our busy lives, it's easy to forget. Use your phone to set hourly reminders or download a water-tracking app that nudges you to drink. These apps can also help you monitor your intake and celebrate small victories.
• Start Your Day Hydrated: Make it a ritual to drink a large glass of water immediately after waking up, before your coffee or breakfast. This kick-starts your hydration for the day and can help stimulate your digestive system.
• Drink Before Meals: As discussed, consuming water 30 minutes before each meal can aid appetite regulation and reduce overall calorie intake.
• Flavor Your Water Naturally: If plain water feels bland, infuse it with natural flavors. Add slices of lemon, lime, cucumber, berries, or sprigs of mint or basil. This creates a refreshing, calorie-free drink that can make hydration more appealing. Avoid artificial sweeteners or sugary mixes.
• Keep Water Accessible: Place a glass of water on your bedside table, at your workspace, and in your main living areas. The easier it is to grab a drink, the more likely you are to do so.
• Pair Water with Other Habits: Link water consumption to existing routines. For example, drink a glass after every bathroom break, or every time you check your email.

These small, consistent actions, much like the integrity we build into our Bala Health formulas, contribute to significant improvements over time.

Beyond Just Water: Other Hydrating Beverages & Foods

While plain water is ideal, other beverages and many foods contribute to your daily fluid intake. It's about overall hydration, not just H2O from the tap.

• Herbal Teas: Unsweetened herbal teas (like peppermint, chamomile, or ginger) are excellent hydrating options. They offer warmth and flavor without added calories or dehydrating caffeine.
• Seltzer or Sparkling Water: For those who crave fizz, plain seltzer or sparkling water can be a great alternative to soda. Again, infuse with natural fruits for flavor.
• Coffee and Caffeinated Teas (in moderation): While caffeine has a mild diuretic effect, studies show that moderate consumption of coffee and tea still contributes to overall fluid intake for most people. However, don't rely on them as your primary hydration source, and always opt for unsweetened versions.
• Water-Rich Fruits and Vegetables: Many fruits and vegetables boast high water content and are packed with essential vitamins, minerals, and fiber. Incorporate more cucumbers, lettuce, celery, tomatoes, watermelon, strawberries, grapefruit, and oranges into your diet. Soups, stews, and smoothies can also contribute significantly to your fluid intake.

This holistic approach to hydration aligns perfectly with our brand's mission to simplify wellness. It's about providing diverse, accessible ways to support your body, making health feel achievable and natural.

Water and Digestive Harmony: A Deeper Connection

We've already touched upon how water aids detoxification and prevents constipation, but its connection to digestive harmony runs deeper. A well-hydrated system allows nutrients to be absorbed more efficiently, transporting them to where they're needed most. This also supports the optimal environment for your gut microbiome—the bustling community of bacteria that influences everything from your metabolism to your immune system.

For the busy professional struggling with afternoon brain fog and digestive discomfort, supporting the gut-brain axis with proper hydration and a balanced microbiome can be a game-changer. When your gut isn't functioning optimally, it can impact your energy levels, mood, and even your ability to manage weight effectively. This is where the synergy between consistent hydration and targeted support from products like our Pre+Probiotic becomes clear.

Our potent 2-in-1 Pre+Probiotic formula is crafted with 10 clinically studied strains and 50 Billion CFU, plus prebiotics, to help foster a healthy gut environment. It supports digestive balance, helps ease occasional bloating, and contributes to a robust immune system. It’s a clean-label, science-backed solution designed to simplify your wellness routine and deliver real results from the inside out. We're open about our ingredients and processes because we believe in transparency and integrity. To ensure consistent support for your gut health and to see the best results, we encourage you to explore our value-packed 4-bottle and 6-bottle bundles, offering significant savings. Support digestive balance and ease occasional bloating with our Pre+Probiotic today and experience the Bala difference.

The Foundation of Beauty: How Gut Health Reflects Outward

A truly healthy glow isn't just skin deep; it starts from within, specifically with a well-functioning gut. When your digestive system is hydrated and balanced, it can more efficiently absorb the vital nutrients from your diet. These nutrients are then distributed throughout your body, fueling everything from cellular repair to the health of your hair, skin, and nails.

Poor gut health, often exacerbated by insufficient hydration, can lead to issues with nutrient absorption, which may manifest as dull skin, brittle nails, or lackluster hair. Think of it this way: if your internal engine isn't running smoothly, the external appearance will eventually show it. This foundational wellness, nurtured by both proper hydration and a thriving microbiome, is what truly supports your natural radiance.

While our Pre+Probiotic lays the groundwork for inner vitality, we also understand the desire for targeted support for outward beauty. That's why we offer our specialized Bala Health Hair, Skin & Nails formula. This clean-label product is designed to complement your internal health, providing specific nutrients to help you achieve your desired natural glow. By addressing both the foundational elements of gut health and providing targeted beauty support, we offer a comprehensive approach to feeling and looking your best. Discover your inner glow with Bala Hair, Skin & Nails, recognizing that beauty starts from within. For the best value and consistent support for your beauty regimen, explore our 3-month and 6-month "Subscribe & Save" plans. Shop our clean formula for hair, skin, and nails and subscribe to save, ensuring your routine is as consistent as it is effective.

Debunking Hydration Myths: What Not to Believe

In the world of wellness, misinformation can be as pervasive as legitimate science. At Bala Health, we're committed to transparency and empowering you with accurate, reliable information. Let's set the record straight on some common myths about water and weight loss.

• Myth 1: Drinking cold water burns significantly more calories.
  • Reality: While your body does expend a tiny amount of energy to warm cold water to body temperature, the caloric expenditure is minimal—too small to make a meaningful difference in your weight loss efforts. Focus on consistent hydration, regardless of temperature, rather than trying to game the system with cold water.
• Myth 2: Water alone will lead to dramatic weight loss.
  • Reality: Water is a powerful aid in weight management, but it's not a standalone "magic" solution. Successful and sustainable weight loss requires a holistic approach that includes a balanced, nutrient-dense diet, regular physical activity, adequate sleep, and stress management. Water supports these efforts by enhancing metabolism, regulating appetite, and optimizing bodily functions, but it doesn't replace them.
• Myth 3: Water fasts are a safe and effective way to lose weight quickly.
  • Reality: Water fasting involves consuming only water for an extended period and is often promoted for rapid weight loss or detoxification. However, such fasts can be dangerous and are not recommended without strict medical supervision. They can lead to severe electrolyte imbalances (like dangerously low sodium), brain swelling, and other life-threatening complications. Any initial weight loss is largely water weight, and it's an unsustainable, unsafe method for long-term weight management. A balanced diet and consistent lifestyle changes are far safer and more effective.
• Myth 4: You can't drink too much water.
  • Reality: As discussed, while rare, excessive water intake can lead to hyponatremia (water intoxication), especially if consumed rapidly or without adequate electrolyte replenishment. It's crucial to listen to your body's signals and maintain a balanced intake rather than forcing yourself to drink beyond what feels comfortable or necessary.

Our integrity at Bala Health means we deliver what we promise and are upfront about what works—and what doesn't. We encourage a confident, smart approach to your health, free from sensational claims or risky fads.

Your Personalized Wellness Journey Starts Here

Understanding the profound impact of water on your weight management goals is a crucial step towards a healthier, more vibrant you. From boosting your metabolism and curbing your appetite to enhancing your workouts and ensuring a healthy gut, water is a foundational, non-negotiable component of feeling your best. It's about empowering your body's natural capabilities, not complicating your routine with fads.

At Bala Health, our mission is to simplify wellness, offering clean, science-backed formulas that deliver real results. We know that while general guidelines are helpful, true transformation often begins with a personalized approach. Every body is unique, and what works best for one person may not be ideal for another.

Are you ready to create a wellness roadmap that’s tailored specifically for you? We've developed a comprehensive tool to help you identify your unique needs and kick-start your journey with confidence. Take our 3-minute Weight-Loss Quiz to find your personalized gut-health roadmap. It’s designed to provide insights that empower you to make informed decisions about your health, guiding you towards solutions that truly work for you. Kick-start your transformation—start the quiz today!

Conclusion

Water, in its pure simplicity, stands as one of the most powerful, yet often undervalued, allies in your weight management journey and overall wellness. We've explored how adequate hydration can subtly but significantly boost your metabolism, naturally regulate your appetite, facilitate fat breakdown, aid in detoxification, and optimize your physical performance. By choosing water over sugary alternatives, you unlock a straightforward path to reducing caloric intake and supporting your body's innate ability to thrive. This foundational element, combined with a balanced diet and regular activity, creates a powerful synergy for lasting health.

At Bala Health, we are committed to simplifying wellness with clean, functional, science-backed formulas that help you feel better from the inside out. Our Pre+Probiotic is a testament to this commitment, offering targeted support for digestive balance, easing occasional bloating, and fostering a healthy microbiome—all vital components of your overall well-being. We empower you to make informed decisions, offering transparency and integrity in every product we create.

Ready to take the next step in your personalized wellness journey? We encourage you to discover your unique path. Find your personalized gut-health roadmap by taking our quick and insightful Weight-Loss Quiz. And to consistently support your body's natural functions, explore how our Pre+Probiotic can be a powerful tool in your daily regimen. Remember, choosing our multi-bottle bundles means significant savings, ensuring you have continuous support as you cultivate lasting health and vitality. Your journey towards a healthier, more energized you begins now.

Frequently Asked Questions (FAQ)

Q1: How much water should I drink specifically for weight loss?

A1: While there's no single magic number, general guidelines suggest adult women aim for around 9 cups (about 2.2 liters) of water from beverages daily, and adult men aim for about 13 cups (about 3 liters), in addition to the water obtained from food. However, individual needs vary significantly based on activity level, climate, body size, and health status. For weight loss, focusing on consistent hydration (drinking when thirsty, ensuring pale urine) and using water to replace sugary drinks is more important than hitting a specific, arbitrary target.

Q2: Can drinking water really help me burn more calories?

A2: Yes, to a small extent. This phenomenon is called water-induced thermogenesis. When you drink water, particularly cooler water, your body expends a minor amount of energy to warm it to body temperature, which temporarily boosts your metabolic rate. While the calorie burn from this effect is not dramatic (around 23 calories per day with cooled water, as some studies suggest), these small increases can accumulate over time, contributing to your overall calorie expenditure in conjunction with a healthy lifestyle.

Q3: Does drinking water before meals truly reduce appetite?

A3: Research suggests that drinking water before meals can indeed help you feel fuller, which may lead to reduced food intake and fewer calories consumed during the meal. Water takes up space in your stomach, creating a sense of satiety. Additionally, sometimes our bodies mistake thirst signals for hunger, so staying well-hydrated throughout the day can prevent unnecessary snacking.

Q4: Are there any downsides to drinking too much water for weight loss?

A4: While beneficial, excessive water intake can be risky. In rare cases, drinking an extreme amount of water too quickly can lead to hyponatremia, or water intoxication, where sodium levels in the blood become dangerously low. This can cause serious health complications. For most healthy individuals, this is unlikely under normal circumstances, as kidneys effectively process excess fluid. The key is balanced hydration—listening to your body's thirst cues and observing urine color are generally reliable indicators of adequate intake, rather than forcing yourself to consume unrealistic volumes.