Incredible as it may seem, water is quite possibly the single most important catalyst in losing weight and keeping it off. Although most of us take it for granted, water may be the only true "magic potion" for permanent weight loss.

Water suppresses the appetite naturally and helps the body metabolize stored fat. Studies have shown that decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits.

Here's why: The kidneys can't function properly without enough water. When they don't work to capacity, some of their load is dumped onto the liver.

One of the liver's primary functions is to metabolize stored fat into usable energy for the body. But, if the liver has to do some of the kidney's work it can't operate at full form. As a result, it metabolizes less fat, more fat remains stored in the body and weight loss stops.

Drinking enough water is the best treatment for fluid retention. When the body gets less water, it perceives this as a threat to survival and begins to hold on to every drop. Water is stored in extra cellular spaces (outside the cells). This shows up as swollen feet, legs and hands. Diuretics offer a temporary solution at best. They force out the stored water along with some essential nutrients. Again, the body perceives a threat and will replace the lost water at the first opportunity. Thus, the condition quickly returns. The best way to overcome the problem of water retention is to give your body what it needs ... plenty of water. Only then will stored water be released. If you have constant problem with water retention excess salt may be to blame. Your body will tolerate sodium only in a certain concentration. The more salt you eat, the more water your system retains to dilute it. But getting rid of unneeded salt is easy - just drink more water. As it's forced throughout the kidneys, it takes away excess sodium.

The overweight person needs more water than the thin one. Larger people have larger metabolic loads. Since we know that water is the key to fat metabolism, it follows that the overweight person needs more water.

Water helps to maintain proper muscle tone by giving muscles their natural ability to contract and by preventing dehydration. Water helps to prevent the sagging skin that usually follows weight loss. Shrinking cells are buoyed by water, which plumps the skin and leaves it clear, healthy and resilient.

Water helps rid the body of waste. During weight loss, the body has a lot more waste to get rid of - all that metabolized fat must be shed. Again, adequate water helps flush out the waste.

Water can help relieve constipation. When the body gets too little water, it siphons what it needs from internal sources. The colon is one primary source. Result? Constipation. But, when a person drinks enough water, normal bowel function usually returns.

So far, we've discovered some remarkable truths about water and weight loss:

• The body will not function properly without enough water and can't metabolize stored fat efficiently.
• Retained water shows up as excess weight
• To get rid of excess water you must drink more water.
• Drinking water is essential to weight loss.

How much water is enough? On the average, a person should drink eight 8-ounce glasses every day. That's about 2 quarts. However, the overweight person needs one additional glass for every 25 pounds of excess weight. The amount you drink also should be increased if you exercise briskly or if the weather is hot and dry.

Water should preferably be cold - It's absorbed into the system more quickly than warm water. And some evidence suggests that drinking cold water can actually help burn calories.

To utilize water most efficiently during weight loss, follow this schedule:

Morning: 1 quart consumed over a 30-minute period.
Noon: 1 quart consumed over a 30-minute period.
Evening: 1 quart consumed between five and six o'clock

When the body gets all the water it needs to function optimally, its fluids are perfectly balanced. When this happens, you have reached the breakthrough point.

What does this mean?

• Endocrine gland function improves.
• Fluid retention is alleviated as stored water is lost.
• More fat is used as fuel because the liver is free to metabolize stored fat.
• Natural thirst returns.
• There is loss of hunger almost overnight.

If you stop drinking enough water, your body fluids will be thrown out of balance again and you may experience fluid retention, unexplained weight gain and loss of thirst to remedy the situation. You will have to go back and work for another "breakthrough."

• Fluid retention. no more puffiness around the eyes, or bloating. The way to get rid of fluid retention is by drinking more water, not less. The less water you drink, the more you will store. Your body protects itself against dehydration.

• Temperature control. By drinking enough water, the body can more efficiently control its temperature. Without enough water, you can not sweat as much and you will have trouble maintaining normal body temperature, particularly during heavy activity such as aerobics and other exercises. Keep in mind that excessive water loss can cause death.

• Clear complexion. Water helps tone up the skin and improves the complexion.

• Good circulation. Ninety percent of our blood is water. Blood carries nutrients to our muscles so they can function. It also flushes out waste products. Without water, tissues would starve and would be poisoned with waste.

• Easy breathing. Water continuously moistens our lungs. The rest of our respiratory tract is literally soaked in water. Without water, we would stop breathing.

• Efficient digestion. It takes about a gallon of water a day just to run our digestive waterworks. Without water, we could not digest our food. Saliva alone accounts for a quart and a half of this water.

• Moving muscles. Our muscles are 75% water and they cannot function without it. All these benefits can be yours simply by drinking enough water each day so that you are in water balance. It is a good idea to keep a cup at your desk/office area and refill it periodically during the day.