How to Lose Weight by Drinking Water: The Ultimate Guide

We all know that we need to drink water in order to stay healthy, but can drinking water help you lose weight?

In this guide, we will discuss how drinking water can help you lose weight and keep it off for good.

We will also provide a handy calculator so that you can determine how much water you should be drinking each day in order to see results.

So are you ready to get started? Let’s go!

Benefits of Water on Weight Loss:

Below are some of the benefits of water as explained by John Hopkins University Hub:

– Reduces hunger and cravings:

Finding food can be your first thought when you become aware of your hunger. The solution, though, might not be to eat.

Melina Jampolis, an internist and board-certified physician nutrition expert, explains that the brain frequently confuses thirst, which is brought on by moderate dehydration, with hunger.

If you are actually low in water rather than calories, you might be able to reduce your hunger by drinking water.

In addition, drinking water might help you feel full faster since it expands your stomach as it travels through your system. Your brain receives signals indicating fullness from this, according to Jampolis.

According to Elizabeth Huggins, a Registered Dietitian Nutritionist at Hilton Head Health, “drinking water just before eating may assist lower food consumption.”

According to research, those who drank two glasses of water just before a meal in a small 2016 study consumed 22% less food than those who didn’t. (1)

Your stomach should feel full after drinking around two glasses.

– Boosts metabolism:

According to Huggins, drinking water could increase your body’s metabolism and calorie expenditure, which would ultimately aid in weight management. (2)

Without making any other dietary modifications, 50 overweight females participated in an eight-week trial that was published in 2013 and during that time they were asked to drink two cups of water 30 minutes before their meals, the research reported that they lost weight and experienced improvements in their body mass index and body composition scores. (3)

Drinking cold water appears to enhance thermogenesis, or heat generation, in the body. The process of bringing the fluid to body temperature requires the body to expend energy, and the more energy your body expends, the faster your metabolism.

But remember, before you fill your glass and pile your plate that the effects of thermogenesis generally won’t produce significant calorie deficits that lead to weight reduction.

Huggins notes that there aren’t many, if any, drawbacks to consuming extra water and adds, “Even if the benefit is minimal, it is crucial to keep hydrated.”

– Burns calories:

Since water has no calories, choosing it to fill your glass instead of higher calorie beverages like juice, soda, or sweetened tea or coffee will help you consume less liquid calories overall.

It’s also worthy of note that, despite the fact that diet Coke has no calories, switching to water may help some individuals lose weight.

According to a 2015 research in The American Journal of Clinical Nutrition, overweight and obese women who switched from diet drinks to water after their main meal had better weight loss following a weight-loss program.

Although more study is required, the researchers highlighted that the additional weight reduction in individuals who drank water may have been caused by their eating less calories and carbs. (4)

All things considered, many diet drinks still hydrate and cut calories when substituted for sugary drinks, thus they could aid in weight loss for certain people.

– Helps maintain muscle tone:

When exercising, the body needs water because it dissolves and distributes electrolytes, which are minerals like sodium, potassium, and magnesium that cause muscular contractions that are necessary for movement, according to Jampolis.

Muscle Cramps can result from an electrolyte imbalance, but dehydration has other effects as well.

Your workouts are far less effective when your muscles are dehydrated because they break down protein, or muscle, more quickly and develop muscle more slowly.

Additionally, during activity, the body loses fluids more quickly because the heat it produces is transferred to the skin’s surface, where sweat and subsequent evaporation (a cooling process) aid in maintaining body temperature.

In order to maximize the enlargement of blood vessels at the skin’s surface to release heat, Jampolis believes being adequately hydrated also aids in maintaining your blood’s volume.

According to her, if your body can’t release extra heat through sweating, you’re setting yourself up for heat exhaustion or worse.

Staying well hydrated may enhance your exercises by reducing weariness, allowing you to exercise for longer periods of time and burn more calories.

Because of this, it’s crucial to stay hydrated before, during, and after your workout—not just when you start to feel thirsty.

– Flushes toxins from the body:

Because water makes up a big portion of urine and because water keeps stools soft, drinking water makes it easier to produce pee and move feces.

That is to say, the more hydrated you are, the simpler it will be for your body to process things and the less likely it would be that you will experience constipation and bloating.

According to Huggins, drinking enough water also helps the kidneys operate properly, clears dangerous germs from the urinary system, and prevents kidney stones from forming, which may happen with more concentrated urine.

– Drinking water may increase motivation and lessen stress:

Dehydration symptoms include weariness, lightheadedness, and disorientation. Who makes wise judgments while they are experiencing these symptoms?

According to the 2016 research, review’s dehydration may also contribute to fatigue and diminished attentiveness.

Dehydration boosts your body’s production of cortisol, the stress hormone, according to another study that was written up in the International Journal of Sports Medicine. (5)

Your desire to work out, prepare meals at home, and make healthier eating decisions may be impacted by these symptoms, according to Jampolis.

Can Drinking Water Help You Lose Weight?

Drinking water can help you lose weight in a few different ways as listed below:

First of all, drinking plenty of water can help to boost your metabolism. When your body is well hydrated, it works more efficiently and therefore burns more calories.

Secondly, drinking water can help to curb your appetite. When you’re feeling hungry, often all you need is a glass of water to help satisfy your hunger.

Finally, drinking plenty of water can help to remove toxins from your body which can slow down your weight loss progress.

How Much Water Should You Drink To Lose Weight?

There is no definitive answer to how much water you should drink per day in order to lose weight, but there are some general guidelines that can help.

It’s important to drink plenty of fluids, especially water, when trying to shed pounds.

Water helps flush toxins from the body and keeps us hydrated, which can aid in weight loss.

The Institute of Medicine (IOH) recommends that women drink about nine (9) cups of water per day approximately 2200mls and men drink about thirteen (13) cups per day approximately 3000mls. (6)

You may need to drink more or less depending on your individual needs and how active you are.

So how much water should you drink in order to lose weight?

The answer to this question depends on a few different factors, including your weight and activity level. But generally speaking, you should aim to drink at least half of your body weight in ounces of water each day.

So if you weigh 150 pounds, you should aim to drink 147 – 222 ounces of water per day.

You can use our handy calculator below to determine how much water you should be drinking each day.

Water Intake Calculator

Weight: Usually measured in Pounds or Kilograms.

Activity Level: Either Sedentary, Lightly Active, Moderately Active, or Very Active Athlete.

Daily Water Intake Needed: Measured in Ounces, or Milliliters.

Please input two values to get results.

Your weight and activity level are required fields. Sedentary, Lightly Active, Moderately Active, Very Active Athlete.

Water Intake Calculator
Inch Calculator LogoInch Calculator

How to Drink More Water

Now that you know how much water you should be drinking each day, the next step is figuring out how to drink more of it.

Here are a few tips to help you get started:

Carry a water bottle with you wherever you go. This is a great way to make sure that you always have access to water when you need it.

Drink water before every meal. This can help to curb your appetite and reduce the number of calories that you consume during your meals.

Add fresh fruit or herbs to your water for flavor. This can help make drinking water more enjoyable and help you to drink more of it.

Drink water regularly throughout the day, not just in large doses at once. This will help your body to absorb and use the water more efficiently.

If you’re looking to cut calories, try drinking water instead of sugary beverages.

Studies have shown that people who drink water instead of soda or other calorie-laden drinks tend to lose weight more easily.

In addition, drinking plenty of fluids can help suppress hunger and make it easier to resist cravings. So if you’re looking to slim down, drink up!


The evidence from research does suggest that drinking water may aid in losing weight and promote other advantageous health effects.

According to Huggins, “water is essential in every cellular action of our body from head to toe. “Remaining hydrated makes us feel better and makes the body function more effectively.”

However, increasing your water intake shouldn’t be your whole wellness strategy.

According to Jampolis, “drinking water is not going to have a major fat loss benefit, and without calorie restriction and/or exercise, merely drinking water is not likely to lead to considerable weight loss.

She reiterates the necessity of adopting a more thorough and sustainable strategy.

So now that you know all about how drinking water can help you lose weight, it’s time to get started!

Be sure to use our calculator to determine how much water you should be drinking each day, and then follow the tips above to drink more of it.

You’re sure to see results in no time when you combine it with good dieting and exercise!

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