When it comes to weight loss, we often focus on food, exercise and supplements to help shed pounds. But one of the simplest and most effective ways to lose weight is actually free – staying hydrated with water. Proper hydration provides a host of benefits that make slimming down easier and healthier. Drink water to lose weight?
Water helps every system in your body function better, from metabolism and circulation to appetite and energy. Drinking more high quality H2O daily can help you look and feel slimmer, rev up fat burning and reach your weight loss goals with less effort. Read on to discover the many ways that drinking enough water impacts weight loss.
How Does Drinking Water Help You Lose Weight?
Drinking more water, especially before meals, provides numerous weight loss benefits:
- Reduces appetite and food cravings
- Increases resting energy expenditure
- Boosts metabolism and fat-burning
- Flushes out waste and reduces water retention/bloating
- Improves circulation and nutrient absorption
- Keeps you energized for exercise
Consuming adequate water is one of the most powerful but underutilized keys to losing weight. Are you drinking enough daily to reap the full weight loss potential of water? Keep reading to find how much you really need.
Calculate Your Daily Water Needs
With such a strong correlation between proper hydration and weight loss, how much water should you aim to drink daily? Your water needs depend on your health, activity level, climate and more. Here is a simple formula:
- Take your weight in pounds and divide by 2. This equals the minimum ounces of water to drink daily just for basic bodily functions.
- Add 12 ounces for every 30 minutes of exercise or strenuous activity.
- Add 16 ounces for every hour you spend outdoors in hot weather.
- Add 8-16 ounces if you are pregnant or breastfeeding.
For example, if you weigh 150 pounds, exercise for one hour a day and spend two hours outside:
150/2 = 75 oz (for basic needs)
60/30 = 12 oz (for exercise)
2*16 = 32 oz (for outdoors)
Total daily water intake = 119 ounces or about 15 cups
This comes out to just over one gallon of water on days with exercise and heat exposure. Track your water consumption and aim to match your personal daily water goal. Carry a reusable water bottle as a reminder to sip frequently.
How Can Drinking More Water Help You Lose Weight?
Simply making a point to consume adequate water every day can set off a beneficial chain of events that leads to easier weight loss. Here are five of the major perks of staying hydrated for slimming down:
1. Reduces Hunger and Appetite
Drinking water, especially before meals, can naturally curb cravings and appetite. Thirst is sometimes mistaken for hunger. Water fills your stomach, leaving less room for calorie-dense foods.
Studies show drinking 500ml (about 17oz) of water prior to meals leads to greater weight loss compared to a hypocaloric diet alone. Be sure to get in some sips of water before eating to prevent overindulging.
2. Provides a Metabolism Boost
Being even mildly dehydrated slows your metabolism and impairs your body’s ability to burn fat. When your cells and tissues are properly hydrated, your metabolic function ramps up.
Starting your day with a large glass of warm lemon water helps kickstart your metabolic processes. Drinking adequate water throughout the day keeps metabolism peaked. Shoot for at least 20 ounces an hour before exercise for an even greater fat-burning surge.
3. Flushes Toxins and Reduces Bloat
Water helps your kidneys and liver flush out waste products and toxins that can contribute to excess weight. Staying hydrated prevents water retention that shows up as swelling around the eyes, feet, hands and abdomen.
If you regularly feel bloated, drinking more water may provide relief. Limiting salty processed foods and upping potassium-rich fruits and veggies also combats bloat. But water is essential for reducing puffiness.
4. Improves Nutrient Absorption
Drinking enough water ensures that the healthy food you eat gets properly absorbed and utilized. Well-hydrated cells more readily take in nutrients from foods and supplements compared to dehydrated cells.
Maximize your vitamin, mineral and macronutrient absorption by pairing water with meals and snacks. Digestion will be more efficient and you’ll get more slimming and nourishing benefits from the healthy foods you eat.
5. Keeps You Energized for Exercise
Nothing derails a workout faster than dehydration. As soon as 2% of your body’s water content is lost, your physical and mental performance suffer. Staying hydrated allows you to exercise harder, longer and more frequently to rev up weight loss.
Adequate water reduces fatigue, muscle cramps and dizziness during workouts. The extra energy you feel from proper hydration makes it easier to get motivated to move. Working out while dehydrated can also lead to overeating afterwards.
Follow these pre and post workout hydration tips:
- Drink at least 12-16 ounces of water in the hour before your workout
- Consume 6-8 ounces every 15 minutes during your workout
- Weigh yourself before and after workouts to monitor water lost from sweat
- Drink 16-24 ounces of water within 30 minutes post-workout to rehydrate cells
Staying hydrated takes your workouts to the next level for accelerated fat and weight loss.
Drink Water to Lose Weight: 7 Simple Tips
Drinking more water is one of the easiest and most effective ways to lose weight. Here are some tips and tricks to help you stay hydrated:
1. Carry a Reusable Water Bottle
Having water conveniently on hand at all times ensures you actually drink it. Carry a reusable water bottle in your purse, gym bag, car and office. Stylish options in stainless steel, glass and BPA-free plastic allow you to sip stylishly throughout the day.
2. Add Fruit or Herbs for Flavor
Plain water gets boring fast. Liven it up with slices of lemon, lime, cucumber, strawberry or melon. Fresh mint, basil, rosemary and ginger add flavor when muddled. For a quick boost, squirt in some natural juice like lemon, lime or orange.
3. Set a Daily Water Goal
Determine how much water you need daily, as outlined above, and make hitting your goal a priority. Get in the habit of filling up your water bottle and tracking exactly how much you drink. Apps like Waterlogged make it easy.
4. Drink a Glass Before Every Meal
Doing this one simple thing can naturally reduce your food intake at meals by 75-90 calories. Make it part of your regular meal prep to pour yourself a 16 ounce glass of water and drink most of it before eating.
5. Have Water with Snacks Too
Hydrating between meals further prevents overeating and cravings. Sip water while prepping and eating healthy snacks like fruit, veggies, nuts and yogurt. Avoid mindless snacking and you’ll avoid excess calories.
6. Opt for Water When Eating Out
Restaurants serve giant portions with tons of sodium and hidden calories. Offsetting some of the meal’s impact by choosing water over sugary drinks helps limit weight gain. Add lemon if plain seems boring.
7. Drink When Bored or Stressed
Reaching for water instead of high-calorie comfort foods can short-circuit overeating tied to emotions like boredom and anxiety. Keep water nearby when you’re tempted to nosh mindlessly.
With these simple tips, you’ll naturally drink more water and lose weight with less struggle.
FAQs – Drink Water to Lose Weight
If you still have questions about how drinking more water helps weight loss, here are answers to common FAQs:
FAQ: Does Drinking Water Really Help You Lose Weight?
Yes, drinking more water can absolutely help you lose extra pounds by curbing appetite, boosting calorie burn, flushing toxins and making exercise easier. But just swilling water all day long without reducing calories elsewhere won’t lead to major weight loss.
Aim for your recommended daily water intake but also focus on optimal nutrition, portion control and regular activity. Think of water as one important tool in your weight loss toolkit, rather than a magic bullet.
FAQ: When Is the Best Time to Drink Water for Weight Loss?
The very best time to drink water for weight loss is first thing in the morning and right before each meal. One study found drinking 500ml (17oz) increased weight loss by about 44% compared to a low-calorie diet alone.
Starting your day with a large glass of warm lemon water jump starts digestion and metabolism. Regularly drinking water before meals fills you up so you eat less. Anytime your hunger is elevated between meals, opt for water before snacking.
FAQ: How Much Weight Will I Lose If I Drink Water Before Meals?
For most people, drinking 16-24 ounces of water before meals can reduce calorie intake by around 75-90 calories per meal. Multiply that by three meals a day, and you could potentially decrease your daily calorie intake by about 300 calories.
Cutting 300 calories per day from your regular diet can result in about a 0.7 pound per week weight loss. So just by drinking water before meals, you could realistically lose 25-30 pounds over the course of a year!
FAQ: What Can I Add to Water to Make It Taste Better?
Fortunately, there are endless options for infusing your water with flavor so you’ll drink more of it:
- Fresh lemon, lime, orange
- Cucumber, strawberries, melon
- Fresh herbs like mint, basil, rosemary
- Purees of things like watermelon and cucumber
- Small amounts of 100% fruit juice
- Natural flavor extracts like vanilla or almond
- Sparkling water for carbonation
- Cinnamon sticks for warmth
- Apple cider vinegar for tang
Experiment to find your favorite hydrating combinations. Just avoid syrups, sugars and artificial ingredients that add empty calories.
FAQ: How Can I Drink More Water During My Work Day?
If you work at a desk, it can be challenging to sip enough water when you’re busy working. Set reminders on your computer or phone to drink 8-16oz every hour. Keep a large attractive water bottle on your desk and decorate it with motivational stickers.
Infuse your water bottle with fruit or make “spa water” combinations to encourage sipping. Set a goal to finish your bottle before lunch time. Making water a visual reminder and game will help you drink up.
Staying properly hydrated is one of the simplest but most overlooked keys to losing weight successfully. Drinking enough water throughout your day curbs overeating, fires up fat burning, reduces bloating and takes your workouts to the next level.
Set a goal, track your progress, infuse flavors and drink up! Your body and your slimmer reflection will thank you.
