Staying well-hydrated is essential for overall health and plays a significant role in weight loss. Water helps regulate body temperature, supports digestion, and facilitates the transportation of nutrients and oxygen to cells.
For weight loss, drinking adequate water can suppress appetite, boost metabolism, and enhance fat breakdown.
Studies suggest that drinking water before meals can help reduce calorie intake, as thirst is sometimes mistaken for hunger.
Moreover, proper hydration supports physical activity by improving endurance and reducing fatigue, making it easier to burn calories during exercise.
How much water should I drink a day to lose weight?
The required daily intake of water depends on the sex, age, metabolism, environmental conditions and physical activity. So, there isn’t a standard recommended dose of water per body pound. As a rule of thumb, you better drink more water than you need than less.
Women should drink about 2.7 liters and men 3.7 liters of water a day. This amount is 91 and 125 oz of water, respectively.[1]
However, according to the European Food Safety Authority, 2 liters (68 oz) of water for women and 2.5 liters (85 oz) for men are enough. So, the minimum recommended water intake of 64 oz may be enough for women. Not for men, though.[2]
As a rule of thumb, try drinking at least 8 glasses (2 liters or 64 oz) of water a day. Certainly, men, active people, athletes, overweight people, and people who live in warm regions should drink more water.
Furthermore, we get about 20% of the required daily intake of water from food. Thus, 8 glasses of water a day is enough for people who consume lots of fruits and vegetables. These foods are high in water.
How much time does water stay on the stomach?
Water leaves the stomach pretty fast. 50% of consumed water has left the stomach after 10 minutes. In fact, 100% of water is digested after 90 minutes.[3,4]
Should I drink water before a meal to lose weight?
Drinking water before a meal is a great way to lose weight. Water can control energy intake. It reduces hunger, while it contains no calories.
Furthermore, water increases lipolysis. It helps the body burn more fat.[5]
Actually, drinking less water than you need has been linked to increased body weight. Proper hydration is necessary for a good metabolism.
Drinking water before a meal is good for losing weight for another reason. It’s a common mistake to misunderstand thirst for hunger! Drink a glass of water if you’re hungry! Wait 10 minutes. If you’re no longer hungry, you were probably just thirsty.
Tips to stay Hydrated
You can easily increase your daily water intake by following these tips:
- Use a reusable bottle. Keep a water bottle with you throughout the day and refill it as needed.
- eat lots of soups
- drink smoothies
- eat lots of fruits and vegetables. Incorporate fruits like watermelon, oranges, and cucumbers into your diet for added hydration.
- before any meal or snack, drink, at least, half a glass of water
- don’t drink alcohol. It dehydrates you
- Flavor your water. Add slices of lemon, cucumber, or berries for a refreshing taste without added sugars.
- Opt for herbal teas: Unsweetened herbal teas are a great way to stay hydrated while enjoying variety.
- Set goals and reminders
Signs of Dehydration
Early signs of dehydration include thirst, dry mouth, dark yellow urine, and fatigue. More severe symptoms include dizziness, confusion, rapid heartbeat, and fainting.
A simple way to check your hydration status is to observe urine color—it should be pale yellow. Also, if you’re rarely thirsty and urinate regularly throughout the day, you’re likely well-hydrated.
Risks of Dehydration
Dehydration can cause serious health issues, including kidney stones, urinary tract infections, and impaired cognitive function.
In the context of weight loss, dehydration might lead to fatigue, making exercise difficult, and can even slow metabolism. Chronic dehydration affects digestion and may result in water retention, which can misleadingly appear as weight gain.
Can I gain weight from drinking too much water?
Drinking too much water can make you fat, but it’s rather unusual. The kidneys flush out up to 2 liters of urine a day. We lose water through breathing and sweating as well. Drinking much more water than the body can get rid of may cause weight gain! But, gaining weight from drinking water isn’t common for healthy people.
Moreover, drinking more than a glass of water late at night isn’t a good idea. Too much water right before bed can make you pee. Bad sleep quality has been linked to weight gain!