John KIRAGU
- Aug 25, 2022
- 4 min read

Does drinking more water help you lose weight?

Drinking more water may help you lose weight by reducing your appetite, helping to burn excess fats, stimulating metabolic processes, and disbursement of energy that aids in body weight balance. Drinking more water lessens stress and anxiety, thus giving you a feeling of relaxation. It also helps in assisting body functions, i.e. from regulating body temperatures to eliminating toxins.

Photo by Anna Shvets on Pexels

The exact daily fluid intake is determined by your weight in pounds then divide by two. That is, if you weigh 180 pounds, it is recommended that you consume at least 90 ounces of water per day. Here are ways drinking more water can help you lose weight and the amount of water you should take in a day.

Drinking more water makes you feel full

Intake of water before meals may help you eat less food, which is an effective way to help you lose weight by creating the much-needed calorie deficit. Water consumption fills your stomach immediately. This signals the brain that you are full and don’t need to ingest a lot of food. Water also curbs cravings for beverages and foods that are sugary, smoked, starchy, and salty which are contributing factors to weight gain. Consuming about 2 cups of water will fill your stomach enough for your brain to register fullness. Upping your water intake is vital to your overall body health and weight loss.

Water helps in removal of waste from your body

More water intake is important in the body’s waste removal processes. When you are dehydrated, you are more likely to experience constipation which is associated with bloating. Inadequate water intake may lead to the delayed passage of waste making you heavier and may add a few extra pounds to the scale.

Photo by Total Shape on Pexels

It also prevents kidney stones, promotes kidney functioning, and removal of harmful bacteria from the urinary tract. Drinking water helps your body to recover from digestive problems related to indigestion and diarrhea. Consuming more water is an effective way of treating constipation both in adults and children and has a positive impact on your overall bodyweight balance and health.

Intake of more water may help you burn fat

Water is essential for lipolysis, where your body naturally burns fats and converts to energy. The fast step in lipolysis is known as hydrolysis, your body adds water to fat to help in the breakdown. Upping your water intake facilitates lipolysis resulting in increased metabolism which is associated with weight loss.

Drinking more water stimulates your metabolism

More water intake stimulates energy expenditure and your body’s metabolism; ultimately helping in general weight management. It also promotes heat production or thermogenesis especially when it is chilled. The more energy expended by your body, the faster your metabolism (the process by which your body converts what you consume to energy). Increased water intake facilitates a high metabolic rate.

Drinking more water helps you during exercise

Water plays a vital role during exercise by dissolving electrolytes such as magnesium, potassium, and sodium. It also distributes these essential electrolytes in your body where electrical energy triggers muscle concentration required for movement. When your body is dehydrated, it may result in confusion and dizziness that affects your usual body functioning. During the workout, your body loses fluid because it generates heat and water is essential in temperature regulation. More water helps your heart, lungs, and vital organs in your body to work optimally during exercise.

Photo by Gustavo Fring on Pexels

Consuming more water improves your physical exercise by reducing fatigue which allows you to burn more calories and workout longer. Consider taking water before you start your workout and throughout your workout session instead of waiting for thirst to kick in.

Drinking more water helps you to reduce your overall calories intake

Drinking sugary liquids such as juice, sodas or sweetened coffee may facilitate the accumulation of calories in your body resulting in increased bodyweight. Replacing high calories beverages with water each day may attribute to long-term weight loss benefits. The average person gains approximately 1.45 kg which is equivalent to 3.2lbs in every 4 years. You can reduce this by:

Increasing your daily intake of water by one cup. It may help to reduce the weight gain by at least 0.13kg or 0.23lbs
Replacing other drinks such as sweetened beverages with a cup of water may reduce the 4 years gain by 0.5kg or 1.1lbs

Obese people experience a greater decrease in weight loss when they consider drinking more water. Water has no calories. Therefore, it is a great way to reduce your overall calorie intake which results in overall weight loss. You can drink more water after your meal instead of sugary beverages for better weight balance.

How much do you need to take?

Some people need less water and others need more water. Your water consumption will be determined by various factors such as:

Body size
Temperatures
Age
Health status
Activity level
Sun exposure

The recommended water intake from the National Academy of Medicine (NAM) suggests about 2,700 ml for adult women and about 3,700 ml for adult men.

Getting enough water

Consume a lot of vegetables and fruits which have high water content, especially melons, cucumber, lettuce, tomatoes, and celery.
Include liquid-rich meals with more soup such as stews, smoothies, and curries.
Make sure you have a glass of water around you or near your bed
Drink an extra amount of water when it is sunny, warm, or humid
Drink at least 8- ounces of one glass of water with a meal
Make it a habit to carrying water in a reusable water bottle

Intake of water can be of great help for weight loss. It has no calories, may suppress your appetite when consumed before a meal, and facilitates calories burn. The benefits of drinking more water are even greater when you replace sugary drinks with water, it is the simplest way to cut back on calories and sugar. Keep in mind that you need to incorporate more than just water if you need to lose a significant amount of weight. Too much water intake may reduce electrolytes in your body which can further lead to nausea. Ensure that you get sufficient amounts of it but not excess for a good weight management. Water is just one small piece of the puzzle in weight loss management.