To lose weight, drinking an adequate amount of water can support appetite control, increase metabolism, and reduce calorie intake. Here are key guidelines based on expert recommendations and research:
Recommended Water Intake for Weight Loss
- General guidelines:
- Females: about 9 cups (approximately 2.2 liters) of water daily
- Males: about 13 cups (approximately 3 liters) of water daily
These amounts include water from all beverages and food sources
- Body weight-based calculation:
A practical method is to drink about half an ounce to one ounce of water per pound of body weight. For example, a person weighing 150 pounds should aim for 75 ounces (about 2.2 liters) daily
- Adjust for activity:
Increase water intake if you exercise or sweat heavily. For every 30 minutes of exercise, add about 12-18 ounces (350-530 ml) of water to stay hydrated
How Water Helps with Weight Loss
- Drinking water before meals (about 16-17 ounces or 500 ml) can reduce hunger and calorie intake by promoting a feeling of fullness, leading to eating less
- Water can temporarily boost metabolism by up to 24-30%, potentially increasing calorie burn by about 96 calories per day when drinking around 2 liters daily
- Replacing calorie-dense drinks like soda or juice with water reduces overall calorie consumption
- Proper hydration supports digestion, muscle function, and fat metabolism (lipolysis)
Practical Tips
- Drink 2 cups (16 oz) of water before each meal to help control appetite
- Listen to your thirst cues and drink enough to avoid dehydration symptoms such as dark urine or fatigue
- Flavor your water with fruits or herbs to make it more enjoyable and easier to consume
- Use a water container with volume markings to track your daily intake
Summary
Aim for about 9 cups (2.2 L) daily for women and 13 cups (3 L) for men, adjusting upward based on body weight and physical activity. Drinking water before meals and replacing sugary drinks with water can enhance weight loss efforts by reducing calorie intake and boosting metabolism. However, water intake should complement a healthy diet and regular exercise for effective weight loss
