To lose weight effectively by drinking water, consider the following guidelines based on scientific research and expert recommendations:
Recommended Water Intake for Weight Loss
- General Guidelines:
- Women should aim for about 9 cups (around 72 ounces) of water daily.
- Men should aim for about 13 cups (around 104 ounces) daily.
- These amounts include water from food but primarily focus on drinking water itself
- By Body Weight:
- A practical approach 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 drink approximately 75 ounces (2.2 liters) daily
- Before Meals:
- Drinking about 16 ounces (2 cups or 500 mL) of water 30 minutes before meals can increase feelings of fullness, reduce calorie intake, and support weight loss.
- Studies show that this habit can lead to losing around 3 to 5 pounds more over 12 weeks compared to those who do not drink water before meals
How Water Helps with Weight Loss
- Increases Satiety: Water fills the stomach, signaling fullness and reducing hunger, which helps prevent overeating
- Boosts Metabolism: Drinking cold water can temporarily increase metabolic rate by 24-30% for about 90 minutes, helping burn extra calories
- Reduces Calorie Intake: Replacing high-calorie beverages like soda or juice with water lowers overall calorie consumption
- Supports Fat Metabolism: Adequate hydration facilitates the breakdown of fats (lipolysis) in the body
Adjustments Based on Activity Level
- People who exercise regularly or sweat a lot should increase their water intake beyond the baseline.
- Additional recommendations include drinking:
- 17–20 ounces 2–3 hours before exercise,
- 8 ounces 20–30 minutes before exercise,
- 7–10 ounces every 10–20 minutes during exercise,
- 8 ounces within 30 minutes after exercise
Practical Tips to Meet Water Goals
- Drink 2 cups (16 ounces) of water before each meal.
- Start the day with a glass of water and have another before bedtime.
- Use a marked water bottle or container to track daily intake
Important Notes
- While drinking water supports weight loss, it is not a standalone solution; it should be combined with a balanced diet and regular physical activity.
- Avoid excessive water intake, which can be harmful.
- Listen to your body's thirst signals to avoid dehydration or overhydration
In summary, aim for about 9-13 cups of water daily depending on sex, or roughly half an ounce to an ounce per pound of body weight, with a focus on drinking water before meals to help reduce appetite and boost metabolism, supporting your weight loss efforts effectively.
