There isn't a hard-and-fast rule, but this
advice will help you.
When you think weight loss, your mind probably goes to a few places: more exercise, healthy food, plenty of sleep, stress reduction. Drinking more water may not be on the list—but it should be! (Plus, who doesn't love the look of a super cute water bottle?) So this begs the Q: How much water should I drink to lose weight?
Drinking water is essential for many reasons. "Drinking
water helps regulate body temperature, keep our joints lubricated, prevent
infections, deliver nutrients to cells, and keep our organs and body
functioning properly," says Seattle-based registered dietitian
nutritionist Angel Planells RDN, who is a national media spokesperson for the
Academy of Nutrition and Dietetics. And, did you know? According to the Mayo
Clinic, water makes up about 50 to 70 percent of your body weight.
There is no question that water is essential to survival. If
you're trying to lose weight, drinking water also plays a massive part in
whether you can achieve your goals.
Can drinking water help you lose weight?
The short answer is yes, and its benefits are backed up by science:
Water is a natural appetite suppressant. A 2018 study published
in Clinical Nutrition Research found that people who drank 300 mL of water
before a meal ate less than those who didn't consume any beforehand.
It helps torch fat. Water plays a critical role in the process
your body uses to burn fat (a.k.a. lipolysis). A 2016 mini-review of animal
studies in the journal Frontiers in Nutrition found that increased water intake
can result in body fat loss by reducing food intake.
It can burn calories. One 2007 study found that people who drank
500 mL of water reported more significant resting energy expenditure by 24
percent just 60 minutes after hydrating.
It can promote long-term weight loss. For example, a 2013 review
of 11 studies on water's impact on weight found that people who upped their
water consumption along with adopting a weight loss plan reported dropping more
pounds three to 12 months later than those on a weight loss plan alone.
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How much water should I be drinking to lose weight?
This is where things get a little tricky, so let's start with a baseline: Drinking 64 ounces of fluid a day is the rule of thumb to keep your system operating at peak efficiency, according to the Cleveland Clinic. In addition, the National Academy of Medicine recommends that women get 2.7 liters (about 91 ounces) of water per day.
But the amount of water you should be drinking to lose weight
may be different from how much someone else should be having, according to
Planells. For example, if you work out regularly, you will naturally need more
water than those who don't. The same is true for breastfeeding women vs. those
who aren't. So there isn't a one-size-fits-all answer to how much you should be
drinking. But at a minimum, it should be 64 ounces. That's eight cups of water
every day.
Downing liquid is not the only way to meet this goal. About 20 percent of your hydration needs can be met through your diet, says Caroline Susie, RDN, a national spokesperson for the Academy of Nutrition and Dietetics. For example, foods with 90 to 100 percent water content include fruits, especially cantaloupe, strawberries, watermelon, and veggies like lettuce, cabbage, celery, spinach, and cooked squash.
Foods that contain 70 to 89 percent of water include
- fruits
like bananas, grapes, oranges, pears, and pineapples;
- vegetables
such as carrots, cooked broccoli, and avocados; and
- dairy
products like yogurt, cottage cheese, and ricotta cheese.
Incorporating these water-rich foods as much as possible can help ensure you're hitting your goals.
Can you gain weight from drinking too much water?
However, drinking too much water can make you put on weight, known as water weight. One major contributor to water weight is your salt intake. Having too much salt may cause water retention, says Planells.
If you're looking to shed excess water weight, here are a few strategies.
Stay hydrated. "Being in a dehydrated state can make your
body hold onto extra water," says Planells. So while you may think you can
get rid of water weight by not drinking, it's the opposite.
Get moving. Being physically active can help since it makes you
sweat. "As your heart rate goes up, you will circulate blood flow around
the body and reduce fluid buildup in your legs and feet," says Planells.
Note that you will need to replenish some fluids lost during your workout.
Cut back on carbs. When you overeat carbs but your body doesn't
use them, they are converted into glycogen, stored in your muscles with water.
Drinking too much water could also lead to a condition called
hyponatremia, which occurs when the sodium level in your body is below average,
and it can be life-threatening because sodium is needed to maintain fluid
balance, blood pressure control, and nerve and muscle regulation. When the
sodium level in your blood is too low, extra water goes into your cells and
makes them swell, per the National Kidney Foundation.
If you're concerned that you aren't drinking enough (or are consuming too much) water, you should check in with a registered dietitian or physician working with you on your weight loss goals. They can make sure you are correctly hydrating and choosing the best beverages for your health.