How Much Water Should I Drink to Lose Weight? From a Doctor

I learned the hard way in the ring that too much water can lead to water intoxication, diluting blood sodium.

According to the Medical News Today, sodium maintains fluid balance in the body’s cells, and too much water drops the sodium levels, bringing excess water into the cells and causing them to swell [3].

The swelling can affect all cells in the body, including those in the brain, increasing pressure inside the skull which can cause severe headaches, nausea, and vomiting [4].

More extreme cases of overhydration can lead to [5]:

Many believe the body burns a few more calories by bringing cold water up to body temperature through thermogenesis. Increased thermogenesis leads to weight loss through elevated metabolism rate [8].

As we have established in the previous section, increased metabolism burns more calories, even while the body is at rest.

May Suppress Appetite

Maintaining proper hydration can go a long way in supporting weight loss efforts as water is considered a natural appetite suppressant, according to the Journal of Natural Science, Biology and Medicine [9].

Water can take up space in the stomach, promoting a sense of fullness.

People may think they are hungry when they may be thirsty; reaching for a glass of water instead can lead to reduced snacking, promoting weight loss.

Related Article: What Are The Best Appetite Suppressant Pills?

Many people believe that drinking water before consuming a meal reduces how many calories you eat.

There is some truth to this claim, especially in middle-aged versus younger individuals. [10].

One 12-week study published in PubMed found that participants that drank 16.9 ounces of water before a meal lost 44% more weight than those who did not consume water before eating [11].

Drinking a glass of water before meals can help you feel full, leading to eating less and aiding in maintaining a calorie deficit for weight loss.

Also, swapping sugary drinks with water cuts down calorie intake, as water is a zero-calorie alternative.

“Water can help you lose weight and keep it off. It temporarily increases your metabolism and helps fill you up before meals.”

-Helen West, Registered Dietitian

May Increase Energy Levels

One of the key components of weight loss is working out. Maintaining good hydration is crucial not just for health, but also for enhancing the effectiveness of your workouts. Proper hydration can help reduce fatigue and improve muscle function, potentially leading to a more efficient calorie burn during exercise.

Exercise increases energy expenditure which will promote a calorie deficit.

Staying hydrated reduces the risk of things that hinder or eliminate the ability to work out, like increased fatigue, decreased motivation, muscle cramps, and inability to regulate body temperature [12].

The bottom line is both water and exercise increase energy giving you a win-win for weight loss.

The amount of water needed for weight loss depends on individual factors like weight and activity level. For me, the right amount of water depends on my training intensity and weight goals.

While the old guideline suggested eight 8-ounce glasses daily, it's now understood that hydration needs vary based on age, size, weight, activity level, and climate.

A general guideline is to drink half an ounce to an ounce of water per pound of body weight each day [13].

Once you are eating healthy, working out regularly, and drinking the appropriate amount of water, if you still find the pace of your progress too slow, I would advise you to go ahead and add fat burners to your diet.

A higher activity level like exercising a lot, a physically demanding job, or living in a warmer climate would bring the need to the upper part of that range to avoid dehydration.