Drinking water is often seen as a way to quench thirst on a hot spring or summer day. While staying hydrated is essential for overall health, can drinking water also help you lose weight?
Including adequate amounts of water in your diet might be the missing piece you're looking for on your weight loss journey, especially if you're already avoiding fried and sugary foods, exercising regularly, and adopting other healthy habits. The simple act of drinking enough water and staying hydrated could be what your body needs to see the weight loss results you're aiming for. So, why water?
Keep reading to find out how drinking more water can aid in weight loss and how much you should be drinking daily to support your weight management goals. For additional tips on maintaining healthy hydration habits, check out "What Happens to Your Body When You Drink a Gallon of Water Every Day."
Does Drinking Water Help You Lose Weight?
Believe it or not, sipping on some "high-quality H2O" (as Adam Sandler's character would say in The Waterboy) can support your weight loss efforts, especially when combined with other healthy habits like regular physical activity and a balanced, calorie-appropriate diet. Unlike sugary sodas or fancy coffee drinks, water contains zero calories, carbs, sugar, salt, or fat, making it an ideal choice for those looking to lose weight.
But water isn't just a calorie-free thirst quencher; it can also boost your metabolism. Some research suggests that drinking water can increase the metabolic rate, helping your body burn more calories even at rest. In fact, a study published in Nutrition & Diabetes found that drinking about 16 ounces of water is associated with increased resting energy expenditure, meaning the body burns more calories after consuming this amount of water compared to those who don't.
Additionally, drinking water can aid in fat breakdown. According to a study published in Frontiers in Nutrition, adequate fluid intake is necessary for the process of breaking down fat in the body. Without enough water, your body may find it more challenging to use fat as a fuel source.
How Much Water Should I Drink to Lose Weight?
The amount of water you need to drink to aid in weight loss can vary depending on factors like your weight, level of physical activity, and how much you sweat.
According to the Institute of Medicine, healthy adult men should aim for about 15.5 cups (3.7 liters) of fluid daily, while healthy adult women should aim for around 11.5 cups (2.7 liters) per day. This total includes water from all beverages and hydrating foods, such as watermelon and cucumbers, which have high water content.
However, it's important to have realistic expectations about the results from increasing your water intake. While staying hydrated is beneficial, simply drinking more water won't result in significant weight loss if you're not also eating a balanced diet, engaging in regular exercise, and getting quality sleep. But if you're already following a healthy lifestyle, ensuring you're drinking enough water might be the extra step needed to help you achieve your desired results.