By HR NewsWire. The more hydrated you are, research suggests, the more efficiently your body works at tasks that range from thinking to burning body fat. Science suggests that water can help with weight loss in a variety of ways.

It may suppress your appetite, boost your metabolism, and make exercise easier and more efficient, all of which could contribute to results on the scale. While countless factors, behaviors, and predispositions can affect your body weight, if your goal is long-term, moderate weight loss, making sure you're hydrated could be a good place to begin.

When you realize you're hungry, your first impulse may be to find food. But eating may not be the answer. What's more, drinking water can promote satiation because it passes through the system quickly, stretching the stomach.

Elizabeth Huggins, a Registered Dietitian Nutritionist at Hilton Head Health, adds that though the results are temporary, "consuming water shortly before eating may help decrease food intake. It's possible that drinking water stimulates your body's metabolism and energy expenditure , ultimately helping with weight management, according to Huggins.

In an eight-week study published in , when 50 girls with excess weight drank about two cups of water half an hour before breakfast, lunch, and dinner without any additional dietary changes, they lost weight and saw reductions in body mass index and body composition scores.

It's not magic: Drinking water appears to stimulate thermogenesis, or heat production, in the body, particularly when it's chilled. The body has to expend energy to warm the fluid to body temperature, and the more energy expended by your body, the faster your metabolism the process by which your body converts what you eat and drink into energy runs.

Before you fill your glass and load your plate, though, keep in mind that the effects of thermogenesis probably won't create substantial calorie deficits that result in weight loss.

Because water contains no calories, filling your glass with H2O instead of higher calorie alternatives such as juice, soda, or sweetened tea or coffee can reduce your overall liquid calorie intake. Choose water over the standard ounce vending machine soft drink, and you'll drink fewer calories, Huggins points out.

As long as you don't "make up" for those calories—i. Also interesting: Although diet soda contributes no calories, replacing diet beverages with water may be a factor that contributes to weight loss in certain groups of people.

Overweight and obese women who replaced diet beverages with water after their main meal showed greater weight reduction during a weight-loss program in a study published in The American Journal of Clinical Nutrition. The researchers noted that the extra weight loss in those who drank water could be attributed to consuming fewer calories and carbohydrates, but more research is needed.

All that said, since many diet beverages still hydrate and reduce calorie intake when used as a replacement for sugary beverages, they may help certain individuals lose weight. Water is essential to the body during exercise: It dissolves electrolytes—minerals that include sodium, potassium, and magnesium—and distributes them throughout the body, where their electrical energy triggers muscle contractions required for movement, Jampolis explains.

This article reviews the benefits…. Drinking water can help reduce appetite and make you burn more calories. Several studies show that water can help you lose weight. This simple 3-step plan can help you lose weight fast. Read about the 3-step plan, along with other science-backed weight loss tips, here.

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This includes water and fluids from food, he says. As for when you should drink water to maximize weight loss, prior to meals may help decrease your appetite and prevent overeating.

And, because water can help with digestion, consider drinking some after a meal. In general, though, Sass recommends spreading your water intake throughout the day.

In other words, they have an opposite, dehydrating effect. RELATED: The Best Times to Drink Water. As with other healthy lifestyle behaviors, incorporating water breaks into your daily routine can help you stick to the practice, suggests Do.

Another approach may be to add water-containing foods to your diet. The Mayo Clinic points out that many fruits and vegetables have a high water content, and highlights watermelon and spinach as two foods that are nearly percent water. Sass suggests keeping a water bottle with you, and setting reminders on your device to prompt yourself to drink.

You can also enlist the help of a smart water bottle, like HidrateSpark , which calculates how much water you need to drink and keeps track of your consumption.

Finally, Sass suggests motivating yourself to drink water by infusing it with flavor. RELATED: These Genius Hacks Can Help You Drink More Water. Water weight is often due to a higher than usual intake of sodium , because excess sodium triggers fluid retention , Sass continues.

Potassium-rich foods include potatoes and sweet potatoes, bananas, avocados , and leafy greens like spinach, per the Cleveland Clinic. Rather, excess weight from fatty tissue also known adipose tissue or fat mass is of concern for health. RELATED: The Truth About Hydration: 5 Myths and 5 Facts.

Water-rich foods — which include watermelon, strawberries , cantaloupe, peaches, oranges, cucumber, and even yogurt and cottage cheese — can provide about 20 percent of your total fluid intake, says Sass.

Yet it can be hard to calculate water intake from food sources. If you are trying to lose weight, you should also take into consideration the nutritional content of each food — including calories, carbs, and grams of protein — and how they will impact your overall diet.

Water fasting is a type of fasting that involves consuming only water. Keep in mind that temporary weight loss may result from most liquid-based fasts and cleanses , including water fasting. But there is little to no scientific evidence of long-term weight loss on this type of eating plan.

Mounjaro is a diabetes medication that may help with weight loss. Here's what you need to know about purchasing it without insurance. Eating up to three servings of kimchi each day is linked to a reduced rate of obesity among men, according to a new study.

This study is observational…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect.

Nutrition Evidence Based How Drinking More Water Can Help You Lose Weight. By Adda Bjarnadottir, MS, RDN Ice — Updated on February 17, How we vet brands and products Healthline only shows you brands and products that we stand behind.

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Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Was this helpful? Drinking Water Can Make You Burn More Calories.

Drinking Water Before Meals Can Reduce Appetite. Drinking More Water is Linked to Reduced Calorie Intake and a Lower Risk of Weight Gain. How Much Water Should You Drink? Take Home Message. How we reviewed this article: History. Feb 17, Written By Adda Bjarnadottir, MS, RDN Ice. Jun 4, Written By Adda Bjarnadottir, MS, RDN Ice.

Share this article. Read this next. GLP-1 Drugs Like Ozempic and Mounjaro Linked to Lower Risk of Depression Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed… READ MORE.

Does Vaping Make You Lose Weight? Medically reviewed by Danielle Hildreth, RN, CPT. How Long Does It Take to Recover from Weight Loss Surgery? READ MORE. It can be a struggle to get your daily recommendation, but here are some of my favorite tips:.

And remember — drinking water DOES help you lose weight! For more wellness and weight loss coaching, please take a look at our Weight Loss Program. We work with clients one-on-one to determine a plan that works for YOU! However, while testosterone levels are generally higher in men, Read More.

Fats often get a bad reputation in nutrition and health circles, but not all fats are created equal. There are good fats that provide important health Losing weight is already a challenging process, but even more so if you set unrealistic goals that are too difficult or even impossible to achieve To get started, click the link above to fill out our consult form.

A member of our team will then be in touch to start the scheduling process and answer any questions you might have. My sister started it all, she posted a FB post that she had lost 50 pounds! I had to know how…visiting Your Wellness Center and Dr. Lovett blew my mind! He pointed out all the issues I had with my blood draw and told me that he will work to get me to optimum health!

I was slightly skeptical but needed it badly. I stared with the HRT first, with Dr. Lovett telling me what to expect within the first weeks of treatment. If you live in hot climates or exercise frequently, you likely need to drink even more.

On top of your baseline needs, experts recommend that you drink an additional 16 to 24 ounces of fluid starting around three hours before exercise, up to 1 liter an hour during exercise, and between 13 to 27 ounces per hour depending on the conditions of your workout, says Jones. After your workout, you should replace whatever fluids you lost.

By weighing yourself before and after your training session, you can calculate this need. Thirst is not a good indicator of hydration status and fluid needs," Jones says. Increase your water intake, too, if you drink lots of caffeine throughout the day.

Coffee, tea, and other caffeinated beverages can be dehydrating, Anegawa adds. Women, more so than men, are more at risk for over-drinking water.

But, men can still overdo it on hydration. Water weight is when the body retains fluids that would normally get filtered by the kidneys. It might happen for a few reasons. Yet, you can help manage water weight. Carbs can also have an impact on fluid retention because glycogen the storage form of carbohydrates pulls in water.

It's water weight that is being lost from the stored glycogen in your muscles—just another reason why slow, sustained weight loss is the way to go. Well, yes, everyone has to drink water, but we know what you're getting at: Can you drink other things that aren't water because water tastes so, well, boring?

Keep in mind that fluids that aren't water, like sports drinks, vitamin waters, and flavored waters, often contain empty calories—the enemy of healthy diets. Make your own sports drink by adding a squeeze of citrus fruit and a pinch of salt to your water, she says.

Apps, like Daily Water Tracker or WaterMinder , will send you reminders to sip the H2O. If you're not a fan of water, there are a few other options that can trick you into getting your water in.

Seltzer is a good non-water option. That said, pounding seltzer after seltzer might leave you feeling a little bloated. Yes, water can assist in weight loss by helping control your appetite and derailing you from picking sugary drinks to quench your thirst. Isadora Baum is a freelance writer, certified health coach, and author of 5-Minute Energy.

She can't resist a good sample, a margarita, a new HIIT class, or an easy laugh. Learn more about her on her website: isadorabaum. You can find more of her work in HealthCentral, Livestrong, Self, and others.

How to Create a Calorie Deficit in 2 Simple Steps. How to Pick the Best Intermittent Fasting Schedule.

Studies of older adults have shown that drinking water before each meal may increase weight loss by 2 kg 4. Although this may be very beneficial for middle-aged and older people, studies of younger individuals have not shown the same impressive reduction in calorie intake.

Drinking water before meals may reduce appetite in middle-aged and older individuals. This decreases calorie intake, leading to weight loss.

This is mainly because you then drink water instead of other beverages, which are often high in calories and sugar 13 , 14 , Drinking water may also help prevent long-term weight gain.

In general, the average person gains about 1. It is especially important to encourage children to drink water, as it can help prevent them from becoming overweight or obese 17 , 3. A recent, school-based study aimed to reduce obesity rates by encouraging children to drink water. They installed water fountains in 17 schools and provided classroom lessons about water consumption for 2nd and 3rd graders.

Drinking more water may lead to decreased calorie intake and reduce the risk of long-term weight gain and obesity, especially in children. Many health authorities recommend drinking eight, 8-oz glasses of water about 2 liters per day.

However, this number is completely random. As with so many things, water requirements depend entirely on the individual For example, people who sweat a lot or exercise regularly may need more water than those who are not very active.

Older people and breast-feeding mothers also need to monitor their water intake more closely Keep in mind that you also get water from many foods and beverages, such as coffee , tea , meat, fish , milk, and especially fruits and vegetables.

If you find you have a headache, are in a bad mood, are constantly hungry or have trouble concentrating, then you may suffer from mild dehydration. Drinking more water may help fix this 22 , 23 , Based on the studies, drinking liters of water per day should be sufficient to help with weight loss.

However, this is just a general guideline. Some people may need less, while others may need a lot more. Also, it is not recommended to drink too much water either, as it may cause water toxicity.

This has even caused death in extreme cases, such as during water drinking contests. According to the studies, 1—2 liters of water per day is enough to assist with weight loss, especially when consumed before meals. The benefits are even greater when you replace sugary beverages with water.

It is a very easy way to cut back on sugar and calories. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed….

Some studies suggest vaping may help manage your weight, but others show mixed…. The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive.

New research suggests that running may not aid much with weight loss, but it can help you keep from gaining weight as you age. Time-restricted eating is a diet plan that requires people to limit themselves to only eating during specific hours of the day and then fasting….

Healthful weight loss requires changes to exercise and diet routines. Some drinks may support weight loss, while others add calories. Learn more here. Probiotics are beneficial bacteria that occur naturally in the gut.

Some research suggests a link between these good bacteria and a healthy weight…. Researchers say bariatric surgery can help with weight loss, but it can also help improve cognitive functions including memory. Researchers say running can help with weight loss but only in the short term.

This form of exercise does have other health benefits from maintaining…. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. Does drinking water help you lose weight? Benefits and amount. Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Jennifer Huizen — Updated on October 16, Appetite suppressant Increases calorie burning Removes waste Reduces liquid calories Burns fat Optimizes workouts How much water?

Tips FAQ Summary Hydration is key for many factors involved in weight loss, including digestion and muscle function. Water is a natural appetite suppressant. Water increases calorie-burning. Water helps to remove waste from the body. Nutrition resources For more science-backed resources on nutrition, visit our dedicated hub.

Was this helpful? Drinking water can reduce overall liquid calorie intake. Water is necessary to burn fat. Water helps optimize workouts. How much water do you need to drink? From food and beverages From beverages alone Fluid per day for females Tips for drinking more water.

Frequently asked questions. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.

You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article. Water plays a vital role in digestion and helps eliminate waste from your body.

Proper hydration supports smooth digestion, ensuring that your body functions normally and can support your weight loss goals. The dietary reference intake DRI of water for men and women aged 19 to 30 is ounces and 91 ounces per day, respectively. But one study found that most people fail to meet this.

Recommended water intake varies. Factors such as age, sex, weight, activity level, and where you live influence this recommendation. You've probably heard the recommendation to drink at least 8 cups 64 ounces of water daily, often called the 8-by-8 rule. While this is a good starting point, there's limited evidence behind this recommendation.

If healthy weight loss is your goal, consistency in your hydration habits is important. Consider your physical activity level, the temperature and weather where you live, and your overall health when determining how much water to drink daily.

For instance, sweating during exercise or when it's hot outside increases your daily water needs. Pay attention to how your body feels—such as how thirsty you are throughout the day—and adjust your water intake accordingly.

To prevent excessive thirst, sip on small amounts of water regularly versus chugging a whole bottle in one sitting. The color of your urine can also be a helpful guide, though it hasn't been scientifically validated by research as a measurement of hydration.

While darker urine can suggest dehydration, pale yellow urine is generally a happy medium. When you start drinking more water, you'll likely notice paler urine and a more frequent need to pee.

Finally, always speak with a healthcare provider for personalized hydration advice based on your health conditions and circumstances, especially if you're concerned about your water intake. Detox weight loss water is infused with various natural ingredients. Proponents of detox water claim it can help flush toxins from your body, boost metabolism, and support weight loss.

While there are many variations of detox water recipes, the common theme is that they include ingredients with purported health and weight loss benefits, such as:. Fruits, veggies, and herbs offer antioxidants, vitamins, and minerals that benefit your overall health and can make plain water taste delicious.

However, it's far-fetched to say that adding them to water is the answer to weight loss. While staying hydrated with water is essential for overall health and can contribute to weight loss, specific claims about detoxification do not have scientific backing.

After all, your body manages its detoxification processes through your kidneys. What's more likely is that these natural flavors add to the taste of plain drinking water, making you more likely to stay hydrated. In addition to infused water, you could include herbal teas and unsweetened seltzer water to help meet your daily fluid needs.

Finally, relying solely on detox water—or any single product, ingredient, food, or lifestyle habit —for weight loss is insufficient. A balanced and nutrient-rich diet, regular exercise, and healthy lifestyle choices are essential for sustainable weight loss.

Drinking enough water is vital for your overall health and hydration. However, maintaining adequate fluid levels is one component of healthy, sustainable weight loss. Here are a few other important habits to help you reach your goals. A diet of various nutrient-dense foods is important for healthy weight loss.

Focus on whole foods like fruits, vegetables, legumes examples are beans, peas, and lentils , whole grains, and healthy fats.

These foods provide fiber, which helps keep you full and prevent overeating. Prioritize these healthy foods over ultra-processed foods high in saturated fat, added sugar, and sodium, and minimize sugary beverages that work against your weight loss goals.

Getting regular exercise is crucial for weight loss. Both cardiovascular exercises like running, cycling, playing tennis, or swimming and strength training using weight machines, dumbbells, resistance bands, or body weight contribute to burning calories, improving metabolism, and building lean muscle mass while reducing body fat.

Pay attention to what and how you eat to promote healthy weight loss. Practice mindful eating by savoring each bite, eating slowly, and listening to your body's hunger and fullness cues. Avoid distractions like screens during meals, focusing on the food in front of you and how it makes you feel.

One way to enhance your mindfulness is to engage your senses by examining, smelling, tasting, touching, and even listening to your food to help you slow down. This can help you become more aware of when you're starting to feel full but not overstuffed. Quality sleep is essential for overall health and can support weight management.

Not only does a lack of sleep make you feel crummy, but it can disrupt hormones related to hunger and stress, potentially leading to overeating. Experts recommend adults get for at least seven hours of uninterrupted sleep each night. When not managed, stress can contribute to unwanted weight gain and hinder weight loss efforts.

Make regular stress-reducing techniques part of your weight loss plan. Examples include meditation, deep breathing exercises, yoga, journaling, art, listening to calming music, or other hobbies to help manage your stress levels and support your overall well-being.

Weight loss is a personal journey. What works best for someone else may not work as well for you. However, there are certain habits most people should implement to support healthy weight loss. In addition to a healthy diet and exercise, adequate hydration can support your weight loss goals.

Getting enough fluid helps manage appetite, supports digestion, and complements exercise. Keep a water bottle accessible at all times, sip it throughout the day, and pay attention to your urination and thirst habits.

Liska D, Mah E, Brisbois T, Barrios PL, Baker LB, Spriet LL. Narrative review of hydration and selected health outcomes in the general population.