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?) This begs the Q: How much water should I drink to lose weight?
Drinking water is important for many reasons. "Drinking water helps regulate body temperature, keep our joints
lubricated, prevents infections, deliver nutrients to cells, and keeps 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? Water makes up about 50 to 70 percent of your body weight, according to the
Mayo Clinic.
There is no question that water is essential to survival. If you're trying to lose weight, drinking water also plays a huge 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 actually 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 loss of body fat by reducing food intake.
- It can burn calories. One 2007 study found that people who drank 500 mL of water reported greater resting energy expenditure by 24 percent just 60 minutes after hydrating.
- It can promote long-term weight loss. 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. On a daily basis, 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 women who are breastfeeding 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.
Drinking at least 64 ounces (eight cups) of water every day may help with weight loss.
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, and 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, which is 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 to extra water," says Planells. So while you may think you can get rid of water weight by not drinking, it's actually 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 of the fluids lost during your workout.
- Cut back on carbs. When you eat too much carbs but your body doesn't use all of them, they are converted into glycogen, which is 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 normal, 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 who is working with you on your weight loss goals. They can make sure you are properly hydrating, and choosing the best beverages for your health.
Emily Shiffer is a former digital web producer for Men’s Health and Prevention, and is currently a freelancer writer specializing in health, weight loss, and fitness. She is currently based in Pennsylvania and loves all things antiques, cilantro, and American history.