In fact, 30–59% of US adults who try to lose weight increase their water intake.
Many studies show that drinking more water may benefit weight loss and maintenance.
Most of the studies listed below looked at the effect of drinking one, 0.5 liter (17 oz) serving of water.
Drinking water increases the amount of calories you burn, which is known as resting energy expenditure.
In adults, resting energy expenditure has been shown to increase by 24–30% within 10 minutes of drinking water. This lasts at least 60 minutes.
Supporting this, one study of overweight and obese children found a 25% increase in resting energy expenditure after drinking cold water.
A study of overweight women examined the effects of increasing water intake to over 1 liter (34 oz) per day. They found that over a 12-month period, this resulted in an extra 2 kg (4.4 lbs) of weight loss. Since these women didn’t make any lifestyle changes except to drink more water, these results are very impressive.
Additionally, both of these studies indicate that drinking 0.5 liters (17 oz) of water results in an extra 23 calories burned. On a yearly basis, that sums up to roughly 17,000 calories — or over 2 kg (4.4 lbs) of fat.
Several other studies have monitored overweight people who drank 1-1.5 liters (34–50 oz) of water daily for a few weeks. They found a significant reduction in weight, body mass index (BMI), waist circumference and body fat.
These results may be even more impressive when the water is cold. When you drink cold water, your body uses extra calories to warm the water up to body temperature.
Some people claim that drinking water before a meal reduces appetite.
There actually seems to be some truth behind this, but almost exclusively in middle-aged and older adults.
Studies of older adults have shown that drinking water before each meal may increase weight loss by 2 kg (4.4 lbs) over a 12-week period. In one study, middle-aged overweight and obese participants who drank water before each meal lost 44% more weight, compared to a group that did not drink more water. Another study also showed that drinking water before breakfast reduced the amount of calories consumed during the meal by 13%. 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.
Bottom Line: Drinking water before meals may reduce appetite in middle-aged and older individuals. This decreases calorie intake, leading to weight loss.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.
As a good rule of thumb, you should always drink water when you’re thirsty, and drink enough to quench your thirst.
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.
Based on the studies, drinking 1-2 liters of water per day should be sufficient to help with weight loss.
Here’s how much water you should drink, in different measurements:
- Liters: 1–2.
- Ounces: 34–67.
- Glasses (8-oz): 4–8.
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.
Bottom Line: According to the studies, 1–2 liters of water per day is enough to assist with weight loss, especially when consumed before meals.Water can be really helpful for weight loss.
It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if 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.
However, keep in mind that you’re going to have to do a lot more than just drink water if you need to lose a significant amount of weight.