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Drinking Water for Weight Loss

by | Diet and Nutrition

Aug 13, 2020

We have all heard that drinking plenty of water is essential for good health before. Whenever people undergo a diet to lose weight, one of the first things they recommend is to drink several glasses of water a day. Have you ever wondered about the accuracy of the idea of drinking water for weight loss? Without a doubt, it has a physical effect by taking up space in your stomach, which helps you feel full.

According to science, water can help with weight loss in so many ways. Drinking water can help curb appetite and hunger, boost your metabolism, and make exercise smoother and more efficient in a risk-free and healthy way.

Drinking water is excellent for one’s skin and the functionality of vital organs. But despite the many benefits of taking enough water, only a few people know the efficacy of also drinking water for weight loss. This weight-loss technique is a hack for those who cannot afford to do intensive exercise. We will now go on to elaborate on how it works.

3 Ways Drinking Water Helps In Weight Loss


1. Helps with energy expenditure

Drinking water raises energy expenditure through a mechanism termed “thermogenesis’. It is the production of heat through metabolic reactions that boost basal metabolism.

Drinking half a liter of water can boost one’s metabolism by 30% within 10 minutes of intake. The maximum effect occurs between 30 and 40 minutes after ingestion and lasts for more than an hour.

According to another study, this increased metabolism equates to 17,400 calories per year, representing 2.4 kilos or 5 pounds of body fat. This phenomenon is a result of the sympathetic nervous system’s activation, whose mechanism is not clear enough.

2. Helps metabolize fat

Water’s crucial role in the metabolism of stored fat is yet another mechanism that forms the basis for the idea of drinking water for weight loss. When one begins to dehydrate, their metabolic rate gets reduced and, thus, the energy expenditure. When you reach the point of moderate dehydration, there is an increase in cortisol levels in the blood. That, in turn, leads to increased fat storage and increased appetite.

The liver is tasked with metabolizing fat in the human body and converting it into energy. Also, the liver assists the kidneys in its task of removing waste from the body. When the human body is in a dehydrated state, the kidneys do not function at their optimal level of efficiency. Consequently, the liver gets overworked. When that happens, one’s liver is unable to put in as much energy to metabolize fat. To avoid this problem, ensure that your liver and kidneys work well by drinking plenty of water.

3. Helps Reduce Craving

Since water has zero calories, it is generally associated with reduced calorie intake. Drinking enough water during the day will make your stomach feel fuller and not mistake thirst for hunger. Cells need water to absorb nutrients. 

Failure to hydrate properly hampers the absorption of nutrients. This causes a sensation of deficiency and craving, especially for sweet or greasy foods. Sometimes people grab unhealthy snacks, such as a chocolate bar when drinking a glass of water would have satisfied their desire. 

Thirst is never an absolute parameter with which we can determine how much and when we need to drink water. Unlike children, adults tend to feel less thirsty, even with insufficient fluid intake. Hence the importance of drinking water and staying well hydrated. Also, drinking water at least 30 minutes before a meal will make you feel fuller; it also aids digestion. In fact, heartburn is a sign of a water shortage in the upper part of the gastrointestinal tract.

How Much Water Does One Need? 

Drink water to lose weight

In reality, there is no exact amount of water that we should drink as a general rule since it depends on our age, physical activity, and daily diet. 

You can use a simple equation to determine this: Divide your weight in pounds by two; the result is the number of ounces you should drink per day. For instance, a person weighing 170 pounds (77 kilos) will need to drink 85 ounces (about 11 glasses), which is approximately two and a half liters of water daily.

To be on the safe side, take note of the figure that corresponds to your body weight, and drink the ideal amount of water for you. Remember that alcoholic, sugary or fatty drinks, such as milk, are rich in calories and their abuse will affect your body weight.

People who sweat profusely or exercise frequently may need more water than sedentary people, and those who consume much coffee, tea, or fruit will require less than those who eat protein.

When you feel tired, the first thing to think of is whether you have had enough water. Because asides drinking water for weight loss, drinking water is also necessary for your concentration, memory, and psychomotor skills. Water also helps prevent migraine episodes, have healthy skin, and look and feel better.

Consider including the systematic intake of water in your daily routine. Once you do this, you will gain more energy in a better mood, and you will even lose those extra pounds in just a few days.


On the whole, drinking water is key to weight loss is. Once you cultivate the habit of drinking enough water, your body will get the message that it is unnecessary to store garbage. For those concerned about travel bathing, you will be happy to know that this annoying side effect wears off as soon as your body grows accustomed to always being with all the water it needs.

To enjoy the benefits of drinking water, it is best to consume only the quantity that’s adequate for you consistently. You don’t have to eliminate caffeinated soft drinks or coffee from your diet entirely. Instead, you can drink two glasses of water for every cup of coffee or one glass of soda. If you do not like to drink pure water, you can add a few drops of lemon. You can also find various brands of flavored water at your local grocery store. Lastly, carry a bottle of water with you at all times.

By Sara Leandro

Sara Leandro is a certified health coach who helps others feel their best through individualized lifestyle changes that meet their unique needs and health goals. She covers topics ranging from health and productivity to relationships.

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