Ever wondered how much water you should drink to lose weight? Research scientists have shown that drinking adequate water improves satiety, reduces calorie consumption, flushes out toxins, and boosts metabolism. But the idea of drinking more water is relative. Continue reading to learn how much water you should drink every day to lose weight.
Does Drinking Water Help You Lose Weight?
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Yes, drinking water aids weight loss. Research has confirmed that water helps increase thermogenesis (1). It increases heat production in the body, which essentially means your metabolism gets boosted.
A Korean study states that water consumption before a meal prevents excess food consumption (2).
Another study by American scientists found that premeal water intake resulted in 2 kg greater weight loss and 44% more weight loss over 12 weeks in subjects as compared to people who did not consume premeal water (3).
Water also increases lipolysis or breaks down fat, which is then used as a source of fuel (4).
Replacing diet beverages with water decreases BMI (BMI determines whether you are underweight, overweight, or obese) and improves carbohydrate metabolism and insulin sensitivity (5).
StyleCraze Says Try to replace high-calorie beverages like soft drinks, ice teas, and sweetened juices with water to see the best results. According to a study, it can help you lose weight with a mean percentage of weight loss of 5.15% (13).
Last, but not the least, water helps flush out toxins, thereby reducing toxin build-up and inflammation in the body.
Main Idea: Drinking water can help you lose weight. It works by reducing food intake, increasing satiety, improving metabolism and insulin sensitivity, decreasing BMI, and stimulating fat breakdown.
Can Water Help Burn Calories?
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Drinking water helps increase thermogenesis, which helps burn calories. However, drinking water has to be complemented with a low-calorie diet and exercise.
Does Drinking Water Affect Appetite?
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Yes, drinking water does reduce appetite and improves satiety. Most of the time, thirst is mistaken as hunger. Instead of drinking water, we end up consuming more calories. So, it is always best to drink water 20-30 minutes before and after a meal.
Main Idea: Water increases thermogenesis and helps burn calories. You will also feel less hungry and more satiated if you drink water 20-30 minutes before and after a meal.
How much water should you drink per day to stimulate more calorie burn, fat breakdown, and increased satiety and insulin sensitivity? Let’s find out in the next section.
How Much Water Should You Drink In A Day For Weight Loss?
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Drink 2200 mL (women) or 3000 mL (men) of water per day if you do not work out (6). But if you workout regularly for 60 minutes, your water intake should be more. Drink 900 mL of water or sip on 150-300 mL of water every 15-20 minutes while exercising (7), (8).
StyleCraze Says Always start exercising only when you are hydrated. It is recommended to drink 400 mL to 600 mL of fluid 2 hours before beginning exercise (8).
You also have to keep the weather of a particular area in mind. Dry or humid areas can cause more water loss through sweating. This means you must keep sipping on at least 150-200 mL of water every 15 minutes if you sweat a lot.
So, on an average, consume 4-5 liters (women) or 6-7 liters (men) of water for weight loss (if you participate in vigorous workout regularly and tend to sweat a lot).
Also, water isn’t the only factor. Keeping your cells hydrated is important to support the detoxification and weight loss process. If the right mineral balance is not present in your cells, more fluid can be lost. The ideal amount is 500ml/d (6).
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