A study from 2015 to 2016 found 26.3% of people tried drinking more water to lose weight1. This shows many think water can help with weight loss. But does science back this idea?
Recent studies hint at a link between drinking more water and losing weight. A 2023 study showed drinking 200-250 milliliters of warm water after meals helped with weight loss1. Another study in 2018 found drinking water before meals can cut hunger and calorie intake1.
Does Drinking Water Make You Burn Calories?
Water makes up about 60 percent of our body weight, says the U.S. Geological Survey2. It’s key to stay hydrated, with men needing 15.5 cups and women 11.5 cups daily2. But does drinking water help you burn calories and lose weight?
Water Consumption and Metabolism
Studies suggest drinking water can boost your metabolism and calorie burn. A study found drinking 200-250 mL of warm water after meals helped with weight loss2. Cold water might also help, as your body uses energy to warm it up for digestion2. But the impact of water on metabolism is small, and more research is needed.
While drinking more water can aid in weight loss, it’s not the only answer. It should be part of a complete plan that includes healthy eating, exercise, and lifestyle changes2.
Drinking water can also help with weight management in other ways. A study showed drinking water before meals can cut calorie intake2. It helps flush out toxins, supports digestion, and can reduce hunger and cravings2.
The exact impact of water on weight loss is small. Yet, staying hydrated is crucial for health. Adding water to a healthy lifestyle can support your body and help with weight loss.
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Replacing Caloric Beverages with Water
Switching sugary drinks with water can cut down on calories. This can help with weight loss. A study with 15,765 adults found drinking water instead of sugary drinks or beer led to weight loss. This occurred over 4 years4. Overweight and obese women who drank water after meals lost more weight in a weight-loss program3.
Drinking more water is linked to losing fat in animal studies43. The Academy of Nutrition and Dietetics suggests 9 cups of water a day for women and 13 cups for men. This includes water from food too4.
To drink more water, try it with meals, carry a water bottle, drink more when exercising or in hot weather. Keep water easy to get to and eat foods with a lot of water like fruits and veggies4.
“Inadequate water intake can trigger the brain to secrete chemicals. These chemicals constrict blood vessels. This can potentially lead to hypertension and increased risk of stroke and heart disease.”3
Drinking water is a simple way to help with weight loss. It helps control appetite and cuts down on calorie intake. Adding more water to your day can improve your health and help with losing weight.
Final Thought
Drinking water alone won’t help you lose a lot of weight. But, it can be part of a plan to lose weight5. A study with 50 overweight women showed that drinking 1.5 L of water a day for 8 weeks helped them lose weight and body fat5. They also felt less hungry, which means water can help control hunger5.
Water does more than help with weight loss6. Drinking water can make your metabolism faster, increasing your energy use by 30% in just 10 minutes5. Switching sugary drinks to water can cut down on calories you get from drinks6. Also, not drinking enough water can make you feel tired and slow, both in body and mind67.
We need more studies to see how much water helps with weight loss. But, what we know now is good. Drinking water, eating right, and exercising can help you lose weight in a good way567. Drinking enough water can also make you feel better, more energetic, and happier.
