Benefits Of Water For Weight Loss

It's vital to drink enough water each day for your health. "Drink enough water to prevent dehydration, which may result in impaired thinking, altered mood, overheating, constipation, or kidney stones." "Substituting sweet tea or sugary drinks with water can aid in managing your weight and cutting back on calories."

Can water help you lose weight?

Everyone knows that water is an important part of our lives. The question is can water help you lose weight? The simple answer is YES.

Although no one is guaranteeing that drinking water before bed or at any other time of the day will make you wake up lighter, but there is evidence to support this : Since 60% of your body is made up of water, the clear, calorie-free liquid is involved in almost all bodily processes. According to research, the better hydrated you are, the more efficiently your body performs tasks like thinking and burning fat.

According to science, drinking water helps you with weight loss in many ways. It suppresses appetite, increases metabolism, and makes exercising easier and more productive.

Numerous actions, attitudes, and dispositions can influence your body weight. If you want to lose weight gradually and moderately, you must ensure you're well  hydratedd.1

Does drinking water make you burn more calories?

Opting for water instead of higher-calorie drinks like juice, soda, sugary tea or coffee can help you reduce your liquid calorie intake. Huggins notes that drinking water instead of the typical 20-ounce vending machine soft drink will save you 250 calories.

"The calorie savings can add up quickly, as long as you don't make up for those calories by leaving the coffee shop with a muffin and water rather than your typical flavoured latte," she said.1

Even though diet drinks don't carry any calories, switching to water instead may help certain individuals shed weight. Overweight and obese women who changed to drinking water instead of diet beverages saw greater weight loss following their main meals. The extra weight loss in those who drank water may have resulted from consuming fewer calories and carbohydrates, but more research is required, the researchers noted. Many diet drinks still hydrate and cut calories when substituted for sugary drinks, so they might aid in weight loss for some people.2

Reasons why you should drink water for weight loss

  • Your appetite may be naturally suppressed by water

When you become aware that you are hungry, your first reaction may be to look for food right? but food may not be the solution. The brain frequently confuses thirst, which is caused by mild dehydration, with hunger. When the stomach feels full, the brain receives signals to stop eating. By helping to fill up the stomach, water can help people feel fuller and longer and eat less.

Another scenario is when someone believes they are hungry when they are thirsty. To avoid mindless snacking, try drinking a glass of water before reaching for a snack.

In a 2014 study trustedd sourcee, 50 overweight women drank 500 milliliters (mL) of water in addition to their usual water intake for 8 weeks. They did this before breakfast, lunch, and dinner.

The participant's body weight, body fat, appetite, and body mass index all decreased.3

  • Water aids in the body's waste removal

It becomes difficult for your body to properly eliminate waste such as urine or faeces when it is dehydrated.

While maintaining vital nutrients and electrolytes, water aids in the kidney's ability to filter toxins and waste. The kidneys hold onto water when the body is dehydrated.

Hard or lumpy stools and constipation are other symptoms of dehydration. Water facilitates the movement of waste by lubricating or softening hard stools.

Additionally, drinking water can aid in the body's recovery from gastrointestinal issues like indigestion and diarrhoea.

People may feel bloated, swollen, and tired when waste accumulates in the body. To avoid retaining waste which could result in a few extra pounds or an enlarged waistline due to bloating, you must ensure you stay hydrated.4

  • Drinking water could boost motivation and lessen stress

Who makes healthy decisions when they are fatigued, lightheaded, or confused? These are a few of the symptoms of dehydration. Dehydration may also contribute to drowsiness and diminished alertness. Your body can produce more cortisol, the stress hormone if you are dehydrated.

Your desire to work out, prepare meals at home, and make healthier food choices may be impacted by these symptoms.5

  • Water consumption can lower total liquid calorie intake

By consuming soda, juice, or sugary drinks, it is simple to consume liquid calories. The majority of people also disregard the calories in alcoholic or sports drinks.

Long-term weight loss benefits may result from substituting water or other calorie-free beverages, like herbal tea, for even a few high-calorie drinks per day.

A group of obese females experienced an average weight loss of between 2 and 2.5 percent after switching two or more high-calorie beverages for non-caloric ones every day for six months, according to the authors of a 2012 study.6

  • Water fasting

Weight loss and a lower risk of developing some chronic conditions are just two of the potential health advantages of water fasting. It may not be appropriate for everyone because it carries some risks. The practice of fasting, which involves limiting one's intake of food, dates back thousands of years.

A type of fast that only allows water is known as a water fast. It has become more well-known recently as a quick weight-loss technique. According to studies, water fasting might be good for your health. For instance, it might reduce the risk of some chronic illnesses and promote autophagy, a procedure that aids in the body's breakdown and recycling of old cells.

However, there are very few studies on water fasting in humans. Additionally, it poses some health risks and is not recommended for everyone.7

When should you drink water to lose weight?

Drinking water? prior to meals may aid in reducing hunger and preventing overeating. Additionally, since water can aid in digestion, think about sipping some after a meal. Sass advises spreading out your water intake throughout the day, though, in general.

Additionally, Do points out that some drinks contain additives like caffeine that increase urine production. They, therefore, have the exact opposite, dehydrating effect. While you don't have to switch to decaf to stay hydrated, he advises trying to recognize when more water intake is advised, such as when you are exposed to hot weather or engage in physical activity, and making sure to rehydrate in response.8

How much water should you drink?

The usual "2 litres of water per day" rule may be familiar to you, but in actuality, the amount of water required varies significantly depending on factors like age, gender, health, physical activity, the tendency to perspire, and more. The majority of healthy people let their thirst be their guide to determine how much water they need each day. 

According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should consume approximately 15.5 cups (3.7 litres) of fluid per day. Women should drink about 11.5 cups (2.7 litres) of fluid each day. Checking your urine while or after urinating is one way to find out if you're getting enough water. It's best to determine your hydration level based on the colour of your urine. If it's dark yellow, you aren't drinking enough; if it's light yellow, you are.9


Drinking more water can help you lose weight and promote other positive health outcomes, but it should only be a small part of your overall wellness strategy because drinking water is not going to have a huge weight loss effect, and without calorie restriction and/or exercise, just drinking water is not likely to lead to significant weight loss.


  1. Jan 15 HN/ P, 2020. Yes, drinking more water may help you lose weight [Internet]. The Hub. 2020 [cited 2023 Apr 6]. Available from:
  2. [cited 2023 Apr 6]. Available from:
  3. Vij VAK, Joshi AS. Effect of excessive water intake on body weight, body mass index, body fat, and appetite of overweight female participants. J Nat Sci Biol Med [Internet]. 2014 [cited 2023 Apr 6];5(2):340–4. Available from:
  4. Can dehydration affect your kidneys? [Internet]. National Kidney Foundation. 2018 [cited 2023 Apr 6]. Available from:
  5. Maresh CM, Whittlesey MJ, Armstrong LE, Yamamoto LM, Judelson DA, Fish KE, et al. Effect of hydration state on testosterone and cortisol responses to training-intensity exercise in collegiate runners. Int J Sports Med. 2006 Oct;27(10):765–70.
  6. Jan 15 HN/ P, 2020. Yes, drinking more water may help you lose weight [Internet]. The Hub. 2020 [cited 2022 Dec 13]. Available from:
  7. Untitled [Internet]. [cited 2022 Dec 13]. Available from:
  8. Vij VAK, Joshi AS. Effect of excessive water intake on body weight, body mass index, body fat, and appetite of overweight female participants. J Nat Sci Biol Med [Internet]. 2014 [cited 2022 Dec 13];5(2):340–4. Available from:
  9. Can dehydration affect your kidneys? [Internet]. National Kidney Foundation. 2018 [cited 2022 Dec 13]. Available from:
  10. Maresh CM, Whittlesey MJ, Armstrong LE, Yamamoto LM, Judelson DA, Fish KE, et al. Effect of hydration state on testosterone and cortisol responses to training-intensity exercise in collegiate runners. Int J Sports Med. 2006 Oct;27(10):765–70.
  11. Deborah F Tate, Gabrielle Turner-McGrievy, Elizabeth Lyons, June Stevens, Karen Erickson, Kristen Polzien, Molly Diamond, Xiaoshan Wang, Barry Popkin, Replacing caloric beverages with water or diet beverages for weight loss in adults: main results of the Choose Healthy Options Consciously Everyday (CHOICE) randomized clinical trial, The American Journal of Clinical Nutrition, Volume 95, Issue 3, March 2012, Pages 555–563
  12. Ogłodek E, Pilis, Prof. W. Is water-only fasting safe? Glob Adv Health Med [Internet]. 2021 Aug 5 [cited 2023 Apr 6];10:21649561211031176. Available from:
  13. Does drinking water lead to weight loss? [Internet]. 2021 [cited 2023 Apr 6]. Available from:
  14. Dietary reference intakes for water, potassium, sodium, chloride, and sulfate [Internet]. Washington, D.C.: National Academies Press; 2005 [cited 2023 Apr 6]. Available from:
This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

Get our health newsletter

Get daily health and wellness advice from our medical team.
Your privacy is important to us. Any information you provide to this website may be placed by us on our servers. If you do not agree do not provide the information.

Mariam Nikolaishvili

Bachelor of medicine, Tbilisi State University, Georgia

I am Mariam Nikolaishvili, a sixth-year medical student. I decided to become a doctor when I was 5 years old, and I haven’t changed my mind since. Being a dermatologist and helping people with various skin conditions is my primary objective. I chose to participate in the Klarity internship because I have always loved to write and wanted to learn more about writing for the medical field.

Leave a Reply

Your email address will not be published. Required fields are marked * presents all health information in line with our terms and conditions. It is essential to understand that the medical information available on our platform is not intended to substitute the relationship between a patient and their physician or doctor, as well as any medical guidance they offer. Always consult with a healthcare professional before making any decisions based on the information found on our website.
Klarity is a citizen-centric health data management platform that enables citizens to securely access, control and share their own health data. Klarity Health Library aims to provide clear and evidence-based health and wellness related informative articles. 
Klarity / Managed Self Ltd
Alum House
5 Alum Chine Road
Westbourne Bournemouth BH4 8DT
VAT Number: 362 5758 74
Company Number: 10696687

Phone Number:

 +44 20 3239 9818