Does Drinking Water Help You Lose Weight?

When trying to lose weight, you may already know that eating fewer calorie-dense foods and bumping up your veggie intake can help you achieve your goals. But even with these changes, some people might still find it challenging.

Among the more well-known ways to support weight-loss goals—like exercising more and eating less fried food—there is one step that may play a profound role and that many people may be missing. Believe it or not, the simple act of drinking water is one thing that can actually help with weight loss. Keep reading to learn why staying hydrated is so important.

Why Drinking Water May Help With Weight Loss 

Water is a zero-calorie drink that can quench thirst and be enjoyed at any time of the day. But this hydrating beverage isn’t just great for keeping your fluid status in check. Believe it or not, the simple act of sipping on H2O may actually help with supporting weight-loss goals, especially when it is enjoyed along with a healthy diet and a lifestyle that includes physical activity, quality sleep and stress management.

While the obvious reason that water can support weight loss is that it contains zero calories, that isn’t its only selling point. While drinking water isn’t a magical miracle cure, here are some ways it may help some people on their weight-loss journey.

It May Help Increase Your Metabolism 

Even when you’re sitting or resting, your body burns calories to support processes like breathing and digestion. And some data shows that drinking water can increase the metabolic rate, meaning that it can stimulate more calorie burning at rest. This may, in turn, increase your daily energy expenditure and potentially result in weight loss.

While one older study found that drinking water resulted in slightly elevated resting energy expenditure, more research is needed to confirm the effect of water consumption on metabolism.

It May Help Your Body Break Down Fat 

Water is an essential component of the body’s natural process of breaking down fat. Stored fat is broken down by the body into glycerol and free fatty acids for the body to use as fuel. Without adequate water, the body may not be as efficient when breaking down this energy source, thus making it harder to achieve the fat-loss goals you may have.

It May Help You Eat More Mindfully

The next time you go to reach for a snack, stop and think about the last time you had a drink of water. Feeling thirsty may trigger a desire to eat (regardless of whether you’re truly hungry), making proper hydration helpful for connecting with hunger and fullness cues. 

Additionally, one study found that drinking 5 or more servings of water daily was linked to lower calorie intake and greater reductions in weight and waist circumference after 1- and 2-year follow-ups.

It May Help You Consume Fewer Sweetened Drinks 

For people who are habitual soda drinkers or consume other sugar-sweetened beverages, the simple swap of choosing water instead of can help reduce your calorie intake—which may lead to weight loss in the long run.

Even swapping diet soda with water may offer some benefits. Research suggests that replacing diet beverages with water is linked to weight loss and may help improve insulin resistance.

How Much Water Should You Drink? 

Knowing how much water to drink is just as important as knowing why you should be drinking water in the first place for weight-management goals. 

Hydration needs depend on many factors, including age, activity level, health status, weather, altitude and more. That said, the Institute of Medicine has offered general guidelines for healthy adults. These include:

• About 15.5 cups (3.7 liters) of fluids a day for men
• About 11.5 cups (2.7 liters) of fluids a day for women

These recommendations include fluids from water, other beverages and food. Even though these guidelines have not been updated since 2004, they remain the standard that many healthcare professionals recommend. One liter of water is equivalent to 4 cups.

The Bottom Line 

Water is a zero-calorie and budget-friendly beverage that can quench thirst and support a slew of the body’s natural functions. It may also help you on your journey for weight loss.

If you aren’t a huge fan of plain old water, drinking infused water can offer the same hydrating benefits with a little more flavor added to the mix. Try our Lemon, Cucumber, & Mint Infused Water for a flavorful beverage with zero added sugar or calories. Or consider making a fresh mint tea!  

No matter how you choose to get your water fill, know that drinking this beverage may help you achieve your weight-loss goals in a healthy and sustainable way. So grab a glass and get your hydration on. Your body will thank you for it!