Water and weight loss: We all know water is essential; it keeps your body running, your energy up, and your skin happy. But if you’re trying to lose weight, the real questions are: does drinking more water actually help, and how much do you really need?
Can drinking water help you lose weight?
While water can support weight loss, it’s not a magic drink. It won’t melt fat overnight, but it helps in practical ways. Drinking a glass of water before meals can increase fullness, so you naturally eat a bit less. We often mistake thirst for hunger, so staying hydrated can curb unnecessary snacking. Good hydration also keeps digestion moving smoothly, and it boosts energy and exercise performance, both key for consistent workouts.
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How much water should you drink daily?
While the “8-glasses-a-day” recommendation is a good place to start, there are individual differences in hydration requirements. Your needs depend on your body weight, activity, climate, diet, and overall health.
A simple rule of thumb is to consume 30–35 mL of water for every kilogram of body weight. For someone weighing 70 kg, this translates to roughly 2.1–2.5 litres of water per day. If you are active or in hot and humid conditions, you should add approximately 1 litre of water to compensate for sweat loss.
When should you drink water for weight loss?
Your timing matters. Overnight, your body dehydrates, so start the day with 1–2 glasses of water to rehydrate and stimulate digestion. About 20–30 minutes before meals, drink a glass; it can boost fullness and help you naturally eat a little less.
Sipping during meals is fine, but avoid chugging large amounts; it can feel uncomfortable and may bloat you. For workouts, have a glass before and after, and sip during if you sweat. Drink electrolytes if you sweat too much.
Sometimes when you think you are hungry, you’re actually thirsty. When “hunger” hits, drink a glass of water and wait 10–15 minutes. If you’re still hungry, eat. If not, you just needed fluids.
Can you drink too much water?
Overhydration is possible but rare. It usually happens when someone drinks excessive water in a short time, diluting blood sodium. Most people don’t need to worry if they’re sipping steadily through the day.
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For weight loss, a practical target is ~2.5–3 litres daily, adjusted for your size, activity, and climate. Spread your water intake throughout the day, drink a glass 20–30 minutes before meals, and maintain consistency. Water won’t burn fat by itself, but it can reduce hunger, support digestion, and improve workout performance, making the process easier.
If you have renal, cardiovascular, or endocrine conditions, get personalised hydration advice from your doctor.
