How Much Water To Lose Weight & It’s 9 Benefits

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Hi readers, and welcome back to BE HEALTHY BE FIT. When it comes to weight loss, we often tend to focus on the food we’re eating and ignore the other major part of our diet: the fluids that keep us hydrated. Water can be very essential when it comes to weight loss. Drinking water is probably the easiest, simplest, and most affordable step you can take to help you lose weight.

In today’s article, we will tell you how much water you should drink to lose weight. We will also talk about how water aids in weight loss. From increasing your metabolism, curbing appetite, burning fat, preventing water retention to removing body toxins, and more, read till the end to learn about all of them. 

You’ve probably heard the common eight eight-ounce glasses per day rule, but the reality is, the amount of water someone needs varies greatly depending on their age, gender, health, physical activity, the tendency to sweat, and even more. 

The majority of healthy people adequately meet their daily hydration needs by letting thirst be their guide. The average American adult drinks an average of nearly five cups of water on a given day. The general recommendation is approximately 91 ounces or about 11 cups of total water each day for women, and approximately 125 ounces or about 15 and a half cups for men. 

About 80 percent of the recommended fluid intake comes from drinking water and beverages, while the other 20 percent from water-rich foods. One approach to decide if you’re drinking enough water is to look in the pot after you pee. It’s best to go by the color of your urine. If it’s dark yellow, you aren’t drinking enough. Aim for light yellow.

Here is a quick formula to calculate how much water you need to effectively lose weight. This method takes into consideration your weight and level of physical activity. Enjoying this article so far? Well, keep reading because there’s a lot of more good stuff coming up.

quick formula to calculate how much water you need - how much water to lose weight

How Much Water To Lose Weight – STEP 1: Get Your Weight

It’s important to have an accurate number depicting weight in determining optimal water consumption. This is important since, as the pounds or kilograms increase, water intake will increase. 

If the numbers on the scale show a decimal, round down if it is a .4 or lower; round up if it is a .5 or higher. If using an analog scale, get the most accurate reading possible.

Example: 200.4 pounds equals 200 pounds. 200.5 is rounded to 201. Don’t have an analog weight machine? Well, don’t worry cause, we have linked the best analog weight machine for you guys!

For India

ActiveX (Australia) Ivy Plus, Digital Scale For BMI & Body Weight (with a smartphone app)

Hoffen HO-18 Digital Electronic LCD Personal Body Fitness Weighing Scale 

For Outside India

RENPHO Body Fat Scale Smart BMI Scale Digital Bathroom Wireless Weight Scale(with a smartphone app) – (Colors available)

Etekcity Digital Body Weight Scale with Step-On Technology – (Colors available)

How Much Water To Lose Weight – STEP 2: Divide Your Weight In Half

If this number includes a decimal, simply round up. The resulting number is your required water intake in ounces. Example: 201 pounds/ 2= 100.5, which is rounded to 101 ounces. one ounce is equal to 28ml.

How Much Water To Lose Weight – STEP 3: Determine Activity Level

The level to which you physically exert yourself has a direct correlation with your water intake. As you exercise or perform anything strenuous, your body will naturally expel water, which means this must be compensated. For every 30 minutes of exercise add 16 ounces.

How Much Water To Lose Weight – STEP 4: Calculate Your Water Intake

Simply add the numbers derived in steps 2 and 3, which is your weight halved and your water intake based on the activity level. Let us understand this by taking an example of what the resulting calculation should look like:

Weight: 201 pounds. 201 divided by 2 equals 101 ounces rounded. 30 minutes of exercise daily = 16 once. Finally, 101 ounces + 16 ounces (30 minutes of exercise) = 117 ounces or about 10 to 12 glasses of water. 

Here are a couple of helpful pointers to help achieve your water intake goals: 

  1. First, Drink two 8 ounce cups of water before every meal. This adds up to 48 ounces. 
  2. Second, When getting up in the morning and before going to bed, drink one 16 ounce glass to get another 32 ounces. 

If getting up in the middle of the night to use the bathroom is a concern, drink this additional serving in the morning instead. By simply following these two tips, you’ll get 80 ounces of your water intake. This should make it much simpler to reach your daily goal. 

Now that you know how much water your body needs to lose weight, let’s tell you how it helps in weight loss.

Benefits of Drinking An Adequate Amount of Water

#1. Drinking-Water Helps Reduce Your Overall Calorie Intake:

Because water contains no calories, filling your glass with flat or sparkling H2O instead of higher-calorie alternatives like juice, soda, or sugar-sweetened tea or coffee can reduce your overall liquid calorie intake. 

Choose water over the standard 20-ounce vending machine sugary soft drink, and you’ll drink 250 fewer calories. As long as you don’t make up for those calories by walking out of the coffee shop with a muffin and water instead of your regular flavored latte—the calorie savings can add up quickly. 

Although diet soda offers no calories, substituting diet beverages with water may be a portion that contributes to weight loss in certain groups of individuals. 

In a study, overweight and obese women who replaced diet beverages with water after their main meal showed greater weight reduction. The researchers noted that the extra weight loss in those who drank water could be attributed to consuming fewer calories and carbohydrates.

#2. Link Between Weight Loss and Hydration:

Several studies in both animals and humans suggest that weight loss, or maintaining weight loss after a diet, is improved with good hydration. 

The studies appear to have different ideas about the effects hydration might have. But if you’re trying to lose weight, keep weight off, and stop yo-yo-ing, it might be worth thinking about your hydration status. 

Are you keeping yourself topped up with water and other hydrating fluids to maximize your weight control efforts?

#3. Drinking More Water Gets You To Do More Exercise:

Burning excess calories through exercise is always going to be a key part of any good weight loss program. Dehydration causes fatigue and feelings of low energy, which can make it hard to get up and move. 

Multiple studies reported that dehydration was associated with reduced overall physical activity in certain subjects. Hydration might be affecting not just the get-up-and-go of big exercise routines, but of all the little bits of activity, you do throughout the day, which can add up to a significant amount over time.

#4. Increases Your Metabolism:

Drinking an adequate amount of water can boost the number of calories that your body burns just doing what you’re already doing. 

According to a study, within 10 minutes of drinking about 2.25 cups of water, your metabolism is boosted by 30 percent. The effect lasts for about 30 to 40 minutes. That’s because whenever you eat, your body burns some calories to process the food or fluid.

Water is a negative-calorie food. Your body uses up more calories to transfer the hydration to the cells throughout your body than it takes in once you drink the water.

You’d have to drink a dangerous amount of water to lose weight via this method alone, but it can help speed up your metabolism if you’re already taking other measures to lose weight.

#5. Curbs Your Appetite:

Water is a significant appetite suppressant. Have you ever tried chugging a glass of water when you’re hungry? It makes your stomach feel full. You simply don’t have the room to cram in a lot of food after that. Studies support this notion. 

A study showed that a group of dieters who drank water before meals lost 44 percent more weight than the participants who didn’t start their meals with the beverage. 

Although the researchers aren’t exactly sure why participants’ appetites were suppressed, they believe it has to do with water’s filling effect.

#6. Removes Toxins From Your Body:

Drinking water facilitates the production of urine, which is largely made up of water, and the movement of feces, since water keeps stools soft. 

In other words, the more hydrated you are, the easier it is for your system to move things. Along with this, you are less likely you are to suffer from constipation and bloating. 

In addition, adequate hydration promotes kidney function, flushes harmful bacteria from the urinary tract, and prevents kidney stones, which can occur with more concentrated urine.

#7. It Burns Fat:

Upping your water intake may increase lipolysis, the process by which the body burns fat for energy, according to a study on animals. Although scientists are not certain of the mechanism.

Mild dehydration decreases lipolysis, which may be due to hormonal changes. Another theory posed in the animal studies was that water expands cell volume, which could play a role in fat metabolism.

#8. Improves Motivation and Reduces Stress:

When you’re dehydrated, you may experience symptoms such as fatigue, dizziness, and confusion. And who makes healthy decisions under those conditions? 

A review also found that dehydration also may be linked to sleepiness and reduced alertness. And another study found that dehydration increases your body’s production of cortisol, the stress hormone.

#9. It Prevents Water Retention:

Dehydration can cause you to look fat and bloated rather than thin and tight. When you drink less water, your body retains existing water for reuse. This is what experts call water weight. This is why one of the best ways to lose water weight is by drinking lots of water.

Now you how much water you should drink to lose weight. Do you drink enough water every day? Were you drinking enough water? How much water do you think you drink daily? Let us know in the comments section below! That’s it for this article. Thank you for reading!

Aman Pawar
Aman Pawar
Aman Pawar is a Certified Diet, Fitness and Nutrition Expert. For more info visit About Us page.


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