From Thirst to Thin: The Power of Water in Your Weight Loss Journey

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Ensuring proper hydration is crucial for various aspects linked to weight loss, such as digestion and muscle performance. For optimal hydration, women typically require approximately 9 cups of water daily, while men need around 13 cups. Adequate water intake has been associated with potential weight loss benefits.

While researchers continue to investigate the precise mechanisms behind the weight loss benefits of increased water consumption, numerous studies suggest a positive relationship between drinking more water and losing pounds.

This article emphasizes the role of water in aiding weight loss, outlines recommended intake levels, and addresses additional factors to combine into your weight loss strategy.

1. Water naturally helps to control appetite:

When you feel hungry, your first thought might be to grab something to eat. But eating might not be what you need. Melina Jampolis, a doctor who specializes in nutrition, explains that sometimes when you feel hungry, your body is just thirsty because it needs more water. By drinking water, you might feel less hungry because your body is craving water, not food.

Drinking water can also help you feel full because it moves through your body quickly, making your stomach feel fuller. This sends signals to your brain that you’ve eaten enough. Elizabeth Huggins, a nutritionist, says that although this feeling might not last long, drinking water before meals could help you eat less. Studies support this idea: In a small study done in 2016, people who drank two glasses of water before a meal ate 22% less than those who didn’t drink water before eating.

2. Water Help Burn Calories:

Because water has no calories, choosing to drink water instead of higher calorie options like juice, soda, or sweetened tea or coffee can lower your overall calorie intake from drinks. For example, if you pick water over a typical 20-ounce soft drink from a vending machine, you’ll consume 250 fewer calories, according to Huggins.

In a 2015 study published in The American Journal of Clinical Nutrition, overweight and obese women who swapped diet beverages for water after meals experienced greater weight loss during a weight-loss program. The researchers suggested that the extra weight loss in the water-drinking group could be due to consuming fewer calories and carbohydrates, but more research is necessary. However, since many diet drinks still hydrate and lower calorie intake when used as substitutes for sugary beverages, they might assist some individuals in losing weight.

3. Water Removes Toxins from Body:

Drinking water helps your body produce urine and remove toxins from the body, which mainly consists of water, and aids in the movement of feces by keeping stools soft. Essentially, the better hydrated you are, the smoother the process of digestion and the less chance of experiencing constipation and bloating.

Moreover, staying properly hydrated supports kidney function, eliminates harmful bacteria from the urinary tract, and reduces the risk of kidney stones, which can form when urine is more concentrated, as explained by Huggins.

4. Water Burns Fat:

Increasing your water consumption might boost lipolysis, the process where the body breaks down fat for energy, as suggested by a mini-review of animal studies published in Frontiers in Nutrition in 2016.

Melina Jampolis, who was not involved in the review, explains that mild dehydration could potentially decrease lipolysis due to hormonal changes, though the exact mechanism is unclear. Another theory proposed in the animal studies suggests that water-expanding cell volume might influence fat metabolism. However, this theory has yet to be proven in human subjects.

5. Drink Water When Exercise:

Water is vital for the body during physical activity: It dissolves electrolytes—essential minerals like sodium, potassium, and magnesium—and distributes them throughout the body. These minerals carry electrical energy that triggers muscle contractions necessary for movement, explains Jampolis. An imbalance in electrolytes can cause muscle cramps, but insufficient water intake can lead to other problems too.

“When muscle cells lack hydration, they break down protein (muscle) faster and build muscle more slowly, making your workouts less effective,” she notes.

Furthermore, the body loses fluids more rapidly during exercise as it generates heat, which is then transferred to the skin’s surface. Perspiration and subsequent evaporation help regulate temperature by cooling the body down.

Staying adequately hydrated also helps maintain the volume of your blood, enabling optimal expansion of blood vessels on the skin’s surface to release heat, adds Jampolis.

How Much Water to Drink in a Day?

You might be familiar with the popular “eight 8-ounce glasses per day” guideline, but the truth is, the necessary water intake differs significantly based on factors like age, gender, health status, level of physical activity, propensity to sweat, and other individual characteristics.

The following table shows the adequate amount that males and females should intake:

Gender Fluid Intake (from Food and Beverages) Fluid Intake (from Beverages Alone)
Female Approximately 11.5 cups per day Approximately 9 cups per day
Male Approximately 15.5 cups per day Approximately 13 cups per day

These suggestions might fluctuate depending on variables such as age, weight, activity level, climate, and overall health condition. It is crucial to tailor fluid intake based on individual requirements and maintain proper hydration levels throughout the entirety of the day. Adjusting the amount of fluids consumed according to specific needs helps to ensure optimal bodily function and overall well-being. Therefore, it is essential to remain mindful of personal hydration requirements and make necessary adjustments as necessary to support overall health and vitality.


Drinking ample water and other hydrating drinks can aid in weight loss through several avenues. It can promote a sense of fullness, decreasing appetite and cravings, leading to reduced calorie intake from fluids. Additionally, proper hydration supports the body’s effective elimination of waste, contributing to overall weight loss efforts.

In case you are suffering from severe fats in your body, medical weight loss clinics could better help you reduce weight. With REAL Weight Loss and Wellness Center, you can expect evidence-based strategies, cutting-edge technology, and compassionate support every step of the way.

Say bye-bye to diets that come and go, losing weight quickly, and fixes that don’t stick. Instead, choose a way to stay healthy that lasts long. Eat balanced meals, exercise often, and be mindful of how you live. When you focus on habits that stay, you’ll feel healthier for longer and enjoy life more.

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