Women should consume about 91 oz. (2.7 liters) of water a day and men should consume about 125 oz. (3.7 liters), from beverages as well as food. Daily water intake is affected by activity level, weight, age, and environmental factors.[1]
7 ways that drinking more water can help you lose weight
1. Drinking water can help boost your energy
Keeping hydrated can have a significant impact on a person’s energy. Even mild dehydration can compromise our energy levels. Having more daily energy will help motivate you to exercise and also reduce the need to consume unnecessary calories.
What to do: The 8 glasses of water a day “expert advice” has been debunked.[2] Rather drink water every couple of hours to stay adequately hydrated throughout the day.
2. Drinking water before a meal can help to reduce appetite
Several studies have shown that drinking water before eating a meal can help to reduce appetite in middle age and older individuals.[3][4][5] One of the studies revealed that drinking water before each meal over a 12-week period increased the loss of body weight by 4.4 lbs (2 kg). Another study showed a 44% greater weight loss in individuals who drank water prior to each meal in comparison to those who didn’t drink water.
What to do: Get into the habit of drinking at least 1 glass of water half an hour before every meal. Do not drink water too close to a meal as this can dilute stomach acid.
3. Drinking water helps build muscle
Dehydration can decrease muscle strength and slow down muscular response. It’s essential to stay hydrated in order to build muscle. Adequate amounts of water in the muscle cells allow the muscles to grow after exercise. The more muscle you have, the more calories you burn!
What to do: Drink water before and after exercise to prevent dehydration. You are already dehydrated by the time you are thirsty. Instead of waiting for thirstiness, drink water at regular intervals.
4. Water helps to boost metabolism and burn calories
Drinking water is one of the easiest ways to help boost your metabolism. Several studies have shown that drinking more water can help burn calories.[6]
The amount of energy expended while at rest is increased by 24–30% within 10 minutes of drinking 500ml (17 oz) of water and this effect can last for up to 60 minutes.[7][8]
Overweight women who increased water intake to over 1 liter (34 oz) per day for 12-months, without any changes to diet or physical activity, lost an extra 2 kg (4.4 lbs) of weight.[9]
Other studies have produced similar results.[10] [11]
What to do: If you find water too boring, try flavor it with lemon juice, crushed mint, or 10% pure fruit juice.
5. Water helps to protect your joints
Dehydration can compromise the availability of synovial fluid.
Synovial fluid is found in the joints, and helps to protect the joints by reducing friction. This reduces the risk of injury and subsequent physical activity downtime.
What to do: Eat more food that contains a high percentage of water to increase your water intake. Strawberries and watermelon contain about 92% water. Grapefruit contains 91%, cantaloupe 90% and peaches 88%. Lettuce and cucumber contains 96% water. Celery and radish contains 95%.
6. Drinking more water helps to reduce calorie intake
Calorie intake and long term weight gain can be significantly reduced just be replacing sugary beverages with water.[12]
Research has shown that individuals who drink mostly water generally have a lower calorie intake.[13]
What to do: Gradually cut out all sugary beverages, including fruit juices, by replacing them with water or heavily diluted fruit juice.
7. Drinking water helps to boost liver function
The liver metabolizes fat and assists in the removal of waste, and staying well hydrated supports these liver functions. If the liver does not metabolize fat efficiently, your body will start to store the fat.
What to do: Drink a glass of water first thing after waking up to help activate the liver.
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