Drinking Water and Weight Loss
by Nancy Hearn, CNC

drinking water to lose weight

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There is a close connection between drinking water and weight loss. I know it may be hard for some to believe, but clinical studies have proven there is a link.

In fact, I consider proper hydration to be the single most important factor in losing weight and improving one’s overall health.

I have worked with a number of weight-loss clients over the years who have struggled with drinking enough water each day.

I found that many of those clients were also the ones who experienced the greatest challenge in losing weight.

A few of the most important reasons that drinking water and weight loss are closely linked is because drinking enough water to stay fully hydrated can:

  1. Suppress appetite naturally
  2. Speed metabolism and
  3. Increase calorie burning.

Read more on why water helps to lose weight.

How Much Water to Drink for Weight Loss

How much water you drink depends on how much you weigh, how much you exercise, and whether you live in a hot or cold climate. When the temperature is hot or you sweat more during exercise, drink more water.

In general, I recommend getting about one half ounce of filtered drinking water per pound of body weight daily. For example, if you weigh 180 pounds, you would want to drink 90 ounces (or about three quarts).

Since our body can only utilize about 12 to 16 ounces of water at a time, there’s not much point in trying to drink more than that.

Depending on your level of activity, wait at least 30 minutes before drinking more. You can read more about drinking enough water daily to support weight loss.

Drinking Water and Weight Loss Tips

  1. Drinking before, during and after meals. To optimize nutrient absorption from food, drink 16 ounces of water 30 to 60 minutes before each meal. Avoid drinking any beverages (especially ice cold drinks) during meals. Cold drinks and sugary drinks will inhibit digestion. If anything, it is best to sip filtered water or warm herbal tea during meals. Wait at least 30 minutes after a meal to start drinking water again. Drink your remaining daily quota in between meals.
  2. Measure your water intake. Even if you think you are drinking “a lot of water,” measure your daily intake for a while. You might be surprised how much water you are actually drinking. The only way I am able to keep track of my water intake is to use a quart jar. My daily quota is two quarts, so it has been much easier for me to keep track of two quarts of water (rather than eight 8-ounce glasses, for example). As soon as you become fully hydrated and have established a daily water drinking habit, you will not need to measure your daily intake. However, it’s always a good idea to check it once in a while, especially if you notice any dehydration symptoms.
  3. Try cold water between meals. Some studies indicate water that is lower than body temperature will help with weight loss. According to the researchers, water that is cooled to about 70° F increases the rate at which calories are burned. The reason for this is simple: the body has to use considerable amounts of energy to warm the cold water up to body temperature. I don’t recommend icy cold water, especially during meals, because it can inhibit the digestive process.

Juicing, Cleansing, and Cautions

Of course, the link between drinking water and weight loss is only one aspect of any good weight management program. 

Another great way to increase your hydration and lose weight is by juicing. Juicing allows your body to utilize more nutrients from foods while minimizing calories.

Water also has cleansing effects on the body. It can help flush wastes and toxins from the digestive tract.

You can enhance these benefits by using natural cleansing products two to four times a year.

I have used many different cleansing products over the years, and these are the gentlest and most effective.

People with kidney conditions or other health issues where fluid intake must be limited should follow doctor's recommendations when dieting and/or before changing eating and drinking habits.

Further reading . . .

Ten Important Reasons Why Water Helps to Lose Weight

Drinking Water to Lose Weight: Clinical Studies Validate the Benefits

Fat Loss by Drinking Water

Lose Weight by Drinking Water: Is It Wishful Thinking?

Losing Weight with Lemon Water

6 Tips for Weight Loss - Normalize Blood Sugar and Raise Metabolism

How to Avoid Holiday Weight Gain - Top 10 Tips

Healthy Weight Nutrition - 5 Key Areas of Focus

Endocrine Disrupting Chemicals and Obesity - 5 Ways to Reduce Exposure

ACV for Weight Loss - Apple Cider Vinegar Benefits

How to Lose Weight Fast - 4 Key Steps

Return from Drinking Water and Weight Loss to Water Benefits Health

Whole House Water Filter 320 x 50

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Visitor Comments

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"Thank you for the information, Nancy. I appreciate it. Your article and findings are very helpful,  referring to dehydration." -  Carolyn

"Lemon water is one drink both my wife and I can't drink. It upsets our stomachs. We are in our sixties and in very good healthwell, better health now that we drink about 2 liters plus of water each day. It has made so much difference to our digestive systems and recovery every day. Thank you for your website and effort." - Rod