How much water should I drink to lose weight? It is a significant question for many people. Because weight loss requires a consistent commitment to many lifestyle choices: Eat healthy, exercise, get 6-8 hours of sleep a night, and drink plenty of fluids.
Not only will choosing water over calorie drinks and sugar save you calories, but water is essential for sharp brain function, keeping your organs functioning, and exercising for recovery – to name a few important reasons. And if you have access to dehydration water, it can help boost your metabolism and detoxify.
But just hearing that you need to drink a lot of water can be confusing. For some people, it may be the usual eight-ounce glasses, but for others, it may require much more (or maybe less). We contacted dietitian Jim White, RD, ACSM, and owner of Jim White Fitness and Nutrition Studios, to find out how much water you should be drinking to lose weight.
For the average person
Although everyone has different needs, White says adherence to the recommended eight-ounce glass (64 ounces) should be sufficient and can help increase weight loss for the average person or someone just looking to lose a few pounds.
It doesn’t sound like a huge number, but the challenge for most people is to drink enough water in the first place. According to a CDC study, 43% of adults drank less than four cups of water a day, and 7% reported not drinking glasses – yikes!
Generally, you should let your thirst be your guide. If you are dry after applying 64 ounces a day, be sure to prepare your food properly. But if you feel left out, make sure you don’t overreact; drinking too much water can lead to hyponatremia, also known as water intoxication when sodium levels in the body are excessively purified and can lead to brain tumors, seizures, and seizures. There is a reason why this dangerous habit is one of the ways you drink water improperly.
If you work a lot
If you are a great bodybuilder or endurance runner, you will need more water than the usual 64 ounces. After a concussion, you may be depriving your body of proper hydration.
“The American College of Sports Medicine recommends drinking 16 ounces of extra water before exercise, and 4-8 ounces during exercise, and another 16 ounces after exercise,” explains White. “You can weigh yourself again before exercising and see how many pounds you lose. Drink 16 ounces after each lost pound.”
If you are overweight
For people who are overweight or obese, their water needs are different. White says they will need to drink plenty of water to stay hydrated and help with weight loss. The simplest form of this is to drink half your body weight in ounces of water. So if you weigh 180 pounds, you should aim for 90 ounces of water a day.
A study published in the Annals of Family Medicine found that people with high BMIs were the ones who did not have low hydration. Studies have shown that water is not a vital nutrient and can play a significant role in weight loss such as diet and exercise. Researchers at Virginia Tech found that obese people who drank 16 ounces of water half an hour before their meal lost three pounds more than those who did not drink, and 9 pounds at the end of 12 weeks.
Switching to calorie and sugar drinks such as soda, fruit juice, and sugary sugary tea can also help increase weight loss, White said.
While everyone has their own hydration needs, shooting 64 ounces is a good place to start. Let your thirst be your guide; if you are dry after 8 glasses, feel free to drink a lot (just don’t overdo it).
Another indication of whether you have enough water is the color of your color: A yellow or almost clear color means you have the right amount of water. Anything darker than light yellow, and you need to drink more H2O.
“Remember the symptoms of dehydration: Dryness, dry mouth, headache, and in severe cases dizziness and weakness,” White explained. “2% dehydration can harm sports performance.”
Other things can affect how much water you should drink: Excessive sweating, being out in the heat, taking certain medications, or drinking alcohol. White recommends drinking one 8 ounces [8 ounces] of all alcoholic beverages and getting plenty of energy foods such as watermelons, cucumbers, and legumes.
No matter, the weight loss program should include 64 ounces of water – more if you have a lot of weight loss or your program involves a lot of exercise. So grab an unused water bottle, BPA, continue to fill it, and drink your way slowly.
Can you lose belly fat by drinking water?
Drinking enough water is essential for burning off fat from food and drink, as well as stored fat. A mini-review from 2016 found that increased water intake led to increased lipolysis and a loss of fat in animal studies.
Does drinking 3 Litres of water help lose weight?
Increasing your water intake may provide many health benefits, especially for weight loss and skin health. While drinking 3 liters (100 ounces) daily may help you meet your needs, it isn't necessary for everyone. In fact, drinking too much water can be dangerous.