Does water make you lose weight?

by Alex Chris on May 9, 2012 · 18 comments

lose weight by drinking water

The short answer is YES, drinking the recommended amount of water per day can help you lose weight. Although the role of water is well known to me and the majority of people, I was surprised to see in the comments and discussions on our Facebook fan page that some people still wonder if water can help you lose weight. This gave me the idea to expand more on the benefits of water for health and weight loss and help everyone appreciate the importance of drinking 6-8 glasses of water on a daily basis.

8 Ways water promotes weight loss

#1 Fullness and appetite control

Drinking a glass of water before your meal is good for controlling your appetite while drinking water with your meal will give you the feeling of fullness faster. Although water won’t stay very long in the stomach, if you drink water regularly you will be able to sustain the feeling of fullness for longer periods.

#2 Can minimize cravings for snacks

How many times you have this feeling of wanting to eat something but don’t know what? It’s those times that you stand in front of the fridge or opening the kitchen cupboards looking for that something and at the end you end up eating a snack loaded with unnecessary calories and sugars. A well-known secret shared by many dieticians is to drink a glass of water and wait for 10 minutes. In the majority of the cases water will do the trick and you will save many calories and guilt. If after the 10 minutes you are still in need for a sweet or snack then go for healthier alternatives (some are even less than 100 calories).

#3 More energy, more activity, faster weight loss

Water does not give you energy like food or other drinks but it helps in many other ways. Keeping your body hydrated is proven to act against headaches while improving focus and memory. How does this relate with weight loss? You have more chances of finding the energy and courage to work out or follow your diet than when you are tired, unfocused or with a headache.

#4 Zero calories!

You can drink as many glasses of water you want per day without worrying about calories. Water has 0 calories and is the most natural drink you can have. In addition by drinking water you are essentially reducing the consumption of other drinks, some of them carrying a considerable amount of calories and sugars. Of course there are healthy weight loss drinks to consume but none of them is essential to the body like water.

#5 It’s a source of motivation!

Believe or not water can be a source of motivation that can help you achieve your weight loss goals. Every time you drink a glass of water you will be reminded of your goals and the feeling that you are actually working towards your goals is a great motivating factor.

#6 Aids digestion

Water aids digestion and promotes the normal functioning of many body organs including the liver. Lack of regular intake of water will slow digestion, decrease fat metabolism and give you the feeling that you are bloated and tired.

Hint: The body needs 1 liter of water for digestion purposes for every 1000 calories you consume.

#7 Reduces water weight (water retention)

Water retention occurs when the body retains excess fluids in the tissues in an amount above standard. In the fitness industry this is referred to as water weight and one of the ways to lose water weight is to drink the recommended amount of water per day.

#8 Detoxing, muscle tone and healthy skin

Regular consumption of water will wash out unnecessary toxins from the body helping organs function better, toning the muscles and moisturizing the skin.

Daily needs for water (for men and women)

The recommended intake of water per day is:

3.7 liters for men

2.7 liters for women

*People who exercise regularly or perform intense physical activities may need more water per day.

10 Tips for drinking more water per day

  1. Start your day with a glass of fresh cold water (iced water stimulates metabolism increasing the number of calories you burn)
  2. Drink a glass of water before your meals (15 minutes)
  3. Prefer water with your meals rather than any other beverage.
  4. Carry a small bottle of water with you at work and while exercising.
  5. Drink water every time you get a craving
  6. Set a reminder – if you tend to forgot about drinking water, use your phone or calendar and set daily reminders.
  7. Track your daily intake – some people find it easier to drink the recommended amount of water per day when they track the number of glasses consumed.
  8. Add lemon or lime – Lemons or limes can add a bit of taste to the water. If you are tired of drinking plain water all the time try it with lemons or limes.
  9. Keep it fresh – Make sure that you have water bottles in your fridge all the time.
  10. Find no excuses – drinking water is necessary for a healthy body and can also aid weight loss. Many people find excuses for not drinking water but believe me once you do it for 2-3 days it will become a habit.

Hint: Before reading one of our other articles on diet and nutrition go and drink a glass of water!

Alex Chris
About the author

Alex is editor-in-chief of Calorie Secrets. You can connect with him on Facebook, Twitter and Google+. You can also contact Alex for any comments or suggestions about the web site.

{ 18 comments… read them below or add one }

Jodie Connelly May 9, 2012 at 10:19 pm

I hate drinking water it is so bland, but I have been forcing myself to drink it for over a week now and you are right, it becomes a habit and you soon find youself going for water before anything else. Thanks for all the good info reminding me why I need to keep the intake up to help my body fuctikn better & drop some kilos. Still not sure I could do the glass of iced water before a morning jog though! Thanks.

Carrol May 23, 2012 at 11:14 am

A simple way to calculate how much water you need per day is to divide your weight by 2. The result is the number of ounces you need per day!

Thanks for the great posts.

Alex Chris May 25, 2012 at 6:40 am

Carrol Hi,
There are many ways to calculate the amount of water your body needs per day. Factors like physical activity, weather conditions and diseases play a role but it is my opinion that many people don’t even bother to go in that much detail. Several polls I made during the last 5 years showed that the majority do not even drink more than 3 glasses of water per day! Thank you anyway for your tip!

Nieves January 17, 2013 at 10:22 pm

I hated drinking water but i started something called body wraps which required me to drink water to obtain the results i wanted and after the 1st two days this is all I want to drink and I have a desk job i drink 8 to 10 glasses a day from the time i wake up at 7am till 10 pm at night… I will start cardio 30 mins a day on treadmill and hopefully i will see some results..

patricia March 6, 2013 at 12:23 pm

i used to hate drinking water but now its all that i drink. these are some good tips that you are giving THANKS!

sebastian March 22, 2013 at 8:46 pm

i started drinking water all day long at first is kind of bad than u get used to it after i brush my teeth than i feel drinking water. at first i started driinking soda alot than i notice the gas and sugar made me gain weight thats y drink water is the best

Cristie April 9, 2013 at 12:25 am

I know what you mean! I tried doing this before and now I love the stuff!

Sabrina May 18, 2013 at 2:29 am

I Love water and have no problem drinking it. My problem is that iam retaining water. NOW what ?? Help

Alex May 19, 2013 at 8:11 am

Sabrina Hi

Now, you have to lose that water: ! . Hope this is what you wanted


Katherine Hunter June 24, 2013 at 5:27 pm

I saw a nutritionist for constipation (had already been to a Dr) and among many suggestions I went from 8 glasses a day to 15 and now I have been problem free. The more I drink the more I want and I lost 10 pounds! !

Kelly June 29, 2013 at 1:55 pm

I know! At first all I every really drank was soda and juices, but once I started drinking more water than soda, I saw how easy it was to replace soda with water! Now honestly I find soda to be kind of, nasty tasting and I don’t crave it anymore

Lakesha hedger September 8, 2013 at 2:57 pm

Hey I absolutely hate water can’t stand thus but reading all these inspirational comment it’s my first day and I have had nothing but water

Kershyboo October 1, 2013 at 11:09 pm

I started drinking lots of water everyday and now my tummy is not so big and bloated anymore. Also, I lost 7 lbs in two weeks just by drinking water. It makes me eat WAY less!!! I’m so happy I started this.

Ashley February 5, 2014 at 4:47 am

I am a mom of 4 boys, I’m addicted to soda, but um giving it up and going to water, I weigh 176 right now, which is not bad I guess for having 4 kids ages 8..6..4..2 all c sections, but I want to loose weight, so I can’t wait to start the water & exercising 🙂 hope I see a difference fast!!!

Lebogang Makhams April 23, 2014 at 1:00 pm

Hi,i like drinking water everyday but the more i drink water my tummy becomes big and bloated for a while and i dnt feel comfortable,or am i over drinking drinking water?plz help

vuyinhl April 28, 2014 at 9:15 pm

Hi guys, over the past few years I have been trying so hard to loose belly fat but with no luck. one thing i can guarantee is the yes icy water first thing in the morning does help with weight loss but i find myself back sliding coz of the flu. As hard as is to drink the required amount of water it really does get better with time. try it out 🙂

Barbara Taylor April 29, 2014 at 6:32 am

I start my day with a full glass of water, then I turn on my Keruig!

Lindz March 3, 2016 at 3:35 pm

Since I started drinking water about a week now lost 5 lbs, so happy will continue drinking it, drink like 4 liter a day which I enjoy it

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