For a long period of time, it was assumed that drinking more water would help you lose weight. According to research, 30–59% of US adults who are trying to lose weight maximize their water intake. And several studies suggest that drinking plenty of water can help with weight loss and general upkeep.

But how much water should you drink a day to maintain your overall liquid consumption and stimulate metabolism? There are several advantages or leading effects that water can have on our bodies, allowing us to work more efficiently and adapt to different tasks. One of these is the benefit it offers in dropping some pounds, burning more calories, and avoiding obesity.

How Does Drinking Water Help You Lose Weight and Burn More Calories?

A recent study has found that drinking water helps in increasing the number of calories you burn, also known as resting energy expenditure. Resting energy expenditure in adults has been shown to significantly increase by 24–30% in only 10 minutes of drinking water. Studies show that this usually takes at least 60 minutes.

Supporting these findings, one study indicated that drinking cold water increased resting energy expenditure by 25% in overweight and obese children.

The effects of drinking more water to over 1 liter (34 oz) per day on overweight women were investigated in a study. Researchers reported that doing so resulted in an additional 2 kg (4.4 lbs) of weight loss over a 12-month period. These findings are particularly impressive given that these women made no lifestyle changes other than drinking more water.

Furthermore, these studies show that drinking 0.5 liters (17 oz) of water burns an additional 23 calories or more for at least an hour, which can result in minor weight loss. This amounts to approximately 17,000 calories per year or more than 2 kg (4.4 lbs) of fat.

Many other studies kept track of overweight participants who did drink 1–1.5 liters (34–50 oz) of water every day for a few weeks. They discovered a significant reduction in weight, waist size, body mass index, and body fat levels.

When the water is cold, these outcomes could be even more fascinating. Once you drink cold water, your body expends additional calories to warm it up to your body temperature.

Reduce Appetite by Drinking More Water Before Meals

Some people actually believe that drinking water before eating suppresses their desire to eat. One study showed that there appears to be some truth to this, but mostly among middle-aged and older adults only. Drinking water before each meal has been shown in studies to increase weight reduction by 2 kg (4.4 lbs) over a 12-week period in older adults.

One study indicates that middle-aged overweight and obese participants who drank water before every meal managed to lose 44% more weight than those who did not. Also, another study noted that drinking water before breakfast decreased the number of calories consumed throughout the meal by 13%.

Although this could be really quite effective for people in their forties and fifties, research findings on younger people have not revealed the same impressive reduction in calorie consumption.

Drinking water before meals and how much water you should drink in a day have been shown to reduce appetite, especially in middle-aged and older people, and lower calorie intake, resulting in weight loss.

How Much Water is Too Much in a Day to Lower Calorie Intake and Reduce the Risk of Weight Gain

Because water is calorie-free by nature, it is normally associated with lower calorie intake. This is primarily due to the fact that you drink water rather than other beverages, which are frequently high in calories and sugar, according to studies.

People who always drink water have a lower calorie intake by up to 9% (or 200 calories) on average, based on observational studies.

Drinking water could also help in the prevention of long-term weight gain. According to one study, the average person normally acquires about 1.45 kg (3.2 lbs) every 4 years. This amount may be reduced by drinking an additional cup of water. Extending your daily water intake by 1 cup could help you lose weight up to 0.13 kg (0.23 lbs). Simply replacing water for other drinks or substituting 1 cup of sugar-sweetened beverage with 1 cup of water could very well decrease 4-year weight gain by 0.5 kg (1.1 lbs).

According to research, it is particularly essential to encourage people, especially children, to drink more water because it can help them avoid becoming obese or overweight. A recent, school-based study focused on minimizing childhood obesity by trying to encourage children to drink water. They implemented drinking fountains in 17 schools and lectured 2nd and 3rd school children about water intake.

As stated in another study, in educational establishments where drinking more water was promoted and encouraged, the risk of obesity was lowered by 31% after another school year. Thus, drinking plenty of water might indeed result in lower calorie intake and a lower risk of long-term obesity and weight gain, particularly in children.

How Much Water Should You Drink a Day to Lose Weight?

Several health professionals and authorities recommend 8-oz glasses of water (approximately 2 liters) each day. This amount, on the other hand, is completely arbitrary. Water requirements, just like many other things, are entirely dependent on every person. People who exercise frequently or sweat a lot, for instance, may require more water than those who are not really active.

According to one study, middle-aged or older people and breastfeeding mothers should also keep watch on their water intake. Remember that water can be obtained from a variety of foods and beverages, including tea, coffee, milk, fish, meat, and particularly fruits and vegetables.

You may be suffering from mild dehydration if you have a headache, are easily irritated, are desperate for food, or even have difficulty concentrating. Drinking more water, based on studies, could help solve these health issues.

Additionally, according to studies, drinking 1–2 liters (34–67 ounces or 4–8 glasses [about 8-oz]) of water each day should be enough to help in losing weight. This, however, is only a general recommendation. Some people may require less, while others may need significantly more. It is also not a good idea to drink too much water because it can lead to water toxicity. In extreme cases, such as during water drinking competitions, this has even led to death.

Drinking 1–2 liters of water before meals every day is a great idea when you’re trying to drop off some pounds. As a general rule, always drink water whenever you are thirsty and take enough to suppress your need for it.