The Role of Water in Weight Loss: How Much to Drink and When

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Water is Essential for Weight Loss: How Much to Drink and Benefits for Health

Water is essential for life, even more so when it comes to reaching weight loss goals. Both drinking water and staying hydrated play big roles in reaching a successful weight loss. The body needs water to function, to move, and to survive. Besides, drinking water helps regulate body temperature, transport nutrients, fight fatigue, and support digestion. But how much to drink? The right amount depends on the individual and their weight goals.

Drinking Water Helps Cut Calories

Drinking water helps in controlling hunger, which helps to cut calories. Water makes you feel full, can suppress appetite, and reduces cravings. When you drink water before a meal, you will be able to eat less, which in turn helps with the goal of losing weight.

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Drinking Water May Increase Metabolism

Studies have shown that drinking two glasses of cold water can temporarily increase metabolism by about 30%. This means that drinking water can help you burn more calories, even when you aren’t working out.

How Much Should You Drink?

The standard recommendation is to drink 8 glasses of water per day, or 64 ounces. However, the adequate amount of water to drink will depend on the individual’s diet, activity level, health status, and body size. If a person is active and exercises, then they will need to drink more water to make up for the water that is lost through sweat.

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How to Stay Hydrated

• Drink water throughout the day. A good rule of thumb is to drink a glass of water every hour.

• Track your daily water intake. You can use a water bottle with measurements or use a water tracking application.

• Avoid sugary beverages, such as soda and fruit juices.

• Eat foods with high water content, such as cucumbers, celery and melons.

• Get creative and add some fresh and healthy fruits, herbs and spices to give your water some flavor.

Benefits of Staying Hydrated

• Better concentration and mental alertness.

• Faster metabolism and fat loss.

• Suppressed hunger and cravings.

• Improved endurance and performance during physical activity.

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• Better energy levels.

• Reduced risk of kidney stones.

• Improved bowel function.

• Reduced headaches and migraines.


Water is essential for the human body and it plays a very important role in weight loss and many other health benefits. The recommended daily intake of water will depend on the individual and their weight goals, but no matter what, staying hydrated should be a priority if you want to reach your weight loss goals. Drinking plenty of water and avoiding sugary beverages can help with staying hydrated and reducing cravings. In conclusion, proper hydration is essential for health, wellness, and weight loss.

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