Drinking more Water can lessen appetite desires and aid in calorie burning. Water can be used to cut down on sugar and calorie intake in place of sugar-filled beverages. However, there isn’t enough proof that drinking water alone can aid in weight loss.
Water consumption has long been associated with weight loss.
In reality, 26.3% of participants in a 2019 survey conducted between 2015 and 2016 reported “drinking a lot of water” to reduce their body weight.
A direct cause-and-effect relationship between drinking more water and losing weight is not supported by the amount of research that shows this relationship.
Continue reading to find out more about whether consuming water can aid in weight loss.
Does drinking more water burn calories?
Increased sympathetic activity is linked to water consumption. The sympathetic nervous system in your body speeds up your metabolism and heart rate.
Water consumption may therefore help raise your metabolic rate and the amount of energy (or calories) you burn.
Researchers discovered in a 2023 study that those who drank 200–250 milliliters (mL), or 6.8–8.5 ounces, of warm water after every meal experienced more weight loss and a lower BMI than those in the control group who did not.
Room-temperature water has no effect, and cool water burns as little as 23 calories per day. This raises doubts about the effectiveness of water in controlling obesity. More research should specifically focus on the effects of hot versus cold fluids on energy expenditure.
Does consuming more water reduce the likelihood of gaining weight?
Water consumption may also aid in preventing long-term weight gain. A 2013 study by Trusted Source found that the average person acquires roughly 3.2 pounds (1.45 kg) per four years.
The study found that individuals who drank an additional cup of water each day reduced their weight gain by 0.13 kg (0.23 lb). Those who replaced a serving of a beverage with added sugar with one cup of water saw a 0.5 kg (1.1 lb) decrease in weight gain over four years.
Beverages sweetened with sugar can include anything as simple as a can of Pepsi, which has approximately 7 g of sugar and 25 calories.
Researchers discovered in a more recent 2019 review Trusted Source that every study’s findings suggested that increasing water consumption was associated with greater weight loss.
The weight loss varied from 0.4 to 8.8 kg, with a mean reduction of 5%. The researchers did note that choosing water over high-calorie beverages resulted in the greatest amount of weight loss. This indicates once more that drinking water did not result in weight loss.
How much water should I drink a day to lose weight?
Many health authorities recommend drinking eight 8-oz glasses of water (about 2 L) per day.
However, a 2017 Trusted Source found no concrete association between drinking this specific amount of water daily and weight loss in adolescents who were overweight or obese.
In addition, water requirements are entirely on the individual. For example, people who sweat a lot or exercise regularly may need more water than those who are not as active. Older people and nursing parents trusted Source also need to monitor their water intake more closely.
Remember that a variety of foods and drinks, including milk, coffee, tea, meat, fish, and especially fruits and vegetables, also include water.
Generally speaking, when you’re thirsty, you should always drink enough water to satisfy your thirst.
Conclusion
Drinking water can help you in your weight loss journey. It has no calories at all, could increase your calorie expenditure, and, if taken before meals, might even reduce your hunger.
The advantages increase when you switch to water instead of sugar-filled drinks. It can be an easy method to cut back on calories and sugar.
But there isn’t enough proof to say that increasing your water intake will automatically result in weight loss. In addition to drinking more water, a weight reduction strategy that emphasizes additional health-promoting activities will be necessary if you need to drop a substantial amount of weight water can be helpful in your weight loss journey. Water contains no calories, and it can potentially increase your calorie expenditure. Moreover, if you drink water before meals, it may even reduce your hunger.
The benefits become even more significant when you substitute water for sugar-filled drinks. It can be an effortless way to cut back on calories and sugar.
However, there is not enough evidence to claim that increasing your water intake alone will lead to weight loss. If you want to lose a significant amount of weight, you will need to adopt a weight reduction strategy that emphasizes other health-promoting activities, in addition to drinking more water.
