How Much Water Should I Drink A Day To Lose Weight?

Sharing is caring!

Does drinking water help you lose weight

Water is hands-down the best drink nature has to offer. Whether you are working on losing weight or you just want to be alive, you can’t do without water. It is a non-negotiable part of life. Like the Afro music legend, Fela Anikulapo Kuti sang,

Water, e no get enemy

Translation: Water has no enemy

You may be able to go days without food, but you can’t survive days without water. Being dehydrated is a nasty piece of work that leaves you with feelings of dizziness, headaches, bad breath, and a host of other unpleasant feelings.


So, water is essential to life. But what if you are looking to lose weight? Studies and my own personal experience have shown that drinking water is beneficial when trying to lose weight and maintaining the weight loss.

But there are still questions like, “In what quantity do I need to take it?”, “At what time of the day do I need to take it?”, “Is there a formula I need to adhere to when taking it?”. Having the answers to these questions is essential in helping you lose weight and keeping the weight off.

How can drinking water help you lose weight

There is something known as resting expenditure. It is the number of calories you burn while at rest.

The way our body functions, we burn calories as we go about our day through activities as basic as sleeping, sitting, and even breathing. So, even if you live a sedentary lifestyle, you will still burn calories – it just won’t be as much as you would burn if you were active.

So, back to water; studies have shown that drinking water increases the number of calories you burn while at rest by 24 – 30% within 10 minutes of drinking water. So that effect of breaking into a sweat after you drink water? That’s your resting expenditure shooting up and this effect lasts for at least 60 minutes, which means that even after you have cooled down, you are still burning more calories than usual.


Also, because water has zero calories, it has been linked with an overall reduction in calorie intake when a person drinks it regularly. When you opt for a glass of water when taking your lunch instead of a fizzy drink and carbonated drinks, you reduce the number of calories you would have consumed for lunch. You can reduce your caloric intake by up to 200 calories when you consume mostly water.


How much water should you drink to lose weight

Your total water intake when you are trying to lose weight depends on factors like your age, gender, level of activity, and current health status. 

For a woman, about nine glass cups of water daily will suffice, while a man will need about 13 glass cups of water to lose weight. However, these figures are merely a standard. The actual water consumption of a person is dependent, as earlier stated, on the person’s physiology. This will also affect the timing of the water consumption.

As water consumption is also dependent on your level of activity, a very active person will require more water than one who is not as active. So, if you are a workout lover or someone who sweats a lot due to physical activities, consider drinking 350mls of water for every half hour of activity. That means that if you were physically active for one hour, you should add one liter of water to your daily consumption.

Now if you want to workout, The American College of Sports Medicine has the following water recommendations for you: 


Before you exercise, make sure you are adequately hydrated; about two glasses of water four hours before exercise is great. Also, weigh yourself and record your weight before you start exercising. During exercise, endeavor to sip up to one glass of water. After exercise, weigh yourself again to calculate how many pounds you lost during exercise. Drink two glasses of water for every pound you lost.

How much water should I drink based on my weight

For an overweight or obese person, the water consumption should be generally higher than that of an average healthy person. As a rule of thumb, if you are overweight, you should divide your weight in kg by 30. Your daily water consumption should be whatever figure you get. 


So, for example, you weigh 90kg. If you divide 90kg by 30, you will have 3. That means that you should aim for three liters of water every day.

When should you drink water daily to lose weight

One of the ways in which you can lose weight is by reducing the size of your meal portions. Drinking water helps you accomplish this. A study showed that drinking two cups of water before meals helped obese people lose about 2 to 4 pounds in 12 weeks.

To effectively maximize water as an aid in reducing your meal sizes, you need to time your water intake properly.

Drink two cups of water about 20 to 30 minutes before every meal. This way, you will be less hungry as your stomach will feel a little fuller and you will end up consuming about 75 to 90 fewer calories from the meal.

Pace your water intake throughout the day. Don’t drink so much at once to avoid getting bloated temporarily. Temporary because as soon as you urinate your tummy goes back to normal.

Can drinking water help lose belly fat

Absolutely! The more calories you burn, the more fat you burn.

As I explained earlier, water increases your resting expenditure. That is the amount of calories you burn at rest. Additionally, when you replace fizzy drinks that are notorious for causing bloating with water, you tummy size reduces significantly.

How much water should you drink a day to lose belly fat

You can use the recommendations explained earlier or stick with the general rule of 3 litres of water per day and your belly fat should start shrinking with proper diet.

A lot of people believe that to lose belly fat, they have to start doing sit ups or abdominal crunches but that is not true. Abs are made in the kitchen but toned with exercises.

Abdominal exercises will only tone the muscles and not help you burn fat because abdominal exercises does not really burn calories. To burn calories, you need to add cardio exercises or resistance training exercises.

Eat vegetables, whole grains, lean protein, healthy fat and drink adequate water and watch your belly fat shrink before your eyes.

Make your water more interesting

If you are someone that doesn’t like drinking water, you can make your water more attractive by infusing fruits in your water. Fruits like lemons, oranges, kiwi, grapefruits, and mint, cucumber are great for adding flavor to your water. These fruits have amazing weight loss potential and they help you become healthier. 

The vitamin C content of the lemons and oranges helps your body break down more fat, thus making more energy available for work. Vitamin C also helps detoxify your body, improve digestion and give you glowing skin – an all-around win, if you ask me.

How much lemon water should I drink a day to lose weight

Lemon water is ridiculously low in calories. A glass of lemon water contains about 6 calories. 

Let’s do the math. !0 glasses of lemon water will just be about 60 calories.

But as a rule of thumb, you want to limit yourself to 1-2lemons per day.

A lot of people are skeptical about lemon water because of heartburn. There is really no hard and fast rule.

For some people, lemon water aggravates heart burn because of its citric acid content while for others, it relieves heartburn because as it becomes alkaline, it reduces acidity during digestion. If lemon aggravates your heartburn, please stay away from it.

Can you drink too much water

It is a rare occurrence, but it is possible to drink too much water. Drinking too much water results in a condition known as Hyponatremia. This condition is characterized by a decrease in the sodium concentration in the blood. Its symptoms range from nausea to fatigue to brain damage, and in severe cases, death. 

To avoid this, apart from the timing of your water with respect to your meals, ensure you listen to your body as you drink water during the day. 


Being mindful of your water intake when trying to lose weight is a step in the right direction. However, it is only a small piece of the puzzle. There are other things that you need to incorporate into your lifestyle to effectively lose weight and keep it off.

Related Posts

Leave a Comment

Your email address will not be published.