How Much Water You Should be Drinking A Day to Lose Weight: Complete Guide

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Grab a glass of water first, and then let’s talk….

When it comes to weight loss, we think for workouts, foods, and diet. But ignore the very cheap supplements for weight loss.

Yes! That’s water.

Everyone says that we should drink 2 liters of water per day. But still are not aware of the facts that how to drink water to lose weight?

It’s timing of consuming water that makes it effective weight loss drink. And you know the most interesting fact, that, water is calorie free and helps to burn calories of your body.

So let’s figure out how much water should you drink to lose weight. But before knowing this your more concern will be on-

Can you lose weight by drinking water?

Many people have this query, “Can I lose weight by drinking enough water”?

My simple suggestion for them is “YES”.

Drinking a certain amount of water throughout the day curbs your appetite, helps you to eat less and aids in weight loss.

But honestly speaking it won’t be drastic, don’t think it will be sudden weight loss. You can’t be dependent on water to shape your body from fat to fit. Although it will help to speed up your metabolism and fat burning mechanism.

However, along with water, you need to take healthy diet and an effective workout. Apart from this, there are many reasons that make water a powerful weight loss drink. Let’s have a look.

Research stories on how drinking water helps to lose weight?

The reason I explained above is very basic and true that illustrates how drinking more water helps to lose weight.

Many studies reveal water and weight loss phenomena theoretically.

According to a clinical study published in obesity (2010), the weight loss was approx. 2 kg greater in the group drinking 500ml water before every meal than non-drinking water group for 12 weeks.

Consuming 2 cups of water before any meals keep your appetite full and allow you eat fewer calories. A habit of drinking water before meals can help you a lot especially if you are overweight.

So when you are starting? Drink it now to burn more calories as this is the best weight loss drinks that work.

How much water should You drink to lose weight?

Now, this is the most important point to know, how many liters of water should you drink to lose weight?

Well, the total water intake for weight loss varies depending on numbers of factors like your age, gender, activity level and current status of health.

A woman needs nine 8-ounce cups of water daily, while men need thirteen 8-ounce cups of water per day to lose weight. (8 ounce = 1 cup)

But the timing to consume water for weight loss is not same as of a healthy individual. So let’s have a look at everyone’s water requirement.

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This is how much water you should be drinking to lose weight


 1). If you are an average healthy individual


The recommended water requirement for an average healthy person is eight 8-ounce glasses to boost metabolism and weight loss.

But most adults even don’t prefer to drink enough water. According to study, there are 43% adults who drink below 4 glass of water and 7% reports not to drink even a single glass.

Insane but true! I don’t know how the remaining 7 % are surviving.

Maybe they prefer to drink other liquid drinks like soda, soft drinks, juices to complete their water requirement.

But no drinks can compete with this zero calorie fluid that satisfies your weight loss demands that other drinks can’t (high calories sweetens).

But it doesn’t mean to drink it over, as overdrinking may cause many serious problems, like hyponatremia (water intoxication) where the water dilutes the sodium levels in the blood and lead to swelling in the brain, seizures, and coma. So, Know the best time to drink water for healthy individuals.

2). If you are overweight

Overweight and obese people need to drink more water than an average person to stay hydrated.

According to the study published in the Annals of Family Medicine, obese people and those with higher body mass index (BMI) are more likely to hydrate less.

That’s why obese people water requirement is more than non-obese individuals because water needs depend upon metabolic rate, body surface area, and body weight.

As the water requirement varies from person to person, so let’s calculate how much water an obese person needs to drink a day to lose weight.

Suppose if your weight is 60 kg, then divide your weight by 30, and you will get 2 liters of water that you should be drinking per day. Same for 80 kg weight person, divide by 30, means you require 2.6 liters of water per day.

This is the simple formula that can help you to calculate your water needs for weight loss.

3). If you are workout lover

If you are a workout loving person and sweat more in physical and athletic activities then hydration level is different for you. Get 4 weeks weight loss workout plan for beginners.

Add 0.35 liters (350 ml) of water for every half an hour of exercise and workouts.

Suppose, if you exercise for an hour every day, then add 0.7 liters (700 ml) of water to your daily consumption.

According to The American College of Sports Medicine, water requirement for a workout person-

Before Exercise:

  • Make sure you are adequately hydrated.
  • Consider drinking 16 to 20 ounces (approx. 2 glass) of water 4 hours before exercise.

During Exercise:

  • Drink according to your thirst sensation, not more or not less.
  • Sip 4-8 ounce (approx. ½ or 1 glass) of water during exercise.
  • Don’t drink more than 800ml (approx. 3 glass) during exercise as it may cause hyponatremia.
  • For prolonged exercise, prefer beverages containing 6% to 8% carbohydrate for additional benefits.

After Exercise:

Weigh yourself before and after exercise and drink-

  • 16 ounce (2 glass) of water for every pound lost.
  • Post-exercise meals should include more fluid intake.

4). Drinking water before every meal

As I told above that it’s timing of water that makes water an effective drink for weight loss. Water before any meals work magical on your body and speed up your metabolic process that helps to lose few pounds.


Drinking 2 cups of water before meals help obese people to lose around 2-4 pounds for over 12 weeks, according to a 2015 study published in obesity. This is the best time to drink water to lose weight.

So, before you sit down to grab some foods, fill your belly with a couple of glass of water about 20-30 minutes of every meal.

Like this way, you will feel less hunger and consume 75-90 fewer calories from that meals. Simply by consuming water before every 3 meals can help you cut 225-270 calories from food.

Apart from water, you should eat low/negative calories food for faster weight loss. So grab your zero calories food today itself.

5). Shoot for 8 glass of water to lose weight

Although everyone has their own hydration needs, drinking 8 glass of water is standard drinking water for everyone.

Your body indicates well hydration levels, like when your urine color is pale yellow or almost clear, then you are drinking enough water and well hydrated. But if it’s darker than pale yellow, then you need to hydrate yourself more.

Dry mouth, darker pale yellow urine, headache, dizziness are few symptoms of dehydration.

So lets your thirst guides you. Feeling thirsty?

Get a glass of water…

Apart from this 8 glass of water, there are others factors that also affect your water requirement, like sweating more, being outside in the heat, taking certain medications and alcoholic beverages. Although you need to stay away from alcoholic beverages if you are on weight loss diet. But if we talk about general water intake then always prefer to drink one 8-ounces (A glass) of water for every alcoholic beverage you consume.

You can also eat well hydrating foods like watermelon, cucumber, and celery to fulfill your water needs.

6). Flavoring water to lose weight

If you don’t like to drink more water than you can replace your plain tasteless water with powerful flavoring ingredients like lemon, lime, orange, berries, and grapefruits.

Know some flavoring water weight loss drinks that work fast.

#1. Lemon-Honey Water:

lemons are powerful ingredients that are rich in vitamin C. According to a study published in, “The Journal of America college of Nutrition” in 2005, says that vitamin C is inversely proportional to your body mass. Which means when you consume vitamin C, your body creates a series of chemical reaction that helps to break down your body fat and use its energy for further work, therefore, cut the craving for food. People who don’t consume vitamin C, are resistant to these reactions.

So, from today adds this lemon-honey water drink to your weight loss programme for faster weight loss. Apart from weight loss, it also helps to improve your digestion, gives glowing skin and detoxifies your body.

But make sure not add sugar to this water as it will wattage your calories. Know how to prepare lemon-honey water for weight loss and when to drink it.

#2. Fruits Infused Detox Water:

This is second widely used drinks for fast weight loss that people like most especially in summer. Its made for the people who don’t like to drink plain water.

If you too want to enhance your total water intake then replace your water with fruits infused detox drinks that have the potentiality to lose weight.

Take fresh fruits having weight loss potentialities like lemons, oranges, kiwi, grapefruits, and mint, cucumber for flavor. Cut them into pieces and mix in fresh drinking water for overnight or for 3-4 hours to add fruits flavor.

Drink this water instead of drinking plain water to lose weight. For sure your skin will glow and your personality will become fit to fat. Know how to prepare fruits infused water and when to drink it.

But make sure not to add sugar or soda in this water recipes as they add up calories in your drinks. These are best weight loss drinks that work fast.

Summary to drink water to lose weight

  • Healthy individuals drink 2 liters (8 glass) of water per day.
  • Drink 2 glass of water before every meal.
  • Overweight people divide their weight (kg) by 30 and calculate their water requirement per day. But remember, you need to drink more water than healthy individuals.
  • Workout loving person adds 0.35 liters (350 ml) of water for every half an hour of exercise.
  • Drink 16 ounces (2 glass) of water 30 minutes before exercise.
  • Drink 4-8 ounce (approx. ½ or 1 glass) of water during exercise.
  • Drink 16 ounces (2 glass) of water after exercise for every pound lost.
  • Make flavor detox water by adding fresh lemons, cucumbers, lime, and mint.
  • Stay away from sugary items, soda, and alcoholic beverages.
  • Drink enough water per day to stay hydrated.

Hope this will help you out in your weight loss program. Now all you need to do is start drinking water on their best time to speed up metabolism and weight loss. Good luck!!

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