How Much Water to Drink Daily to Support Weight Loss

Drinking enough fluids can support weight loss by boosting metabolism and helping control appetite. This is explained by certified dietitian Chelsey Ray Bourgeois, whose comments underpin a publication by “Health”. The advice is relevant to anyone looking to change eating habits and lose weight.

How much fluid is recommended

A study published in the scientific journal “Nutrients” states that men should take in roughly 15.5 glasses of fluid a day, and women about 11.5 glasses. This amount includes not only water but also other beverages and the fluid found in food. The dietitian notes that people trying to lose weight, especially if they have started exercising more, may need to increase their water intake.

How water can help

• Metabolism. Research suggests that drinking water may temporarily speed up metabolism, the process by which the body uses energy.
• Fewer calories. Replacing sugary fizzy drinks, juices and other calorie-rich beverages with water can lower total daily calorie intake.
• Lower risk of overeating. A glass of water before a meal may promote a feeling of fullness and help a person focus on the meal.
• Nutrients. The body gets part of its fluid from food; fruit and vegetables contain a lot of water, as well as fibre and other nutrients.

Limitations

Water is not the only factor affecting weight loss and does not burn fat on its own. If a person consumes more calories than they burn, weight may not drop even with enough water. For the long term, the dietitian recommends combining a balanced diet with regular physical activity, sufficient sleep and stress management.

Everyday tips

To drink more water, the dietitian suggests flavouring it with slices of lemon, lime, melon or strawberry, cucumber or mint leaves. A pleasant bottle or mug, tracking intake in notes or an app, and phone reminders can also help. The amount of water suited to individual needs is best determined by consulting a qualified dietitian.