How water intake influence your weight loss

How water intake influence your weight loss

Did you know that your daily water intake can boost or slow down your weight loss progress? Believe it or not, it’s true.

In this blog post, I will share the latest science behind water intake for weight loss and offer you some useful tips on how to make sure you consume the optimal amount of water every day.

60 % of our body is composed of water, which means that water plays a vital role in all our bodily functions. If you don’t drink enough water while on your personalised weight loss plan, your digestion can be disrupted, and your metabolism may slow down. According to Harvard Medical School, metabolism is defined as the series of chemical reactions in a living organism that create and break down energy necessary for life. In short, metabolism is the rate at which your body expends energy or burns calories.

The science behind water intake for weight loss

People who are overweight tend to overeat. In other words, they eat too much high-calorie dense food and less nutrient-dense food. The scientists proved that drinking water could suppress your appetite. Let us see how.

When you realise first that you are hungry, your first thought is to find some food. But often, you are not really hungry; you are just dehydrated. Nutrition specialist from John Hopkins University says, “Thirst, which is triggered by mild dehydration, is often mistaken for hunger by the brain.” So, you may be able to decrease your appetite by drinking water.

There was a research in 2016 where one group of people was asked to drink water immediately before their meal, precisely two water glasses. A second group was asked not to drink water before their eating. The first group ended up eating 22 % less than those who didn’t drink water right before their meal.

Scientists determined that two glasses of water before your meal can signal the feeling of fullness to your brain.

In another research study in 2013, 50 overweight girls were instructed to drink two cups of water half an hour before breakfast, lunch, and dinner, over eight weeks period. They all lost weight to some degree and decreased their body mass index and their body composition scores.

A word of caution

Some of you may think, if I just drink enough water every day, without any exercise or any personalised nutrition whatsoever, I will lose weight. Well, I would not bet on it. Those 50 overweight girls in a study kept up with their healthy nutrition and active lifestyle.

Some useful tips on water intake for weight loss

If you drink water instead of sugary soda beverages like Coca-Cola, Fanta, Sprite, etc., you are way ahead of most people trying to lose weight. Water has no calories. Choose water instead of some soft drink, and you reduce your calorie intake by about 200 calories. Small tweaks in your daily nutritional habits can make a big difference.

Another useful tip is to make a habit of drinking a glass of water just after arising in the morning. After a long night’s sleep, your body wakes up naturally dehydrated, so it’s important to hydrate it as soon as you get up.

Lastly, when trying to lose weight, try getting into the habit of drinking one glass of water 30 min before your meal. This habit can suppress your hunger and make you eat smaller portions of food.

How much water should you drink daily?

This is not an easy answer, and it depends on your current health, how active you are, the place you live, your current nutritional habits, etc. Everybody is different. Only you know how much water you need daily.

However, there is general guidance based on the National Academics of Medicine. If you are a man, an adequate daily fluid intake is 3.7 liters of fluids. This covers not only water intake but all fluid intake from your food and other drinks. For women, an adequate daily fluid intake is 2.7 liters per day.


Water is very important for your weight loss. As you go through your personalised weight loss plan, you need to stay hydrated. Your weight loss plan will raise your energy expenditure above your calorie intake threshold, and drinking enough water is imperative for this purpose.

Until next Friday,

Damir Pervan, Founder and CEO of TrainChampion | Online weight loss platform

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