Drinking water (H2O) is very important to keep the body hydrated. Not just that it also helps in reducing those unwanted extra pounds. But one question that strikes the mind over this thought is how much water should I drink to lose weight. It’s a very important question. In fact, you must be thoughtful of how much water should drink a day to lose weight.
Even if you follow a strict diet plan with regulated calorie intake and stick to a rigorous fitness plan to shed extra weight in a gym, it won’t work as effectively as it will with a crucial element and need of the human body- water.
Have you ever wondered why water is so necessary and effective in the weight loss journey? The science behind this is very simple. The fruits and vegetables that we consume have water content. Moreover, the concentration of water in the human body is about 70%. That’s why water is an inevitable requirement for an individual, even if they want to cut down on their body weight.
How Does Drinking Water Reduce Belly Fat?
Before we move on to how much water should drink a day to lose weight, let’s decode how water can affect body weight. Water that is formed with two molecules of hydrogen and one molecule of oxygen (H2O) has several health benefits. Various studies have indicated that water-
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Burns Extra Calories:
Water has a direct impact on Resting Energy Expenditure that is responsible for regulating the body weight of an individual. The resting energy expenditure indicates how many calories are burned while the body is in a state of rest. As per a study, routine water intake induced a reduction of 1.2 kg of weight in a year in children.
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Suppresses Hunger
You will agree to it and in case of any doubt you can try this. Drinking water suppresses one’s appetite. That’s why it is advised to drink a glass of water 20 to 30 minutes before having a meal to push down your food cravings.
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Strengthens Metabolism
Maintaining adequate water level in the body boosts two crucial metabolic activities-
(i) Hydrolysis and
(ii) Lipolysis
These two metabolic activities are responsible for the breakdown of fats with water and transform them into energy. That’s why overweight people must keep their water levels intact to defuse calories faster.
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Detoxifies The Entire Body:
Dehydration or inadequate water intake gives birth to a plethora of toxic elements in the body. These elements develop obesity, inflammation, and many chronic diseases. Water is essential to keep these toxic elements at bay and detoxifies our body inside-out.
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Gives Power To Workout
Water deficiency can cause cramps and shortness of breath. This can cause you to forsake your workout sessions for no good. Water acts as a connecting element that ensures the smooth functioning of muscles and joints. Thus it keeps our organs flexible enough to handle various types of movements. So no more skipping workout sessions!
How Much Water Should I Drink To Lose Weight?
Overconsumption of anything is not good. The same goes for water because its overconsumption can result in water intoxication. This can cause severe health problems leading to nausea, vomiting, headache, double vision, and muscle pain. That’s why it is important to know how much water to drink to lose weight. Now this depends on many factors including-
- Age
- Gender
- Body Weight
- Level of Physical Exertion
- Health Condition, etc.
1. Children
Refer to the table below to know the recommended water intake for children-
| AGE | DAILY WATER INTAKE |
| 6 to 8 months | 0.2 liters |
| 1 to 3 years | 2 to 4 cups/0.5 to 1 liter |
| 4 to 8 years | 5 cups/1.2 liters |
| 9 to 13 years | 7 to 8 cups/1.6 to 2 liters |
| 14 to 18 years | 8 to 11 cups/2 to 2.6 liters |
| 19 years and above | 13 cups/3.1 liters |
Source: Healthline
2. Adult Woman
The US National Research Council suggests that a woman must drink 3.7 liters of water daily. For more details, refer to the table below:
| AGE (in Years) | DAILY WATER INTAKE |
| Adults (21 and above) | 15 to 16 cups/3.7 liters |
| Pregnant Women | 10 cups/2.4 liters |
| Lactating Mothers | 13 cups/3.1 liters |
| Elderly | Same as adults |
3. Adult Man
As per a study conducted by the US National Research Council, an adult man must drink 2.7 liters of water daily.
NOTE:Since people can have different medical conditions, the daily water intake might vary. That’s why it is suggested to consult your doctor for exact water intake for yourself.
How Much Water Should I Drink To Lose Weight Calculator?
Some people also gauge how much water to drink to lose weight with the under-stated procedure:
Step1: Check Your Weight
The first step to gauge how much water to drink to lose weight is to check your exact weight.
Step2: Convert Your Weight
Once you know your weight, which you most probably would reckon in ‘kg,’ you need to convert it into ‘pounds.’ 1 Kg = 2.20 Pounds
So you can multiply your weight by 2.20 to get the figure in pounds.
Step3: Multiply It With ⅔
After converting your weight into pounds, the next step is to multiply it by ⅔ and you’ll get the quantity of water you must have to lose the extra kilos.
But the main problem is how to have an adequate water intake in your daily course of life. That’s exactly what we are going to discuss about…..
How To Incorporate Water Into Your Daily Routine?
You’ve just read about how much water should I drink to lose weight calculator, now let’s see how you can have adequate water intake in your daily routine. Drinking plain water every now and then can seem to be a daunting task. But there is nothing to fret about because incorporating water in your daily diet can be done in many interesting ways. In fact, about 20% of the water intake of a day can be managed through vegetables, fruits, and beverages.
Here are some tips on how to incorporate water into your daily routine:
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Get Up & Have Some Water:
Drink water first thing in the morning. It is advised by various experts that starting the day with a glass of water makes the body function well.
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Tea/Coffee/Milk/Juice/Soups:
There are many forms in which we can have water intake without actually opting for simple water. So you can have tea, coffee, milk, juice, soups, etc. in regulated quantities.
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Salads & Fruits:
Salads and fruits are the most typical sources of water. Various vegetables and fruits such as broccoli, cucumber, tomatoes, lettuce, watermelon, muskmelon, etc. are the best to consume.
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Add Some Flavors:
We all know that water is tasteless. But you can add certain natural ingredients to make it flavorful. Adding cucumber, lemon, mint, ORS, etc. to water can enhance its flavor. But yes, be a little thoughtful because everything (for example- muskmelon, watermelon, papaya) can’t be consumed with water.
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Always Keep A Sipper Bottle With Yourself
A sipper bottle is a good investment that you can keep with yourself to have water every now and then.
It must be kept in mind that if your physical exertion is relatively more, then your water intake will increase. For instance, people who follow intense workout sessions, sweat more and thus need more water. For every 45 mins of physical exertion, experts suggest having an additional 7 ounces of water.
What Is The Right Time To Drink Water?
So far, we have discussed how much water to drink to lose weight. Now if
you wonder what time of the day is right for you to have some H2O, here you go:
- Whenever you are feeling thirsty.
- Morning is the best time to sip on water.
- 20 to 30 minutes before meals.
- If you feel like having water while eating you can sip a little (except for some specific food items such as watermelon, muskmelon, etc.).
- Avoid immediately drinking water after meals. Keep a gap of 30 minutes between your meal and water consumption.
- Avoid having water while exercising. Let your breathing get back to normal and then have a sip or two.
- You can cut your food cravings by drinking water in between meals.
How Much Water Is Too Much?
Excess water intake can result in kidney failure and cause high volume Hypervolemia. This happens because the level of sodium gets escalated. Moreover, our kidneys can filter a certain level of water. Beyond that level, kidneys get pressurized to serve their function which creates a problem.
That’s the reason you must not keep on gulping down water just to get a lean look. It’s significant to know how much water to drink to lose weight (discussed in this post earlier.) Other than that 20% of water intake happens from the food and beverages we consume. So consumption above that level can adversely affect the body’s functioning and cause chronic diseases such as water intoxication.
The water level of a human body must be intact for healthy functioning of organs. This post was aimed to answer how much water to drink to lose weight.
Frequently Asked Questions
Q1: How Much Water Should I Drink A Day To Lose Weight?
Ans: As per the US National Research Council men should consume 2.7 litres of water daily. The same organisation states that women should consume 3.7 litres of water daily.
Q2: Is It Okay To Drink Water Immediately After A Meal?
Ans: No, you must wait for at least 20 to 30 minutes after having a meal and then have water.
Q3: What Is The Key Thumb Rule For Adequate Water Intake?
Ans: The key rule of thumb that you need to follow is- to drink water whenever you are thirsty. This is so because your body knows the most about what it needs to function, so it’ll signal your mind for water with thirst. And avoid drinking water while standing.
Q4: Can consuming more water help me lose weight?
Ans: Yes, staying appropriately hydrated can aid your weight loss efforts. Drinking water allow you to feel full, which may additionally lessen your general calorie consumption during meals. Additionally, water plays a role in numerous metabolic strategies, and being nicely-hydrated can help optimize your body’s capacity to burn energy.
