Can Drinking Water Help You Lose Weight? (5 Reasons Why)

Can Drinking Water Help You Lose Weight

If you are trying to lose weight, drinking water may be more helpful than you realized. Drinking water will help you lose weight by decreasing muscle cramps and fatigue during exercise, reduce calorie intake because it is a healthier alternative to sugary drinks, suppress your appetite when consumed prior to eating, remove waste from your body, and boost your metabolism. Below we take a more detailed look at the different ways in which drinking water can help you lose weight. 

5 Reasons Why Drinking Water Can Help You Lose Weight

Water is an essential part of your body, and as reviewed below, staying adequately hydrated can be a large contributing factor to helping you lose weight.

1. Drinking Water Helps Improve Exercise

For those looking to lose weight, one of the most important ways to burn calories is through regular exercise. As your body is made up of over 60% water, staying hydrated is essential for muscles, organs, and joints to move correctly and work as intended.

A lack of hydration can increase the chances of you having muscle cramps mid-way through your workout or exercise routine as you increase intensity.

This would result in an abrupt stop to your exercise, reducing the amount of calories you would burn.

Additionally, as you exercise it is necessary to replenish the fluids your body loses in the form of sweat. To avoid dehydration, it is important to hydrate regularly before, during and after exercise.

Exercising while properly hydrated will enable you to work out harder and longer, ensuring you maximize the number of calories you burn.

If you find you are needing a little extra hydration boost at the end of your workouts, I recommend trying Liquid I.V. Hydration Multiplier. It hydrates you more efficiently and effectively than water alone.

It can be found here on Amazon, where you can read why others love this product post-workout. Or read more details about the best hydration drinks in an article we just wrote.

2. Drinking Water Is A Healthier Alternative To Sugary Drinks (Reduce Calorie Intake)

Does water taste boring and bland to you? That’s because it has zero calories, no sugar, no real taste, just plain water. If you search in google right now “How many calories in one glass of water?” You will see, similar to the image below, that water consists of zero calories. 

Drinking water can help you lose weight as it has zero calories. It is a great alternative to sugary-calorie filled drinks.
Water – Zero Calories

Drinking water is a healthier alternative to other sugar and calorie-filled drinks. So next time you are reaching for a soda, a sugar-filled drink from Starbucks, a beer, or a glass of wine, consider the healthier option and pour yourself a glass of water.

Below is a list of some of the more common drinks consumed daily, and the number of calories each of them contain per one cup (8 oz. or 237 ml), data from the U.S. Department of Agriculture. Although one serving doesn’t appear to be many calories, when consumed regularly, they can add up to a significant amount.

Now I’m not saying drink only water for the rest of your life, but you can see how a can of coke at lunch and a couple of beers in the evening can add up.

If you are trying to lose weight, consider drinking a glass of water instead of a sugar-filled drink. Eliminating drinks that have a high-calorie content will help you lose weight.

TypeWaterTea (plain)CokeBeerOrange JuiceWine
Calories (per one cup)0388104111192

3. Drinking Water Helps Reduce Your Appetite (Drink Before You Eat)

Drinking a glass of water before you eat can actually reduce your appetite. Many individuals who have a glass of water before a meal feel more full before they start eating.

As you start eating your stomach begins to feel full and it sends a message to your brain to stop eating. As a result, your stomach is filled more with water content than food content, and therefore you eat less food.

A study conducted by Renee Melton, MS, RD, LD, director of nutrition for Sensei, found that people ate an average of 75 fewer calories per meal if they drank a glass of water before eating.

The results of the study, which were summarized in a WebMD article, amounted to almost an eight-pound weight loss over a year-long period. This is assuming you drink water before one meal a day, and lose approximately one pound of weight for every 3500 calories burned.

Recommended Products

Check-out the list of the products we recommend to help keep you hydrated throughout your day.

Furthermore, it is difficult for your body to tell the difference between hunger and thirst. When you are feeling hungry and craving a snack, there is a good chance that you might just be dehydrated. Have a glass of water next time and see if that suppresses your hunger feeling.

4. Drinking Water Helps To Boost Your Metabolism

As your body is made up of such a large percentage of water, it runs less efficiently when dehydrated. Metabolism is described as “all the chemical reactions involved in maintaining the living state of cells and the organisms” by Dr. Anaya Mandal, M.D.

When you are dehydrated, those chemical reactions don’t move as smoothly as they should. Adequate hydration will increase the efficiency of the chemical reactions and have a ensure your metabolism is as effective as it can be. 

5. Drinking Water Helps To Remove Waste From Your Body

When your body retains waste, it can add a few extra pounds to your waistline. Your kidneys filter toxins and wastes (removed from the body in the form of feces and urine) and work to retain nutrients.

However, when you aren’t adequately hydrated, your kidneys retain fluid instead of nutrients. Constipation can also be caused by a lack of hydration, as there isn’t enough water to soften hard stools.

Drinking water will help to ensure your kidneys are working efficiently, and that your body is able to remove waste when required. A build-up of waste in your body can increase your body weight, and leave you feeling bloated, nauseous, or tired.

How Much Water Should You Drink?

Previously, many health professionals and researchers recommended the eight-by-eighty rule. It was that you should drink 8, eight-ounce glasses of water each day. However, like many things in life, hydration is very dependent on the individual.

The amount of water and individual requires is dependent on many different factors. These include how active you are, the climate you live and work in, your size and weight.

In general, you should be drinking water when you are thirsty, and until you have quenched that thirst. Those exercising a lot or working outdoors should be drinking more water than those who exercise less frequent or sit at a desk for work.

Keep in mind that fluid loss is greatly increased during exercise, while sick, and in warmer climates. So drink a little extra when those scenarios apply to you.

Tips For Staying Hydrated To Help Weight Loss

  • It is a lot easier to track how much water you are drinking if you are always using the same water bottle. Consider purchasing one of the reusable water bottles from an article we just wrote on our top 5 picks for the best water bottle for daily use. The water bottles reviewed keep contents cold for extended periods of time and will easily travel with you throughout your daily routine by attaching to your bag or fitting in your cup holder.
  • Keeping your body hydrated doesn’t just mean drinking water. Meals that are rich in water also help to hydrate your body. Consider eating more soups, broths, smoothies, curries, and stews. These foods are typically high in liquid while can also be low in calories.
  • Fruits and vegetables also have a high water content. Lettuce, celery, cucumber, watermelon, grapefruit, berries. These options are all rich in water but low in calories.
  • Use sunscreen on all areas of skin exposed to the sun, and drink water regularly when out in hot weather. Furthermore, six important tips to avoid dehydration in hot weather can be read in a recent article we wrote.
  • Periodically drink water throughout the day, chugging water will just run right through your body, making you urinate more frequently. If you struggle with remembering to drink water throughout the day, there are water bottles that can help you with that. Check out other articles we wrote about water bottles with time markings or with a reminder alarm. Both of these options can help you to stay on track with your daily hydration goals.


In this article, we review the question, can drinking water can help you lose weight? Drinking water can help you lose weight by:

  • improving the length and intensity of exercise
  • reducing calorie intake from sugary drinks
  • suppressing your appetite by drinking before a meal
  • boosting your metabolism
  • removing waste from your body

Furthermore, we review the amount of water you should be drinking each day and provide some tips for staying hydrated to help weight loss.

For any comments, questions or feedback you might have, please send us a message through our contact form.

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