Water and Weight Loss: How much water should I drink in a day?

Imagine going to sleep at night and having fat (effortlessly!) melt away while you haven’t changed anything with your diet or exercise level.

how much water to drink to lose weight

Sounds too good to be true, right? Well hold onto your hat, sister, I have good news!

The Journal of Obesity found a significant loss of body fat in overweight women who increased their water intake over time. The operative word here is significant.

All these women did was increase their water intake to over 1 liter per day. No change in diet or exercise routines. They simply upped their water intake.

We can go a full three weeks without food—but we can’t go more than three days without water.

This shows you how important water is, yet it’s totally overlooked and underestimated!

Benefits of Water

Burns more Calories

There are numerous studies showing that drinking more water increases calories burned at rest. I don’t know about you but I’m aaaalllll over anything that burns more calories at rest.

Tip: If you want to burn even more calories, drink water cold. It takes more energy to bring the water up to body temperature.

Reduced Calorie Intake

Go drink 16 ounces of water right now. Seriously, try it out!

You’ll feel full. The water takes up space in the stomach which keeps you from snacking.

How much water should you drink?

Aaaahhhh…the million dollar question.

I spent hours trying to figure out the answer. Sure, you’ll see a lot about the 8×8 rule which means drink 8-8 ounce glasses of water each day.

But as a physical therapist that’s not good enough for me. I want to see clinical studies that prove how much we should be drinking for optimal benefits.

And well? There aren’t any. I can’t find any studies that tell us exactly how much we should be drinking.

As shown in the studies above, we do know that increasing water consumption increases calories burned at rest.

Since water needs vary based on gender, height, weight, activity level and climate, there’s only one way to calculate YOUR needs.

Look at the color of your urine. Have a chuckle then seriously go do it 😉

If you’re well hydrated your urine will be clear to light yellow. That’s what you want.

So to create a baseline, measure out one ounce of water for every pound you weigh. If you weigh 150 pounds that would be 150 ounces of water.

Drink that evenly throughout the day and evaluate your urine color. If it’s anything darker than light yellow, you know you need more.

If it’s clear to light yellow you know you’re good, or you can experiment with backing down to half an ounce per pound of body weight and see how that goes.

Now you.

How much water do you drink everyday? Do you notice a difference in how you feel based on your water intake?


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