Hydration and Weight Loss: How Much Water Should You Drink?

Hydration and Weight Loss: How Much Water Should You Drink?
While water itself doesn't magically burn fat, staying hydrated is crucial for weight loss. Here's how water intake can support your weight loss journey:
Feeling Fuller for Longer: Water can increase satiety, making you feel less hungry and potentially reducing calorie intake. Drinking water before meals can be particularly helpful.


Reduced Calorie Intake: Water is calorie-free, so it displaces sugary drinks that pack on the calories.


Improved Metabolic Function: Studies suggest water may boost metabolism slightly, although the effect is modest.


How Much Water Should You Drink?
There's no one-size-fits-all answer. However, here are some guidelines:
General Recommendations: The National Academies of Sciences recommends around 15.5 cups (3.7 litres) of Drinking water daily for men and 11.5 cups (2.7 litres) for women.


Body Weight: Some suggest consuming half your body weight in ounces of water daily. So, a 150-pound person would aim for 75 ounces.


Activity Level: Exercise increases sweating, so you'll need to drink more to replenish fluids lost.


Climate: Hot and humid environments increase fluid loss through sweat.


Listen to Your Body
Thirst is a good indicator of hydration needs. If you're thirsty, you're already slightly dehydrated. Here are some signs you might need more water:
Dark urine
Fatigue
Headache
Constipation
Tips for Drinking More Water
Carry a reusable water bottle and sip throughout the day.
Infuse water with fruits or herbs for added flavour.
Set reminders on your phone or use a water tracking app.
Choose water over sugary drinks.