Are you like me, confused about how much water to drink daily for weight loss? I have heard several recommendations and like almost everything concerning diet and weight loss, it’s hard to know what to do and which advice you should follow.
Of course, you have seen that eight glasses is the optimum amount of water we should have. Some experts also recommend more if you are overweight. We are also told that sometimes we are thirsty rather than hungry so drink water instead of eating.
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Another recommendation is to drink two glasses of water before every meal to reduce the amount you eat. So often we see individuals walking around with their water bottles like they are running a marathon in the Sahara Desert.
There are several websites that offer a free calculator to discover how much water one should drink daily. They usually ask for your weight, age, and how active you are. Recently, I completed two of these calculators.
The first water calculator recommended that I drink 189 ounces (5.6 liters or 23.6 glasses) of water daily. Another water calculator said I should drink 215 ounces (6.37 liters 0r 26.9 glasses) daily. With recommendations like these, I’ll never be able to be far away from a restroom!
How Much Water to Drink Daily for Weight Loss?
When it comes to how much water to drink daily for weight loss, there is scientific evidence to support drinking water for weight loss. Drinking water before meals can reduce your appetite. Water will fill up some of your stomach so there is not much room for a large meal. Other studies have found that drinking more water is correlated with eating fewer calories and avoiding weight gain.
These studies did give recommendations on how much water to drink daily to lose weight and it is 1-2 liters or 4 – 8 glasses. Another consequence of drinking more water is that it usually replaces high calories, sugary drinks. So yes, drinking water can help you lose weight.
And now we know that we should aim to drink about 4 – 8 glasses. Drinking this much water may seem impossible in the beginning. But start small and try to increase by a half a glass or one glass a day. Keeping a record or logging your water intake is also very helpful. I use my Fitbit to log my water. Keeping a water bottle on your desk or somewhere you can see it helps as well.
This is how I get my 8 glasses a day:
- 1 glass with a pill I take soon after I wake up
- 2 glasses when I exercise before breakfast
- 1 glass with breakfast
- 1.glass before and with lunch
- 1.glass before and with dinner
- 2 glasses when I exercise after dinner
This is my favorite smart water bottle. It tracks every sip you take and lights up when it’s time for a drink!
I sometimes get tired of plain water. So I keep things interesting by adding fruit, not just lemon or lime, to my water and it since it looks so petty it will be easier to drink. I know a few people who dilute their sugar-free apple or orange juice with water.
Sparkling water is also a nice change. I use SodaStream that magically turns plain tap water into sparkling water in a few seconds.
I used to use water enhancers, you know those flavored things you can squirt in your water bottle, but I don’t know what’s in them and I am trying to eat and drink things made by mother nature.
Also read Top 5 Foods for Permanent Weight Loss
I hope you are relieved to get the science-based answer to how much water to drink daily for weight loss? If 8 glasses of water are too much for you right now, feel free to experiment and see what works best for you! You might be fine with drinking only 4 glasses of water!
Let me know how much water you drink daily?