How Much Water Should I Drink To Lose Weight?



Drinking plenty of water is one of the main principles of weight loss.  But How Much Water Should I Drink To Lose Weight?

Weight loss requires a lot of effort: Eat healthier, exercise more, get 6-8 hours of sleep each night, and drink plenty of fluids.

Drinking water not only saves you calories, but it is also essential for sensitive brain function, keeping your organs functioning properly and restoring health - are a few important reasons.  In addition, water can also help boost metabolism and waste toxins.

But, How Much Water Should I Drink To Lose Weight each day?  For some, that might be the standard eight 8-ounce glasses (1 ounce equals 29.57 milliliters, One 8-ounce glass equals 236.56 milliliters), but others may need more (or perhaps less).  

As below Nutritionists help you answer the question of How Much Water Should I Drink To Lose Weight each day? 

How Much Water Should I Drink To Lose Weight?

1. How Much Water Should I Drink To Lose Weight  each day?

Although people have different needs, Nutritionists recommended amount of eight 8-ounce glasses (64-ounce total, or about 1.9 liters) is enough and can help boost your weight loss for the average person or those who just want to lose a few pounds.

It may not sound like an overwhelming number, but the challenge for most people is to get enough water in the first place.  According to a study by the US Centers for Disease Control and Prevention (CDC), 43% of adults drink less than 4 glasses of water a day, with 7% saying they don't drink any!

In general, let your thirst be your guide.  If you are still thirsty after drinking 2 liters of water throughout the day, make sure you adjust your intake accordingly.

But remember not to overdo water.  Drinking too much water can lead to hyponatremia, also known as water intoxication, when sodium levels in the body are excessively diluted and can lead to brain swelling, seizures and coma.

How Much Water Should I Drink To Lose Weight?How Much Water Should I Drink To Lose Weight? / ph: pexels

2. How Much Water Should I Drink To Lose Weight  If I am practicing a lot?

 If you're a heavy-training athlete or endurance athlete, you'll need 64-ounce more water than the standard level.  After heavy sweating, you can deplete your body of the proper amount of water.

The American College of Sports Medicine recommends drinking 16 extra ounces (473.12 ml) of water before exercising, and sipping 4-8 ounces (120-240 ml) during exercise, and another 16 ounces after exercise.  You can also weigh yourself before exercising and see how many pounds you've lost.  Drink 16 ounces afterwards for each pound (1 pound equals 0.453 kg) lost.

3. How Much Water Should I Drink To Lose Weight If i am overweight?

 For people who are overweight or obese, their water needs are different.  Experts said they will need to drink more water to stay hydrated and support weight loss.  A simple math equation for this is to drink half of your body weight in ounces of water.  So if you weigh 180 pounds (1 pound equals 0.453 kilograms; 180 pounds is about 82 kilograms), you should drink 90 ounces (about 2.66 liters) of water each day.

A study published in Annals of Family Medicine found that those with higher BMIs were the least hydrated.  Research suggests that water is an essential nutrient and may play a role in weight loss like food and exercise.  Virginia Tech researchers found that overweight adults who drank 16 ounces of water half an hour before their meals lost 3 pounds compared to those who didn't and lost 9 pounds by the end of 12 weeks.

Experts said thay replacing sugary and calorie beverages like soda, fruit juice and sugary iced tea with water can also help boost weight loss.

It should noted that although everyone has their own personal hydration needs, a dose of 64 ounces of water is required.  Let your thirst be your guide;  If you still have dry throat after 8 glasses of water, drink more (but don't overdo it).

Another sign of whether you are drinking enough fluids is the color of your urine.  Light yellow or almost transparent urine means you are well hydrated.  The urine is dark yellow, which means you need to drink more water.

Remember the signs of dehydration: thirst, dry mouth, headache, and in extreme cases dizziness and feeling lethargic.  Just losing 2% of water in the body can negatively impact athletic performance.

There are other factors that may affect how much water you should drink: Sweating more, staying in the hot sun, taking certain medications or drinking alcohol.  White experts recommend drinking an 8-ounce glass of water for every alcoholic drink you consume, and eat plenty of water-rich foods like watermelon, cucumber, and celery.

Remember, no matter what, a weight loss program should include about 64 ounces of water - more if you have to lose a lot of weight or your program involves a lot of exercise.

So grab a BPA-free, reusable water bottle, refill the bottle and sip it your way.

How Much Water Should I Drink To Lose Weight?

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