If you’re trying to lose weight, you’ve probably seen the advice to drink more water. But what’s behind that recommendation? Can plain old water really help you shed pounds?
Your water bottle isn’t a magic ticket to a lower number on the scale. But water can play a helpful role in weight management—and is critical for your overall health, too. “There are very few bodily functions that don’t require water,” notes Ava Daly, MS, RDN, a registered dietitian nutritionist at Henry Ford Health.
Here’s what to know about H2O and weight.
Water and Weight Loss
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Water is thought to help with weight loss in a few different ways—mostly by helping keep hunger in check. “If we’re dehydrated, we can confuse thirst for hunger and end up eating more throughout the day,” Daly says. “Drinking water may also help suppress ghrelin, the ‘hunger hormone’ that regulates appetite.”
Water is also a great complement to a healthy diet. Eating fiber-rich foods helps you feel fuller and slows digestion, aiding in weight loss. But we need to drink plenty of water to help that fiber move through our digestive system, Daly cautions.
“If you increase fiber and don’t drink enough fluid, you could become constipated,” she says. If you’re adding more fiber to your diet, be sure to fill your glass.
While water can be helpful for maintaining a healthy weight, it’s not a substitute for good nutrition. It’s important to eat healthy meals, and not replace meals with water, Daly notes. That said, swapping in water instead of soda, juice or other sweetened beverages can go a long way toward cutting back the number of calories you consume.
Hydration and Health
How much water should you drink? People who are trying to lose weight don’t necessarily need to drink more water than anyone else. The goal, Daly says, is to drink enough each day to stay fully hydrated.
The exact amount varies, depending on factors like your height, weight, activity levels and health. People with conditions such as kidney disease or heart failure might need to restrict fluid intake. If you’re pregnant or breastfeeding, you might need to drink extra water.
“Your healthcare team can help you calculate an individual target,” Daly says. “But most healthy people should drink a minimum of around 50 to 72 ounces each day.”
Besides measuring, you can watch out for signs that you aren’t drinking enough. Symptoms of dehydration include:
- Dark-colored urine
- Dizziness
- Dry mouth
- Feeling tired
- Headaches
- Thirst
Tips for Staying Hydrated
Increasing your water intake can take some time to get in the habit. Daly recommends these tips to help ensure you’re staying hydrated:
- Plan ahead: Set timers on your phone to remind you to drink more water.
- Sip smarter: Get a water bottle with a straw to encourage you to sip often throughout the day.
- Make it tasty: Add fruits (like berries or citrus slices) or herbs (like mint) to plain water for a flavor boost.
- Change it up: Like plain water, seltzers and herbal teas provide hydration without calories or caffeine.
- Don’t forget food: Snack on foods with a high water content. Melon, strawberries, lettuce and celery are more than 90% water!
- Pick better beverages: Limit caffeine and alcohol, which can be dehydrating.
Reviewed by Ava Daly, MS, RDN, a registered dietitian nutritionist at Henry Ford Health.
