Are you trying to lose weight? You might be focusing on healthy food, portion sizes and exercise — but what you drink matters too. Paying attention to water intake can make a real difference.
Drinking water can boost your metabolism. One study found that about 10 minutes after drinking roughly 2.25 cups of water, metabolic rate rose by about 30%, and the effect lasted 30–40 minutes. Water is essentially “negative calorie” because your body uses energy to process and distribute it. You wouldn’t lose weight by this alone, but it can help speed things up when combined with diet and exercise.
Water also helps curb appetite. A large glass before a meal fills the stomach, making it easier to eat less. In one study, people who drank water before meals lost significantly more weight than those who didn’t. Sometimes hunger signals are actually thirst, so if you feel low energy, dizzy, or have a grumbling stomach, try drinking water before grabbing a snack. If you drink before eating, wait about 30 minutes so digestive enzymes aren’t overly diluted.
Replacing sugary drinks with water cuts calories. A can of cola has about 140 calories; swapping two cans a day for water can add up to losing roughly a pound every 12 weeks. People who drink water tend to consume about 200 fewer calories per day than those who drink juice or soda. If plain water feels boring, try infusing it with fruit or cucumber for flavor.
People who drink more water often have healthier eating habits overall, including higher fruit and vegetable intake. Knowledge about healthy choices also plays a role: those who understand nutrition tend to make better decisions across the board.
Some say drinking ice water burns extra calories because the body needs to warm it up. Evidence is mixed, but adding ice won’t hurt and may make it easier to drink more water.
Staying hydrated improves exercise performance. Proper fluids help prevent muscle cramps, keep joints lubricated and allow the heart to pump blood more efficiently to working muscles. By the time you feel thirsty, you’re already mildly dehydrated — about 2% of body weight lost — and performance drops. To check hydration during workouts, weigh yourself before and after: a loss of 2% or more means you need to drink more. Drink a full glass about 15 minutes before exercising and try to take in roughly 8 ounces every 30 minutes during activity, increasing that if you sweat heavily or exercise in hot conditions.
Water supports your kidneys in flushing out waste. Poor hydration can lead to toxin buildup, inflammation and constipation, which can cause bloating and discomfort. Some people add lemon to their water because they feel it helps digestion and cleansing.
Pay attention to how you feel and how your urine looks — pale yellow usually means you’re hydrated, while darker urine suggests you need more fluids. Small, consistent changes like drinking water before meals and cutting out sugary drinks can add up and help with weight-loss efforts.
