{"id":57192,"date":"2026-10-26T12:40:05","date_gmt":"2026-10-26T12:40:05","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=57192"},"modified":"2026-10-26T14:58:54","modified_gmt":"2026-10-26T14:58:54","slug":"how-much-water-should-i-drink-a-day-to-lose-weight","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/","title":{"rendered":"Does drinking water help you lose weight? How much to drink"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/#Key_takeaways\" >Key takeaways<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/#Does_drinking_water_help_you_lose_weight\" >Does drinking water help you lose weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/#How_much_water_should_I_drink_to_lose_weight\" >How much water should I drink to lose weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/#Does_drinking_water_before_meals_reduce_appetite_and_calorie_intake\" >Does drinking water before meals reduce appetite and calorie intake?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/#Can_chugging_water_make_you_feel_full\" >Can chugging water make you feel full?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/#Can_drinking_water_raise_metabolism_or_burn_calories\" >Can drinking water raise metabolism or burn calories?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/#What_is_the_difference_between_water_weight_and_body_fat\" >What is the difference between water weight and body fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/#Can_drinking_water_help_you_lose_belly_fat\" >Can drinking water help you lose belly fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/#What_drinks_can_help_with_weight_loss\" >What drinks can help with weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/#Is_drinking_too_much_water_dangerous\" >Is drinking too much water dangerous?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/#What_are_the_signs_of_dehydration\" >What are the signs of dehydration?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/#How_can_you_stay_hydrated_during_weight_loss\" >How can you stay hydrated during weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/#How_can_I_lose_20_pounds_quickly\" >How can I lose 20 pounds quickly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/#Why_do_you_lose_water_weight_first\" >Why do you lose water weight first?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/#Does_drinking_hot_water_help_you_lose_weight\" >Does drinking hot water help you lose weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/#Does_drinking_cold_water_burn_more_calories\" >Does drinking cold water burn more calories?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/#The_bottom_line\" >The bottom line<\/a><\/li><\/ul><\/nav><\/div>\n<p><em>Drinking water may help you lose weight in modest ways. It mainly works by replacing sugary drinks and helping some people eat less at meals. Water alone does not burn fat. Most adults can follow thirst and aim for pale yellow urine rather than a fixed number of glasses.<\/em><\/p>\n<p>This guide explains what studies show about water and weight. It also covers how much to drink and when too much becomes a risk. For a structured approach, see our <a href=\"https:\/\/betterme.world\/articles\/hydration-challenge\/\">hydration challenge<\/a>.<\/p>\n<p>Following exercise and diet plans is the key in your fitness journey and greatly impacts results. In 4 weeks users can typically expect to lose not more than 1-2 lbs per week. Individual results may vary.<\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_much_water_should_i_drink_a_day_to_lose_weight&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_much_water_should_i_drink_a_day_to_lose_weight\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Key_takeaways\"><\/span><strong>Key takeaways<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>These points summarize the link between hydration and weight loss.<\/p>\n<ul>\n<li>In a 12-week trial, adults aged 55 to 75 drank 500 ml of water before meals. They lost about 2 kg more than a diet-only group (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19661958\/\">1<\/a>).<\/li>\n<li>Swapping sugary drinks for water lowers calorie intake without reducing hydration.<\/li>\n<li>In a small study, overweight women drank extra water for 8 weeks. They had modest drops in weight and body fat (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25097411\/\">2<\/a>).<\/li>\n<li>There is little evidence that drinking water raises metabolism enough to matter for weight.<\/li>\n<li>Reference intakes for total water are about 2.7 liters for women and 3.7 liters for men. These include water from food (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2908954\/\">4<\/a>).<\/li>\n<li>Drinking far more than your body needs can cause hyponatremia, a dangerous drop in blood sodium (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK470386\/\">5<\/a>).<\/li>\n<li>Steady weight loss of about 1 to 2 pounds per week is more likely to last (<a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/index.html\">6<\/a>).<\/li>\n<\/ul>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Does_drinking_water_help_you_lose_weight\"><\/span><strong>Does drinking water help you lose weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Yes, drinking water can help you lose weight a little, mostly by changing what and how much you eat. It helps more when combined with a calorie deficit and regular activity. Water alone plays a small role in weight change.<\/p>\n<p>Research points to three main pathways:<\/p>\n<ul>\n<li>Fewer liquid calories. Plain water has no calories, unlike soda, juice, or sweetened coffee.<\/li>\n<li>Smaller meals for some people. A glass of water before eating may reduce how much some adults eat (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19661958\/\">1<\/a>).<\/li>\n<li>Body measurements in one study. Over eight weeks, 50 overweight participants had changes in weight, BMI, and skinfolds after drinking extra water (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3809630\/\">3<\/a>).<\/li>\n<\/ul>\n<p>In one study, overweight women drank 1.5 liters of extra water daily for 8 weeks. They saw small reductions in weight, BMI, and body fat (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25097411\/\">2<\/a>). The study was small and had no control group, so treat the result with caution.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_much_water_should_I_drink_to_lose_weight\"><\/span><strong>How much water should I drink to lose weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>There is no special amount you need to drink for weight loss. Your water needs depend on body size, activity, diet, and hot weather. Reference intakes give a starting point (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2908954\/\">4<\/a>).<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Group<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Total water per day (food and drinks)<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Approximate amount from drinks<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Adult women<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>About 2.7 liters (91 ounces)<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>About 2.2 liters (9 cups)<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Adult men<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>About 3.7 liters (125 ounces)<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>About 3 liters (13 cups)<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Food supplies roughly 20% of total water intake, so drinks cover the rest (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2908954\/\">4<\/a>). The popular advice of 8 glasses a day is a simple guide, not a precise rule. Another common tip, drinking ounces equal to half your body weight in pounds, lacks strong evidence.<\/p>\n<p>Use these signs to check whether you drink enough water:<\/p>\n<ul>\n<li>Your urine is pale yellow.<\/li>\n<li>You rarely feel very thirsty.<\/li>\n<li>You drink more during exercise, illness, and hot weather.<\/li>\n<\/ul>\n<p>People with kidney, heart, or liver conditions may need different limits. Ask a doctor before changing your water intake if this applies to you.<\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_much_water_should_i_drink_a_day_to_lose_weight\">Start using our app and watch the magic happen<\/a>.<\/strong><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Does_drinking_water_before_meals_reduce_appetite_and_calorie_intake\"><\/span><strong>Does drinking water before meals reduce appetite and calorie intake?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Drinking water before meals may reduce calorie intake for some people. Over 12 weeks, adults aged 55 to 75 drank 500 ml before each main meal on a reduced-calorie diet. They lost about 2 kg more than a diet-only group (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19661958\/\">1<\/a>). The water also lowered meal intake at the start of the study.<\/p>\n<p>A separate study in 15 non-obese young adults found lower meal energy intake after pre-meal water (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6209729\/\">7<\/a>). If you have a fluid restriction, ask a doctor before drinking extra water with meals.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Can_chugging_water_make_you_feel_full\"><\/span><strong>Can chugging water make you feel full?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Chugging water can make you feel full briefly because it takes up space in the stomach. That feeling usually fades quickly as water empties from the stomach. Sipping water through the meal may be more comfortable.<\/p>\n<p>Drinking a very large volume fast can cause nausea. It does not replace the fullness that comes from protein and fiber.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_much_water_should_i_drink_a_day_to_lose_weight\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4563.png\" alt=\"how much water should i drink a day to lose weight\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_much_water_should_i_drink_a_day_to_lose_weight\">\u00a0<\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Can_drinking_water_raise_metabolism_or_burn_calories\"><\/span><strong>Can drinking water raise metabolism or burn calories?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>There is little evidence that drinking water raises metabolism enough to matter for weight. Water-induced thermogenesis refers to a possible change in energy use after drinking water. One eight-week study tracked body weight, BMI, and skinfolds after extra water intake (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3809630\/\">3<\/a>). It did not measure calorie burning directly, so the size of any metabolic effect is unclear.<\/p>\n<p>Water is essential for many metabolic processes, including lipolysis, the breakdown of stored fat into glycerol and fatty acids. That does not mean drinking more water speeds up fat metabolism. Your body needs water for bodily functions and digestion. Extra water beyond your needs does not speed fat burning.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_is_the_difference_between_water_weight_and_body_fat\"><\/span><strong>What is the difference between water weight and body fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Water weight is fluid your body holds, while body fat is stored energy. Water weight can change by a kilogram or more in a day with salt, carbohydrates, hormones, or exercise. Body fat changes slowly with a sustained calorie deficit.<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Feature<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Water weight<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Body fat<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>What it is<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Fluid held in tissues and with glycogen<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Stored energy in fat cells<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>How fast it changes<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Hours to days<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Weeks to months<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Common causes of change<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Salt, carbohydrate intake, hormones, heat<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Long-term calorie balance<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Early drops on the scale during a diet are often water. Glycogen, the stored form of carbohydrate, holds water. Using glycogen releases that water, which is why initial losses can look large.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_much_water_should_i_drink_a_day_to_lose_weight\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4595.png\" alt=\"how much water should i drink a day to lose weight\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Can_drinking_water_help_you_lose_belly_fat\"><\/span><strong>Can drinking water help you lose belly fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Drinking water cannot target belly fat. Your body loses fat from many areas in a pattern you cannot choose. Water may support overall weight loss, which can include the waist, as part of a wider plan.<\/p>\n<p>Bloating can also make the belly look larger. Staying hydrated and eating less salt may reduce fluid retention for some people.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_drinks_can_help_with_weight_loss\"><\/span><strong>What drinks can help with weight loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Low-calorie drinks such as water, unsweetened tea, and black coffee can help with weight loss by replacing sugary drinks. Their own effects on metabolism are small.<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Drink<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>What research suggests<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Plain or sparkling water<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>No calories; useful swap for soda and juice<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Green tea<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>A review found very small, not clinically important effects on weight (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23235664\/\">8<\/a>)<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Coffee<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>A meta-analysis studied caffeine interventions and weight or BMI, not the effect of an ordinary serving of brewed coffee (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30335479\/\">9<\/a>)<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Sugary drinks<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Add calories without much fullness; limit them<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Watch added sugar and cream in tea and coffee. These can turn a low-calorie drink into a dessert.<\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_much_water_should_i_drink_a_day_to_lose_weight\">Get your life moving in the right direction with BetterMe! <\/a><\/strong><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Is_drinking_too_much_water_dangerous\"><\/span><strong>Is drinking too much water dangerous?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Yes, drinking too much water too quickly can be dangerous. It can dilute blood sodium and cause hyponatremia (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK470386\/\">5<\/a>). Signs can include nausea, headache, confusion, and muscle cramps, and severe cases are a medical emergency.<\/p>\n<p>Healthy kidneys can only clear a limited amount of water per hour. Avoid challenges that push you to drink gallons in a day. Spread your water intake across the day instead.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_are_the_signs_of_dehydration\"><\/span><strong>What are the signs of dehydration?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Signs of dehydration include thirst, dark urine, headache, tiredness, and dizziness. Mild dehydration can also make workouts feel harder. Drink sufficient water through the day so you do not become dehydrated.<\/p>\n<p>Consuming enough water matters more during exercise, illness, and heat. People who sweat heavily may also need to replace salt.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_much_water_should_i_drink_a_day_to_lose_weight\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4432.png\" alt=\"how much water should i drink a day to lose weight\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_can_you_stay_hydrated_during_weight_loss\"><\/span><strong>How can you stay hydrated during weight loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>To stay hydrated, make water easy to reach and pair it with daily routines. These habits support proper hydration without forcing large amounts.<\/p>\n<ol>\n<li>Keep a refillable bottle at your desk or in your bag.<\/li>\n<li>Drink a glass of water with each meal and snack.<\/li>\n<li>Add lemon, cucumber, or mint for flavor.<\/li>\n<li>Eat water-rich foods such as soups, fruit, and vegetables.<\/li>\n<li>Keep water available for hydration, and respond to hunger with appropriate food rather than using water to suppress it.<\/li>\n<li>Drink more on active days and in hot weather.<\/li>\n<\/ol>\n<p>Learn more about <a href=\"https:\/\/betterme.world\/articles\/the-importance-of-drinking-water-reasons-and-tips\/\">the importance of drinking water<\/a>. For food-planning context, see our <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-meal-ideas\/\">intermittent fasting meal ideas<\/a>.<\/p>\n<style>.entry-content h1,.entry-content h2,.entry-content > h3{text-align:center;}.entry-content li h3{text-align:left;}<\/style>\n<style id=\"faq-title-center\">.entry-content h2:has(#Frequently_Asked_Questions){text-align:center;}<\/style>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_lose_20_pounds_quickly\"><\/span><strong>How can I lose 20 pounds quickly?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Losing 20 pounds takes time if you want the weight to stay off. Steady loss of about 1 to 2 pounds per week is more likely to last (6). At that pace, 20 pounds would take about 10 to 20 weeks, and results vary. Crash diets and water fasts mostly remove water first.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_do_you_lose_water_weight_first\"><\/span><strong>Why do you lose water weight first?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Your body uses stored glycogen early in a calorie deficit. Glycogen is stored with water, so that water leaves as glycogen is used.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_drinking_hot_water_help_you_lose_weight\"><\/span><strong>Does drinking hot water help you lose weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, hot water does not help you lose weight on its own. Like cold water, it has no calories. Its temperature has little effect on weight. Any benefit comes from replacing higher-calorie drinks.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_drinking_cold_water_burn_more_calories\"><\/span><strong>Does drinking cold water burn more calories?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, there is little evidence that cold water burns enough extra calories to change your weight. One eight-week water study did not measure calorie burning after cold water (3). Choose a water temperature you find comfortable to drink.<\/span><\/p>\n\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;LINK&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:805,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_much_water_should_i_drink_a_day_to_lose_weight\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"The_bottom_line\"><\/span><strong>The bottom line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Drinking water can support weight management, but water alone does not cause meaningful fat loss. Use water to replace sugary drinks, try a glass before meals, and follow your thirst. Make water part of your weight loss plan alongside balanced meals and activity.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Drinking water may help you lose weight in modest ways. It mainly works by replacing sugary drinks and helping some people eat less at meals. Water alone does not burn fat. Most adults can follow thirst and aim for pale yellow urine rather than a fixed number of glasses. This guide explains what studies show [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":94781,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"coauthors":[123,87],"class_list":["post-57192","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Does drinking water help you lose weight?<\/title>\n<meta name=\"description\" content=\"Does drinking water help you lose weight? Learn how much water to drink, what research shows, and when too much becomes a risk.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Does drinking water help you lose weight? How much to drink\" \/>\n<meta property=\"og:description\" content=\"Does drinking water help you lose weight? Learn how much water to drink, what research shows, and when too much becomes a risk.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-26T14:58:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/How-Much-Water-to-Drink-to-Lose-Weight.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1586\" \/>\n\t<meta property=\"og:image:height\" content=\"992\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-much-water-should-i-drink-a-day-to-lose-weight\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-much-water-should-i-drink-a-day-to-lose-weight\\\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/8ff33a29995f07a5ebde7ed0c73aaa6c\"},\"headline\":\"Does drinking water help you lose weight? How much to drink\",\"dateModified\":\"2026-10-26T14:58:54+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-much-water-should-i-drink-a-day-to-lose-weight\\\/\"},\"wordCount\":1571,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-much-water-should-i-drink-a-day-to-lose-weight\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/10\\\/How-Much-Water-to-Drink-to-Lose-Weight.webp\",\"articleSection\":[\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<p><em>Drinking water may help you lose weight in modest ways. It mainly works by replacing sugary drinks and helping some people eat less at meals. Water alone does not burn fat. Most adults can follow thirst and aim for pale yellow urine rather than a fixed number of glasses.<\\\/em><\\\/p>\\r\\n<p>This guide explains what studies show about water and weight. It also covers how much to drink and when too much becomes a risk. For a structured approach, see our <a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/hydration-challenge\\\/\\\">hydration challenge<\\\/a>.<\\\/p>\\r\\n<p>Following exercise and diet plans is the key in your fitness journey and greatly impacts results. In 4 weeks users can typically expect to lose not more than 1-2 lbs per week. Individual results may vary.<\\\/p>\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\\\/\\\/quiz.betterme.world\\\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_much_water_should_i_drink_a_day_to_lose_weight\\\\&quot; mp4=\\\\&quot;https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2023\\\/06\\\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\\\/span>\\r\\n<h2 style=\\\"text-align:center;\\\"><strong>Key takeaways<\\\/strong><\\\/h2>\\r\\n<p>These points summarize the link between hydration and weight loss.<\\\/p>\\r\\n<ul>\\r\\n<li>In a 12-week trial, adults aged 55 to 75 drank 500 ml of water before meals. They lost about 2 kg more than a diet-only group (<a href=\\\"https:\\\/\\\/pubmed.ncbi.nlm.nih.gov\\\/19661958\\\/\\\">1<\\\/a>).<\\\/li>\\r\\n<li>Swapping sugary drinks for water lowers calorie intake without reducing hydration.<\\\/li>\\r\\n<li>In a small study, overweight women drank extra water for 8 weeks. They had modest drops in weight and body fat (<a href=\\\"https:\\\/\\\/pubmed.ncbi.nlm.nih.gov\\\/25097411\\\/\\\">2<\\\/a>).<\\\/li>\\r\\n<li>There is little ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-much-water-should-i-drink-a-day-to-lose-weight\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-much-water-should-i-drink-a-day-to-lose-weight\\\/\",\"name\":\"Does drinking water help you lose weight?\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-much-water-should-i-drink-a-day-to-lose-weight\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-much-water-should-i-drink-a-day-to-lose-weight\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/10\\\/How-Much-Water-to-Drink-to-Lose-Weight.webp\",\"dateModified\":\"2026-10-26T14:58:54+00:00\",\"description\":\"Does drinking water help you lose weight? 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/author\\\/nderitumunuhe\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Does drinking water help you lose weight?","description":"Does drinking water help you lose weight? Learn how much water to drink, what research shows, and when too much becomes a risk.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/","og_locale":"en_US","og_type":"article","og_title":"Does drinking water help you lose weight? How much to drink","og_description":"Does drinking water help you lose weight? Learn how much water to drink, what research shows, and when too much becomes a risk.","og_url":"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2026-10-26T14:58:54+00:00","og_image":[{"width":1586,"height":992,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/How-Much-Water-to-Drink-to-Lose-Weight.webp","type":"image\/webp"}],"author":"Nderitu Munuhe, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe, Kristen Fleming, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/8ff33a29995f07a5ebde7ed0c73aaa6c"},"headline":"Does drinking water help you lose weight? How much to drink","dateModified":"2026-10-26T14:58:54+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/"},"wordCount":1571,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/How-Much-Water-to-Drink-to-Lose-Weight.webp","articleSection":["Weight Loss"],"inLanguage":"en-US","articleBody":"<p><em>Drinking water may help you lose weight in modest ways. It mainly works by replacing sugary drinks and helping some people eat less at meals. Water alone does not burn fat. Most adults can follow thirst and aim for pale yellow urine rather than a fixed number of glasses.<\/em><\/p>\r\n<p>This guide explains what studies show about water and weight. It also covers how much to drink and when too much becomes a risk. For a structured approach, see our <a href=\"https:\/\/betterme.world\/articles\/hydration-challenge\/\">hydration challenge<\/a>.<\/p>\r\n<p>Following exercise and diet plans is the key in your fitness journey and greatly impacts results. In 4 weeks users can typically expect to lose not more than 1-2 lbs per week. Individual results may vary.<\/p>\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_much_water_should_i_drink_a_day_to_lose_weight\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n<h2 style=\"text-align:center;\"><strong>Key takeaways<\/strong><\/h2>\r\n<p>These points summarize the link between hydration and weight loss.<\/p>\r\n<ul>\r\n<li>In a 12-week trial, adults aged 55 to 75 drank 500 ml of water before meals. They lost about 2 kg more than a diet-only group (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19661958\/\">1<\/a>).<\/li>\r\n<li>Swapping sugary drinks for water lowers calorie intake without reducing hydration.<\/li>\r\n<li>In a small study, overweight women drank extra water for 8 weeks. They had modest drops in weight and body fat (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25097411\/\">2<\/a>).<\/li>\r\n<li>There is little ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/","url":"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/","name":"Does drinking water help you lose weight?","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/How-Much-Water-to-Drink-to-Lose-Weight.webp","dateModified":"2026-10-26T14:58:54+00:00","description":"Does drinking water help you lose weight? Learn how much water to drink, what research shows, and when too much becomes a risk.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/How-Much-Water-to-Drink-to-Lose-Weight.webp","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/How-Much-Water-to-Drink-to-Lose-Weight.webp","width":1586,"height":992,"caption":"Glass carafe and glass of water on a table, illustrating does drinking water help lose weight."},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Weight Loss","item":"https:\/\/betterme.world\/articles\/weight-loss\/"},{"@type":"ListItem","position":3,"name":"Does drinking water help you lose weight? How much to drink"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/8ff33a29995f07a5ebde7ed0c73aaa6c","name":"Nderitu Munuhe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.pngccd7054821dc30e8456af884eaf0f611","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","caption":"Nderitu Munuhe"},"description":"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.","url":"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/57192","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=57192"}],"version-history":[{"count":2,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/57192\/revisions"}],"predecessor-version":[{"id":94800,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/57192\/revisions\/94800"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/94781"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=57192"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=57192"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=57192"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=57192"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}