Is drinking more water effective for weight loss

Modern people are overweight comparing previous generations due to several reasons. An abundance of food, unhealthy marketing for processed foods, less physical workout, and certain medications like psychotics and antidepressants. So there is a huge industry catering to the need for weight loss.

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Due to the above reasons, many people are eating more calories than they normally require thus storing extra calories as fat in our abdomens and critical organs. 

Why is being obese unhealthy?

  • Obesity is the main cause of type 2 diabetes. The probability of getting diabetes shoots up more than tenfold if you are obese. Diabetes causes many health complications from impotence to diabetic coma. Diabetes is a major chronic health concern across the world due to its
  • Obesity increases the risk of hypertension. Obese people need more blood to send oxygen into their bodies which increases the risk of hypertension. It is estimated that over 30 percent of hypertension is due to obesity. This is the reason why doctor advises people exercise and weight loss to manage hypertension.
  • Obesity increases the risk of heart diseases that include angina and heart attack. Being obese builds fatty material in your blood vessels. If the arteries in the heart get damaged and clogged, it causes a heart attack. Recent data shows that belly fat, as calculated by waist circumference greater than 38 inches increase the risk of heart disease.
  • Being overweight increases your risk of obstructive sleep apnea. It is a respiratory condition in which breathing is disturbed intermittently while sleeping causing disturbed oxygen supply to the brain while in sleep. It causes many health problems such as loss of memory, poor concentration, and hypertension.
  • The risk of cancer is higher increases 3-4 times for obese people. They have a greater risk of getting kidney, pancreatic, breast, bowel, and esophageal cancer. The reasons are largely due to the inflammation caused by the visceral that surrounds vital organs.
  • Obesity puts more stress on joint surfaces causing damage, being just 8 pounds overweight puts an extra 50 pounds of pressure on your knees which increase pain and worsen the damage.

How can water help reduce calorie intake?

Drinking water before our meals can help reduce your appetite, which in turn cuts back on caloric, helping with weight loss.

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According to a study of water and calorie intake, drinking 2 cups of water before meals helps lose weight more than others who did not drink before meals. 

When your stomach is full, it sends signals to your brain to stop eating. if you drink water that can help to take up space in your stomach, leading to a feeling of fullness and acting as an appetite suppressant.

Sometimes you may think that you are hungry when you are in fact thirsty. Drinking water before eating can help you with unnecessary snack habits.

Drinking water may temporarily increase your body’s basal metabolic rate(BMR) or the number of calories burned while resting. Thus increasing calorie expenditure.

Water intake and exercise

Each cell in our body, including the mitochondria, needs water to work properly.

Water helps your muscles, connective tissues, and joints to work optimally. It also helps vital organs like the kidneys, heart, lungs, and other organs to work effectively during and after exercise.

Without adequate water, the body even on the cellular scale does not have the required energy. Dehydration in the muscles causes muscle cramping and spasms.

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If your muscles lack water while exercising it can lead to injury through strain or tearing. So if you want to reduce weight by doing exercise you need adequate water. and always drink water before, during, and after exercise to avoid dehydration.

Drinking more water improves metabolism causing weight loss

A study has found that if you drink 1.5 L more water per day than usual, you can burn an extra 17,400 calories, which is equivalent to a weight loss of approximately five pounds.

They also found that you burn 40% more calories caused of the body’s attempt to heat the water you drank. 

How to enjoy drinking water?

Drinking water has many benefits however we all struggle to drink enough water following are a few ways we can increase our water intake.

  • Drinking 2 glasses of water during a meal can add extra  6 glasses of water daily while reducing significant calorie intake. 
  • Sometimes you are thirsty and you mistakenly believe you are hungry so drinking water reduces harmful snacking habits thus reducing calorie intake. 
  • You can drink vegetable and chicken soup for hydrating and are packed with nutrients.
fresh juice for weight loss
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Fresh juice
  • Fresh juice can be really nice hydrating agent apple juice is 90% water and tastes amazing add it with other veggies to make a filling and nutrient-dense smoothie.
  • Green and black tea is a good sources of water and good for health.
  • Eat foods high in water content like watermelon, cucumber, and green vegetables.
  • Drinking glasses of water immediately after waking up is an excellent habit because in the morning we are always dehydrated and need water to increase our metabolism.
  • I would strongly discourage drinking soft drinks since they have very high sugar and calories.  Unless we are doing physically demanding work that needs immediate sugar surge for survival and there is no other alternative.

What happens when your body receives adequate water for optimal functioning?

  1. The working of the endocrine glands is improved.
  2. Unintended water retention in the body is lost.
  3. Fat is used as fuel by the liver.
  4. A desire to drink water returns.
  5. The quick feeling of hunger reduces.

Moreover, it could help you reduce weight if you strategically drink it before and between your meals. 

Adding lemon to water

  • Water is the best beverage for hydration, but some people don’t like the taste of it on its own. Adding lemon enhances the water’s flavor, which may help us drink more.
  • Citrus fruits like lemons are high in vitamin C, a primary antioxidant that helps protect cells from damaging free radicals.  Vitamin C decreases the risk of cardiovascular diseases, and strokes and helps lower blood pressure.
  • Antioxidants found in lemons significantly reduce weight gain in lab mice. While these results are not confirmed in humans, anecdotal evidence is strong that lemon water reduces weight and diabetes
  • Vitamin C found in lemons should help reduce skin wrinkles, dry skin, and damage caused by sun rays. Adequate water helps skin moisture since dehydrated skins are more prone to wrinkles. 
  • Lemon juice contains a lot of vitamin C which helps the immune system. Thus helping the body to fight against infectious diseases and even reducing cancer.
  • Studies suggest that drinking lemon water helps in avoiding kidney stones. It appears to be a useful strategy alongside conventional therapy.
How to make lemon water

In order to reap the health benefits of lemon water, you need to drink it daily. When making lemon water, always use fresh lemons. To make lemon water, squeeze half a lemon into 8 ounces of warm or cold water. 

Celebrities drinking lemon water

“I try to take care of myself, drinking at least a gallon of water with lemon a day.” —Beyoncé

“The first thing I do is have hot water with lemon and probiotics.” —Naomi Campbell


Drinking water is a much healthier drink than beverages, such as regular soda and sweet tea. It’s also lower in calories and carbohydrates than fruit juices. So drinking it is healthier and promotes well-being.

By John Gurung

A former software developer who is now a blogging enthusiast. A true digital nomad.

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