How Much Water Should I Be Drinking For Weight Loss?

Making sure you’re drinking water for weight loss will not only help you to lose weight but also keep you stay healthy. The hard part is figuring out what is actually the right amount. We’ve all heard the recommendation of 8 glasses of water a day. For some people, that’s too much. For others, that’s too little. It depends on your weight, activity level, and diet. Drinking water can both help and hinder weight loss and here’s how.

drink water to lose weight

General Recommendations

In general, the Institute of Medicine (IoM) recommends that women should consume about 2.7 liters (about 11 8-ounce cups), while men should consume about 3.7 liters (16 cups). However, only 75-80% of this should be consumed as beverages. The other 20-25% is actually in the food we eat.

It’s important to note that the IoM recommendations allow you to meet your water intake requirements with any beverage, including caffeinated beverages. Caffeine’s dehydration effect is not as significant as we thought in the past, and drinking caffeinated beverages still has a net hydrating effect.

The IoM also says that most people will meet their daily requirements for water if they let thirst be their guide.

Guided by Thirst

So if you are concerned about your water intake, start by being aware of your body’s demands. When it starts asking for water, drink. Don’t force yourself to drink additional water, unless you are expecting to expend a lot of water with exercise.

Although you can technically drink many types of beverages to hydrate, every time you substitute water for any beverage with calories, you are helping yourself lose weight.

Also keep an eye out for symptoms of dehydration:

  • Dry mouth

  • Dry eyes and difficulty producing tears

  • Low quantities of urine

  • Dark-colored urine

  • Lack of energy

  • Sunken eyes

If you notice symptoms of dehydration, increase your water consumption.

Drinking enough water is just one of many daily activities that can make it easier to lose weight and keep it off. If you would like to talk to a physician about weight loss strategies for you, please call 303-596-3943 or contact the Med-Fit Medical Weight Loss Clinic in Denver.

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Dr. Angela Tran