weight loss benefits of water

10 Important Weight Loss Benefits of Water You Need to Know

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Something so simple as drinking the recommended amount of water each day can add tremendous benefits to your health and weight loss journey. They all agree, 8-10 glasses of water a day, but why? You lose weight, look younger, function better, think clearer, and detox.

Knowing some of the benefits and advantages of drinking water for health and weight loss has helped motivate me to make it a permanent habit. Keep reading for motivation and 10 easy ways to make it a habit.

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How does water help with weight loss?

There are numerous reasons that water not only improves your weight loss results but improves your health as well.

1. Water Removes Thirsty Hunger – Weight Loss

When dehydrated, you feel thirsty or hungry. The body pulls water from food so it often sends a hunger signal instead of a thirst signal. This hunger signal is completely eliminated when the body is hydrated.

2. Water Suppresses the Appetite – Weight Loss

When you drink water before a meal, it helps fill your stomach. This sends a signal to the brain and makes you feel full sooner.

3. Water Eliminates Liquid Calories – Weight Loss

Green tea and warm cocoa were my favorite drinks during the day, but when drinking 8 glasses of water regularly, the idea of trying to drink tea or cocoa as well was unpleasant. The desire for those drinks went away. Imagine if water helped eliminate calories from your favorite caloric beverage.

4. Water Flushes Toxins and Waste – Weight Loss

Toxins can keep you fat. If your body gets overwhelmed with toxins, it uses fat cells to lock them into storage until it has a chance to deal with them.

Every detox pathway in your body is dependent on water for efficient and quick elimination.

5. Water Satisfies Nutritional Hunger – Weight Loss

Have you ever been full, but felt like you needed to keep eating? This could have been nutritional hunger. The result of having enough food, but not enough nutrients.

The more hydrated you are the easier it is to break down foods and for your heart to circulate nutrients to your cells.

6. Water Increases Resting Metabolism – Weight Loss

Within 10 minutes of drinking water, your resting energy expenditure goes up and you burn more calories for up to an hour afterward. When that water is cold, the body burns even more calories in heating the water up to body temperature.

7. Water Burns Fat – Weight Loss

When you’re dehydrated, you can’t burn fat. Water is used in the process of burning fats and carbohydrates: the ones eaten and stored.

8. Water Produces Energy – Weight Loss

Energy from food is processed more quickly when you’re hydrated. Dehydration causes fatigue, lowers mood, and inhibits clear thinking. These are all likely conditions to cause poor food choices and make you not want to get up and move.

9. Water Improves Workouts – Weight Loss

Exercise improves weight loss

Hydrated muscles are more energetic, move correctly, and are flexible. Sprains are less likely to occur in a hydrated body and muscle cramps won’t slow you down. Hydration lubricates your joints for more shock absorption. Plus, the discs between your vertebrae are filled with water and give more cushion and support to your back causing less pain before, during, and after workouts.

10. Water Boosts Our Mood – Weight Loss

70-80% of your brain is made up of water. As little as 2% dehydration can cause shrinkage to the brain resulting in headaches, confusion, and moodiness. When hydrated you feel happier.

When your mood is up and positive, you’re more likely to stick with your exercise routine.

How much water should we drink for Weight Loss?

As with most things…it all depends. On average, 6-8 glasses a day for women. Which roughly equals 2 liters or about 1/2 gal.

There are many life circumstances and factors that can cause these amounts to vary.

  • Climate
  • Age
  • Weight
  • Activity levels
  • Pregnancy and nursing
  • Sickness
  • Juicy fruits and veggies
  • Processed foods and alcohol

Often times, you rely on your thirst to signal when to drink water, but feeling thirsty is a sign of dehydration. To make matters worse, you might try to satisfy that thirst with beverages that don’t hydrate you.

A better way to hydrate is to set a smaller water intake goal and work up from there. Always checking in on how you feel over the course of the day and week.

The color of your urine is also a good indication of hydration. Healthy urine is pale yellow. With darker gold colors indicating dehydration. Clear urine with no color could indicate too much water.

Is drinking a lot of water bad? How much is too much?

First, it’s difficult to drink too much water. Too much water is a liter or more an hour. Second, spreading water intake throughout the day is better than drinking 2 liters of water all in one sitting. Lastly, everything in moderation, as long as you’re close to 6-8 cups a day a little more or a little less isn’t going to be harmful.

What if you dislike the taste of water?

Large pitcher of water for weight loss

Jazzing up water is easy, but beware of adding diuretics that dehydrate. Caffeine from coffee and tea are the most common diuretics that work against your hydration. Here is a list of healthful infusions and substitutes:

  • Herbal tea (check the herbs’ diuretic effects first)
  • Fruit or veggies: lemon, limes, cucumber, watermelon, kiwi, berries…
  • Fresh Herbs: Lavender, mint, pineapple sage, lemon balm, basil, rosemary…
  • Flavor drops – (Check the ingredients, some can be full of sugar and/or chemicals). These can also be used to help kick a sugar habit.
  • Mineral water is even better than plain water and that fizz helps with soda cravings.
  • Soda water. While not as healthy as mineral water, it’s hydrating and healthy when used as an occasional treat.

How to Make Drinking Water a Habit?

1. Anchor a New Habit to an Established One.

For example, I anchored my water intake to waking, lunch, dinner, and bedtime habits.

Upon waking, I drank 16 oz of water that I filled the night before and kept on the nightstand next to the bed.

Then before I made my husband’s coffee, I drank 16 oz. more.

Later in the day, while preparing lunch and dinner, I drank another glass or two.

Finally, giving myself 2 hours before bed, I drank my last 16 oz.

About an hour after dinner, I tend to think of all the different snacks I could eat before bed, but these last two glasses fill me up, thus banishing cravings and hydrating me for a good night’s sleep.

2. Break the Day Into Four Separate Sections.

Drink 2 cups of water in each quarter.

  • Before breakfast
  • Breakfast to lunch
  • Lunch to dinner
  • After dinner

3. Set a Reminder on the Phone.

Phone reminders help develop the water habit

This works well with breaking the day into quarters.

4. Drink a Glass After Every Bathroom Break.

There’s nothing that reminds you of a new water habit than the constant trips to the bathroom. Why not add the habit of having a glass after visiting the loo.

5. Track Water Intake.

Using an app on your phone can be easy, but sometimes a paper checklist in the kitchen is just as effective. And who doesn’t like to mark off a checklist?

6. Find the Perfect Water Bottle.

Size, shape, insulation, cap, color, material, all these variables can add up to motivation. There are water bottles that measure by times of the day so it gives you a deadline for getting your water finished.

7. Start the Day with the Target Amount of Water Already Poured.

This way, as the water goes down, there’s a sense of accomplishment and motivation to keep going until it’s all gone.

8. Use a Straw.

Straws make water intake easier

So many reusable straws to choose from: stainless steel, glass, silicone, folding and ready-to-go-with-you straws. Sometimes it’s faster and more fun to drink water with a straw.

9. Be Accountable.

Find a friend who wants to create a healthy habit too. Whether it is drinking water or some other habit. Then decide when to check-in with each other.

10. Treat Yo’ Self.

Lastly, reward a habit well done. This reinforces the habit and helps it stick. Rewards give you a happy feeling. As silly as it might sound, a fist pump, self hug, round of self-applause, or even a pat on the chest after finishing one cup of water can make you want to keep up the good work.

But don’t stop there! Give yourself rewards at the end of the day, week, month. Looking forward to a reward helps keep you motivated when immediate results aren’t seen.

Most important is to tweak your routine until it works best for you.

When is the best time to drink water?

  • Before, during, and after exercise are some of the best times to drink water – so the body performs at its highest level.
  • At least two hours before bed – so a bathroom break doesn’t wake you up – deep sleep is important.
  • Upon waking – Hydrating after many hours without water, fires up metabolism, wakes up the brain, and flushes toxins the body cleansed during the night.

Extra Hydrating Water Tips:

Chia seeds in water for weight loss
  • Eat fiber: it keeps water in the digestive tract longer.
  • Drink Chia seed water. Add 1 Tbl. Chia seeds to your water bottle, shake, and let rest until ready to drink. Absorbing twelve times their weight in water, Chia seeds are a smart way to stay hydrated longer.
  • Add a pinch of sea salt. It adds minerals back into filtered water and causes cells to hold water longer. It’s surprisingly refreshing too!

Water’s like healthy food: the more you consume the more your body craves it. After about 3 days, I started noticing a difference in appetite and greater ease in drinking all 8 cups.

Increasing water is probably one of the easiest things you can do for your health.

Do you drink 8 cups of water a day? Do you have any tips for drinking 8 cups of water a day? Are you motivated to start drinking more water?

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Thank you for being here and taking the time to read to the end. Health journeys are more powerful when shared, so be sure to leave a comment below. ❤️


8 thoughts on “10 Important Weight Loss Benefits of Water You Need to Know”

  1. It’s a great article, I have been having success in my journey to healthier choices in eating and exercise. However, drinking my daily requirement of water every day is one of my challenges. I like what you said about anchoring it to something. I have decided to anchor it to my Fitbit hourly “move more” reminder. If I drink 8oz every hour that I get up and move I will have consumed 10 8oz cups of water.

    1. I’m so glad you’re experiencing success on your health journey. It’s so foundational to all that we do. And that’s a great idea to anchor your water intake to your Fitbit. I think most of us underestimate the power of hydration. Way to go!!!

  2. Hi April, Very informative article. I try to keep myself hydrated throughout the day. On rising I have a glass of water everyday. I usually drink half a glass of water after every washroom visit. I take screen breaks after every half an hour of work and walk for 5 -10 min & drink half a glass of water.

    1. Hi Sheetal, You go girl! Yes, attaching the habit to something you do every day is a game changer. Great actionable tips! Staying hydrated is an awesome way to show yourself some love. I find it helps me make better decisions at my meals too. Thank you for reaching out. 🙂

  3. I have been having success in my journey to healthier choices in eating and exercise. However, drinking my daily requirement of water everyday is one of my challenges. I like what you said about anchoring it to something. I have decided to anchor it to my Fitbit hourly “move more” reminder. If I drink 8oz every hour that I get up and move I will have consumed 10 8oz cups of water.

    1. Awesome job! Isn’t it amazing how better we feel when we make healthier choices? And anchoring your water intake to your Fitbit is a great action step. Thank you for reaching out and sharing your tip. Sharing is caring. ?

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