Why drinking water helps you lose weight
Drinking water is a simple but powerful strategy for losing weight. Discover how staying well hydrated supports your metabolism and reduces hunger.
)
Lifestyle
Why drinking water helps you lose weight
Drinking water is a simple but powerful strategy for losing weight. Discover how staying well hydrated supports your metabolism and reduces hunger.
)
Water and your metabolism: the science behind hydration
Drinking enough water has a direct effect on your metabolism. Research shows that drinking 500 ml of water can temporarily boost your metabolism by as much as 30%, an effect that lasts up to 40 minutes. This thermogenic effect means your body burns extra calories, even at rest.
Important
Drink a glass of water before every meal to activate your metabolism and reduce your calorie intake. Cold water has a slightly greater thermogenic effect because your body uses energy to bring it up to body temperature.
How much water do you need per day?
The recommended daily water intake varies from person to person and depends on factors such as body weight, activity level and climate. As a general guideline, adults should drink between 1.5 and 2.5 litres of water a day, with people who exercise or work in hot conditions needing more. During a weight-loss programme, it makes sense to increase your water intake to at least two litres a day.
How much water do you need per day?
| Body weight | Recommended water intake | Extra when exercising |
|---|---|---|
| 60–70 kg | 1.5–2.0 litres | +0.5 litres |
| 70–85 kg | 2.0–2.5 litres | +0.7 litres |
| 85–100 kg | 2.5–3.0 litres | +1.0 litres |
Water as a tool against hunger
One of the most underestimated benefits of drinking water when losing weight is its filling effect. Thirst is regularly mistaken for hunger, causing people to consume unnecessary calories when the body is actually asking for fluids. By consistently drinking water, especially before meals, you can naturally reduce your portion sizes without feeling deprived.
“Hydration is the simplest and cheapest intervention I prescribe to my patients. Those who consistently drink enough water see noticeable results in weight and energy levels within two weeks.”
Discover our programme
Ready to start losing weight?
Wellis offers tailored, medically supervised weight loss. Check whether you are eligible.
Practical tips for drinking more water
Drinking more water doesn't have to be a chore if you develop the right habits. Start the day with a large glass of water, always keep a bottle with you and add flavour with slices of lemon or cucumber if you find plain water boring. Small adjustments to your daily routine can quickly lead to a significantly higher water intake without you having to think about it consciously.
Key insights
- Start every morning with a 300 ml glass of water before you drink coffee or tea.
- Drink a glass of water 20–30 minutes before every meal to feel less hungry.
- Replace sugary drinks with water or herbal tea to save hundreds of calories a day.
- Use an app or mark your water bottle to keep track of your daily intake.
Stay in the loop
Get weekly tips on healthy living and weight loss straight to your inbox.
Medical disclaimer. The information on this page is for informational purposes only and does not replace professional medical advice. Always consult a doctor or another qualified healthcare professional with any questions about your health.
Sources
- 1.Boschmann M. et al. (2003). Watergeïnduceerde thermogenese. Journal of Clinical Endocrinology & Metabolism, 88(12), 6015–6019.
- 2.Stookey J.D. et al. (2008). Drinken van water is geassocieerd met gewichtsverlies bij vrouwen die diëten houden. Obesity, 16(11), 2481–2488.
- 3.Vij V.A. & Joshi A.S. (2014). Effect van dagelijkse waterinname op lichaamssamenstelling. Journal of Clinical and Diagnostic Research, 8(9), CC01–CC04.
Written by
Drs. Diego Keijzer
Head of Medical Department
Drs. Diego Keijzer is a doctor and Head of Medical Department at Wellis (BIG: 79066484901). As the doctor with final responsibility, he assesses intakes and draws up treatment plans based on the latest scientific insights, with a focus on GLP-1 treatments and obesity care.