Can Drinking More Water Help You Lose Weight?

For decades, women and men alike have b have been searching for the magic formula to help them shed unwanted pounds (and, sadly there’s a never ending list of fad diets, gimmick fitness gadgets, and charlatans lining up to take advantage of these individuals promising “effort less” weight loss).

The reality is that there is no “quick fix” solution to meaningful, sustainable fat loss; however, there are several important lifestyle modifications (nutritious diet, regular exercise, appropriate supplementation, quality sleep, etc.) that you can embrace that will deliver long-lasting results if you’re willing to put in the work.

We’ve covered many of these before, but there is another simple and easily accessible daily habit you can start doing right now that might be more effective than you think: drinking more water.

Does Drinking Water Help You Burn More Calories?

Drinking water has long been associated with helping people lose weight. Is this due to the fact that when you drink water your body ramps up its calorie burning machinery?

Well, a 2023 scientific review found that “water consumption is associated with sympathetic activity, which increases metabolic rate (thermogenesis) and daily energy expenditure.”[1]

The authors continue saying that an increase in sympathetic activity (caused by water consumption) is an little-known, but important factor in an individual’s daily energy expenditure (how many calories you burn each day).[1]

Based on this review, drinking more water (at least mechanistically) may support the body’s ability to burn more energy throughout the day compared to days when an individual does not consume as much water.

Previous research showed that individuals drinking room temperature water did not see an increase in energy expenditure, but when individuals consumed cold water there was a small (non meaningful) increase in energy expenditure.[2]

The main takeaway here is that drinking water may not directly help your body burn more calories each day, BUT it will help you lose weight in other ways…

How Drinking More Water Can Help You Lose Weight?

While drinking more water may slightly boost your energy expenditure, it’s likely to have a big impact on your total daily expenditure, especially compared to how many calories you burn at rest, during exercise, and non-exercise activities (cleaning the house, walking the dog, etc.).

However, drinking more water each day can help you lose weight due to a combination of factors.

A recent systematic review and meta-analysis highlighted several of the ways drinking more water can help lose body fat[3,4,5]:

• Choosing water in place of a sugar-sweetened beverage (soda, sports drinks, fruit juices, etc.) can save you hundreds of calories (literally) over the course of a day. Compound this over weeks and months, and you could see some pretty significant body fat loss simply by drinking more water!
• Drinking water in lieu of sugary beverages can also help combat the insulin and blood sugar spikes, which can promote more stable energy levels, helping you to stay energize and avoid the energy crashes and extra snacking that often accompanies sugary drink intake
• Having a water “preload” before a meal (usually 500ml or 16.9 fluid ounces) helps reduce calorie intake at meal time. This can help you to stay in a calorie deficit, which is a crucial component of successful fat loss.

What If I Don’t Like Drinking Plain Water?

This is a common response when individuals are encouraged to drink more water. If you don’t like your current drinking water, here are some suggestions:

• Invest in a water filter. Depending on your geographic location, your tap water may have an “off” taste (though it’s still technically safe to drink). If this is the case, you can invest in a home water filter. There are many options available ranging from a simple filtered pitcher option to a full-blown home reverse-osmosis water filter. Whatever your budget allows, a simple water filter can do wonders to improve the taste of your tap water.
• Try flavored waters. Add a few slices of fresh berries, lemon, cucumbers, or lime to your water. You’re adding some serious flavor for a negligible amount of calories. If you don’t want to make your own flavored water, you can purchase flavored waters (often carbonated) from your grocery store -- just make sure to get the ones that have little (or ideally, no) sugar added.
• Have a diet soda. Yes, we already know what many out there will say (water is best). We completely agree. But, there’s nothing wrong with a diet soda or two every once in a while. They contain zero calories and the non-nutritive sweeteners (both artificial and “natural” ones) used in diet soda have been rigorously studied and shown to be safe.[6,8] Additional research shows that they may also support weight loss.[7,8]
• Mix flavored supplements into your water. Adding a scoop of 1UP Hydration Plus or 1UP Her BCAA/EAA (or His BCAA/EAA) is another tasty and refreshing way to increase your water intake, support hydration & muscle recovery, and stay on track with your fitness and physique goals.

The Bottom Line on Drinking More Water and Weight Loss

Drinking more water each day can help you lose body fat by reducing your daily overall calorie intake and helping to maintain more stable insulin and energy levels. If you’re currently consuming a lot of sugar-containing drinks, simply swapping those for water (or low-or-zero calorie sweetened options) can save you thousands of calories over the course of a week. Compounded over weeks and months will help prevent weight gain and support fat loss.

For even more weight loss, body transformation, or muscle building support, make sure to download the 1UP Fitness App, where you can get FREE customized training and nutrition recommendations tailored to your preferences and goals. You’ll also get access to our exclusive Facebook group where you can talk to coaches, ask questions, and receive encouragement from other goal-oriented individuals!

References

1. Çıtar Dazıroğlu ME, Acar Tek N. Water Consumption: Effect on Energy Expenditure and Body Weight Management. Curr Obes Rep. 2023 Jun;12(2):99-107. doi: 10.1007/s13679-023-00501-8. Epub 2023 Apr 10. PMID: 37036559.
2. Clive M. Brown, Abdul G. Dulloo, Jean-Pierre Montani, Water-Induced Thermogenesis Reconsidered: The Effects of Osmolality and Water Temperature on Energy Expenditure after Drinking, The Journal of Clinical Endocrinology & Metabolism, Volume 91, Issue 9, 1 September 2006, Pages 3598–3602, https://doi.org/10.1210/jc.2006-0407
3. Chen QY, Khil J, Keum N. Water Intake and Adiposity Outcomes among Overweight and Obese Individuals: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients. 2024 Mar 27;16(7):963. doi: 10.3390/nu16070963. PMID: 38612997; PMCID: PMC11013432.
4. Parretti, H.M., Aveyard, P., Blannin, A., Clifford, S.J., Coleman, S.J., Roalfe, A. and Daley, A.J. (2015), Efficacy of water preloading before main meals as a strategy for weight loss in primary care patients with obesity: RCT. Obesity, 23: 1785-1791. https://doi.org/10.1002/oby.21167
5. Parretti HM, Aveyard P, Blannin A, Clifford SJ, Coleman SJ, Roalfe A, Daley AJ. Efficacy of water preloading before main meals as a strategy for weight loss in primary care patients with obesity: RCT. Obesity (Silver Spring). 2015 Sep;23(9):1785-91. doi: 10.1002/oby.21167. Epub 2015 Aug 3. PMID: 26237305.
6. Pang MD, Goossens GH, Blaak EE. The Impact of Artificial Sweeteners on Body Weight Control and Glucose Homeostasis. Front Nutr. 2021 Jan 7;7:598340. doi: 10.3389/fnut.2020.598340. PMID: 33490098; PMCID: PMC7817779.
7. McGlynn ND, Khan TA, Wang L, Zhang R, Chiavaroli L, Au-Yeung F, Lee JJ, Noronha JC, Comelli EM, Blanco Mejia S, Ahmed A, Malik VS, Hill JO, Leiter LA, Agarwal A, Jeppesen PB, Rahelic D, Kahleová H, Salas-Salvadó J, Kendall CWC, Sievenpiper JL. Association of Low- and No-Calorie Sweetened Beverages as a Replacement for Sugar-Sweetened Beverages With Body Weight and Cardiometabolic Risk: A Systematic Review and Meta-analysis. JAMA Netw Open. 2022 Mar 1;5(3):e222092. doi: 10.1001/jamanetworkopen.2022.2092. PMID: 35285920; PMCID: PMC9907347.
8. Laviada-Molina H, Molina-Segui F, Pérez-Gaxiola G, et al. Effects of nonnutritive sweeteners on body weight and BMI in diverse clinical contexts: Systematic review and meta-analysis. Obesity Reviews. 2020; 21:e13020. https://doi.org/10.1111/obr.13020