Water is essential for human life. It helps regulate body temperature, lubricate joints, protect organs, and transport nutrients throughout the body. But did you know that hydration also plays a key role in weight loss?.

Drinking enough water can help you feel fuller, boost your metabolism, and even reduce your calorie intake.

But how much water do you actually need? And does drinking water at certain times of day make a difference? Let’s explore some of the research on hydration and weight loss.

How Water Affects Weight Loss

Research has shown that drinking water can help you lose weight in several ways:.

1. It Helps You Feel Full

Drinking water before meals can help you eat less. According to one study, adults who drank 16 ounces of water before a meal consumed 13% fewer calories than those who didn’t drink water beforehand.

2. It Boosts Your Metabolism

Drinking water can also increase your metabolic rate, or the rate at which your body burns calories. One study found that drinking 500 milliliters of water increased metabolic rate by about 30% for up to 40 minutes.

3. It Reduces Your Calorie Intake

Drinking water instead of sugary drinks can significantly reduce your calorie intake. According to one study, adults who replaced sugary drinks with water for six months lost an average of 2.4 pounds.

How Much Water Do You Need?

The amount of water you need depends on a variety of factors, including your age, gender, activity level, and climate.

According to the National Academies of Sciences, Engineering, and Medicine, men should aim to drink about 3.7 liters of water per day, while women should aim for 2.7 liters per day.

These guidelines include water from both beverages and food. In fact, about 20% of our daily water intake comes from food. Fruits and vegetables, in particular, are high in water content and can help you stay hydrated.

If you’re physically active, you may need more water to replace fluids lost through sweat.

The American Council on Exercise recommends drinking 17-20 ounces of water two to three hours before exercising, then drinking 7-10 ounces every 10-20 minutes during exercise.

Does Drinking Water at Certain Times of Day Make a Difference?

Some people believe that drinking water at certain times of day can have additional benefits for weight loss. For example, drinking water first thing in the morning is often recommended to kickstart your metabolism and hydrate your body after sleep.

However, there is limited research to support these claims. While staying hydrated throughout the day is important, when you drink your water may not be as significant as how much you drink overall.

Other Tips for Staying Hydrated

Drinking enough water can be a challenge for some people. Here are some tips to help you stay hydrated:.

1. Carry a Water Bottle

Carry a reusable water bottle with you throughout the day so you can easily sip on water whenever you feel thirsty.

2. Use a Hydration App

There are many hydration apps available that remind you to drink water throughout the day.

3. Eat Hydrating Foods

In addition to drinking water, eating hydrating foods can also help you stay hydrated. Fruits and vegetables like watermelon, cucumbers, and oranges are especially high in water content.

The Bottom Line

Drinking enough water is essential for overall health, and it can also play a key role in weight loss. To stay properly hydrated, aim to drink at least the recommended amount of water each day, and incorporate hydrating foods into your diet.

By doing so, you may see improvements in your weight loss efforts and overall health and well-being.