Can Drinking Water Help You Lose Weight?
by Dr. Jonathan Doyle - Updated January 7, 2025
When it comes to weight loss, many people turn to diets, exercise routines, and even supplements to shed those extra pounds. But what if the simplest solution is right in front of you? Drinking water may just be the key to unlocking your weight loss potential. In this blog, we’ll explore the connection between hydration and weight loss and how drinking water can help you achieve your fitness goals.
The Importance of Water in Weight Loss
Water is a vital part of our daily lives. It helps with many body functions, like digestion and metabolism. Water is important for our overall health. But can drinking water really help you lose weight? Let’s break it down:
How Drinking Water Boosts Metabolism
One of the primary ways that drinking water can aid weight loss is by boosting your metabolism. When you drink water, your body has to work harder to bring the water to body temperature. This process, known as water-induced thermogenesis, can temporarily increase your metabolism by up to 30%. A faster metabolism means that your body burns more calories throughout the day, even when you're at rest.
Studies show that drinking about 500 milliliters (17 ounces) of water can boost your metabolic rate by 30% . This increase happens within 30 to 40 minutes. This can be particularly beneficial if you’re looking to burn more calories without increasing your activity level.

Water as an Appetite Suppressant
Drinking water before meals can also help you feel fuller and reduce your overall calorie intake. When your stomach is full of water, it sends signals to your brain that you're not as hungry. This can help prevent overeating and make it easier to stick to a healthy portion size.
A study in the Journal of Human Nutrition and Dietetics found something interesting. People who drank water before meals ate fewer calories. This simple habit could lead to significant weight loss over time.
Replacing Sugary Drinks with Water
One of the easiest ways to lower your calorie intake is to replace sweet drinks with water. Sodas, juices, and sugary coffee have many empty calories. These calories offer little to no nutrition. By choosing water, you can reduce your daily calorie count. This can help you lose weight without making big changes to your diet.
Reverse osmosis water is recognized the best water for daily hydration. The average Canadian drinks about 65 liters of soft drinks each year. This adds up to hundreds of extra calories every week. Switching to water could be one of the best ways to cut calories without feeling deprived.
Click here to learn more about Is Tap Water Safe to Drink in Canada?
The Role of Water in Detoxification
Water also plays a vital role in detoxifying the body. Proper hydration helps flush out toxins, supports kidney function, and ensures that waste products are removed efficiently from the body. When your body is hydrated, it operates more efficiently, which can support your weight loss efforts.

In fact, some studies suggest that staying hydrated may help reduce the risk of water retention, which can cause bloating and unnecessary weight gain. Drinking enough water helps your body maintain a proper fluid balance, making it easier to lose weight and avoid the discomfort of bloating.
The Best Times to Drink Water for Weight Loss
Now that we’ve covered the benefits of drinking water, let’s talk about the best times to hydrate for maximum weight loss benefits:
Before Meals
As mentioned earlier, drinking water before meals can help you feel fuller and reduce your appetite. Try drinking a glass of water 30 minutes before your meals to help prevent overeating. This is a simple yet effective strategy to reduce your overall calorie intake.
When You Wake Up
Starting your day with a glass of water helps kickstart your metabolism and keeps your body hydrated after hours of sleep. Drinking water first thing in the morning can improve digestion and increase energy levels throughout the day.
Before and After Exercise
Water is essential for hydration, especially when you’re working out. It helps regulate your body temperature and keeps your muscles functioning properly. Drinking water before and after exercise ensures that your body stays hydrated, supports fat burning, and aids recovery.

When You’re Feeling Hungry
Sometimes, our bodies mistake thirst for hunger. If you’re feeling hungry between meals, try drinking a glass of water first. It may help satisfy your cravings and prevent unnecessary snacking.
Tips for Drinking More Water Throughout the Day
Now that we understand the benefits of water for weight loss, the next question is: how can you drink more water each day? Here are some practical tips to help you stay on track:
Carry a Water Bottle with You
Keep a water bottle on hand throughout the day. This will make it easier to sip water regularly and stay hydrated, especially when you’re on the go.
Set Reminders
If you often forget to drink water, set reminders on your phone to drink a glass every hour. This will help you stay on track and ensure you’re meeting your hydration goals.
Infuse Your Water with Flavor
If you often forget to drink water, set reminders on your phone to drink a glass every hour. This will help you stay on track and ensure you’re meeting your hydration goals.
Track Your Water Intake
Keep track of how much water you’re drinking each day. This can help you stay accountable and ensure that you’re hitting your hydration goals.
Take Away
Drinking water is one of the simplest and most effective ways to support your weight loss journey. Whether you’re looking to boost your metabolism, curb your appetite, or reduce calorie intake, water can play a vital role in helping you shed those extra pounds. By making water a priority in your daily routine, you will improve your hydration. This will also help you reach your weight loss goals.