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does hydration help with weight loss

Does Hydration Help With Weight Loss?

When we’ve glared at our flabby bits in the mirror once too often, and decide that we’re going to do something about it once and for all, many of us start researching the best way to lose weight. While there’s no one-size-fits-all solution (don’t believe anyone who tells you otherwise), there’s definitely a few things you can do to help you lose weight.

Does hydration help with weight loss? Absolutely. In this article, we’ll explain why.

Water can work as an appetite suppressant

When our stomach is filled with food, it sends a signal to our brain to stop eating, and our appetite is satiated. Water can achieve the exact same result. Studies have shown that drinking water before meals “tricks” your stomach into thinking that it’s fuller, and as a result, you’re likely to eat less food1. In the study, participants drank half a litre of water 30 minutes before every meal, and ended up losing weight and body fat.

Cold water boosts your metabolism

One of the metabolism’s primary functions is to convert food into energy, and when it works at a higher rate, food is converted into energy more quickly, and weight loss becomes easier. Drinking half a litre of water has shown to boost your metabolism by between 10-30% for roughly an hour, and the effect is thought to be even greater for cold water, which your body uses energy to heat up2.

Water helps to burn calories

The amount of calories that you burn is determined by your resting energy expenditure, which increases by between 24-30% within 10 minutes of drinking water. With your resting energy expenditure temporarily raised, your body is able to burn calories more quickly, which leads to weight loss. One particular study examined the effects of drinking one additional litre of water, and over a 12-month period, the subjects ended up losing an extra 2kg of weight3.

Drinking water reduces the likelihood of drinking sugary drinks

Sugar is a huge culprit for weight gain. It’s high in empty calories, affects your blood sugar and hormone levels, and can cause you to overeat4. Because sugar is so fattening, anything that helps us to reduce our sugar intake will help us to lose weight, and one of the easiest ways to do this is to increase the amount of water that you drink.

Drinking water makes you feel full, and as a result, you’ll be much less likely to drink other fluids such as sugary drinks. Combine this with drinking a few glasses of water before every meal, and you have a cheap and effective way to lose weight, without having to strain your way through another few kilometres at the gym.

Does hydration help with weight loss? The answer is a resounding yes. While drastic weight loss isn’t as simple as drinking more water, when combined with an improved diet and exercise plan, it can certainly help you to shed a few extra kilos, so that you can look in the mirror with pride.


  1. Vinu Ashok Kumar Vij, Anjali S. Joshi, 2014, Effect of excessive water intake on body weight, body mass index, body fat, and appetite of overweight female participants, Journal of Natural Science, Biology, and Medicine
  2. 10 Easy Ways to Boost Your Metabolism (Backed by Science), Healthline
  3. Jodi D Stookey, Florence Constant, Barry M Popkin, Christopher D Gardner, 2008, Drinking water is associated with weight loss in overweight dieting women independent of diet and activity, National Library of Medicine
  4. 6 Ways Added Sugar Is Fattening, Healthline
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