How Drinking More Water Can Help with Weight Loss

February 05, 2025

4 mins

Every weight loss journey is different depending on your needs and lifestyle. Nevertheless, staying hydrated is important for every step of it. Drinking enough water keeps energy levels up, prevents certain health complications, and helps control your appetite.

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How Much Water Should You Drink Daily?

The amount of water you should drink daily may vary depending on the amount of physical activity you’re doing, underlying health conditions, and other factors. Generally, it’s recommended that men consume around 9 cups (64 ounces) of water a day.

In one study, drinking more water before breakfast, lunch, and dinner reduced body weight, body fat, and reduced appetite in people with obesity. Those in the study consumed at least one and a half liters of water daily. 

However, there are outside factors that may have affected the results. While participating in the study, they were not required to change eating or exercise habits.

10 Ways Water May Help with Weight Loss

Water is a key nutrient necessary for many bodily processes. While drinking water alone won’t promote weight loss, it can help move you along.

1. Appetite suppression

The mind-body connection plays a big role in being consistent on your weight loss journey. Sometimes the brain may accidentally interpret thirst as hunger. Drinking more water may satisfy what you first assume is a feeling of hunger. 

When you drink water, it passes through the digestive system much faster than heavy food. Around two cups of water can provide satiety (a feeling of fullness) for most people.

2. Hormone regulation

Water replenishes the body and is regulated by certain hormones like GLP-1s that contribute to weight fluctuation.  Hormonal imbalances can lead to weight gain in men. 

Anti-diuretic hormones send signals to the kidneys when you need to urinate and get rid of water and salt. These hormones are also responsible for reabsorbing water in the body. These hormones help your body to absorb the necessary nutrients it needs.

3. Prevents health conditions related to dehydration

Water helps to flush out potentially harmful bacteria from your body. Constantly being dehydrated can harm other parts of your body besides the digestive system. Drinking more water can help prevent bacterial infections and kidney damage. 

4. Restores fluid after a workout

If you engage in intense workouts as part of your weight loss journey, water helps you replenish nutrients afterward. Those who don’t replenish with water after exercise may experience fatigue, dizziness, and a lack of energy.

5. Helps improve digestive health

Drinking enough water helps make bowel movements smoother and decrease bloating. It’s common to experience bloating from overeating. Overall, drinking water helps to keep your system clear of unnecessary waste that may make you feel heavier.

6. Increases energy levels

When a person is dehydrated, it can become more difficult to focus. The mind may be distracted by an intense need for nourishment. 

You lose water through sweat, urination, and breathing every day. Water increases alertness by moving nutrients through the body. This can help you feel energetic enough to get through your workout.

7. May help regulate metabolism

Metabolism is a key component of maintaining your weight. Health experts have found drinking more water can change your body composition and increase your metabolism.  

Water induces a process of thermogenesis. Thermogenesis is the process of water heating the body to create more energy and potentially shed excess weight.

8. Reduces the need for more calories

Drinking water replenishes nutrients in the body you may get from snacking throughout the day. Staying hydrated can help you focus more on what you eat than how often you eat. 

9. Helps your body to burn fat faster

Along with getting rid of waste from your body, water burns fat faster. When working out, a hydrated body is better able to burn calories.

10. May help reduce stress

It can be frustrating in the beginning stages of your weight loss journey. It’s unlikely that you will immediately see the pounds coming off. However, it’s important to maintain consistency to see your desired results.

Health experts have found that staying hydrated may also lower cortisol levels in your body. Cortisol increases when you feel stressed. By drinking more water, you may be reducing stress that may discourage you from reaching your goals.

What are the Risks of Drinking Too Much Water?

Be careful not to drink too much water. Drinking water even after you feel full can lead to water toxicity. If you drink too much water in a short time you may experience headaches and drowsiness.

How Rex MD Can Help

The Rex MD Weight Management Program may be able to help you achieve your weight loss goals. 

If you qualify, you’ll gain access to prescriptions for groundbreaking GLP-1 medications like compounded semaglutide along with clinical oversight, metabolic testing, and ongoing support from licensed healthcare providers to improve your overall health.

Get started today with feeling like the best version of yourself.