Water & Weight Loss

Why do we need water?

Water makes up over 50% of our body weight, and we can’t survive for more than a few days without it.  If we don’t drink enough water our bodies would stop working properly.

Our bodies are amazing and we all know a lot of different processes go on under our skin keeping us going day to day, such as the flow of blood around the body.  Blood contains water which has the very important role of transporting oxygen to all of the cells in the body.  If this doesn’t happen the cells would die and stop working.


Water is also important for our immune systems as it helps us to fight off illness. We need water for digestion and to get rid of waste, such as urine and perspiration.

Water is consumed by the body from the food that we eat as well as our fluid intake although the best source is plain water (rather than sugary fizzy drinks for example), fruit and vegetables.

We need water to function normally, approximately 2-3 litres per day is a good amount to drink for an adult.

Drinking water can reduce your appetite

The idea that drinking water prior to a meal reduces appetite has been around for a while.

There have been studies where this has been the case, specifically in middle-aged and older adults.


Studies of these older adults say that drinking water prior to each meal may improve their weight loss by 2 kg over a 12 week timeframe.

Middle-aged, overweight and obese participants of one particular study showed a loss of 44% more weight if they drank water before each meal, compared to a group who did not drink more water.

Water is a great weight loss aid

The more water you drink typically means less calories consumed and less chance of weight gain.

Drinking water helps boost your metabolism, cleanse your body of toxins and waste.  There are no calories in water … that’s right not 1 calorie! It helps you burn more calories and can suppress your appetite if consumed prior to meals.

A simple way to reduce your calorific intake is to replace sugary, high calorie drinks that you normally have with water.  If you have a substantial amount of weight to lose you will need to incorporate more changes into your diet than just drinking more water.


Being thirsty and dehydrated can feel like hunger.  Next time you’re hungry, have a glass of water and wait for 20mins as it may be that your body just needs a drink and not food.

People whose beverage of choice everyday is predominantly water over calorific drinks consume approximately 200 calories less on average.  This could have a positive long term effect helping prevent weight gain.

How can I drink more water?

Here are a few simple pointers to help encourage and remind you to drink more water.

  1. Have a drink of water on you at all times! – Having your drink in you line of site will remind you to keep drinking
    • In the car
    • On your desk
    • On your coffee table
    • In your bag
    • Take one with you when you retire for the evening
  2. Invest in a drinks bottle with measurements on so you can track exactly what you have drank and how much more you need to drink.a-bottle-of-3396554_1920
  3. If you don’t feel the water in your area tastes great it may be worth buying a filter jug as this can really effect the taste of the water as well as remove other impurities
  4. If you’re not keen on plain water you can add natural flavours to it to help you adjust to the tastewater-1487304_1920
    • Fresh fruit – raspberries, blueberries, strawberries, lemon or lime can be added to hot or cold water for flavour
    • Sliced fresh cucumber is a tasty refreshing addition to ice cold water
    • There are lots of different herbal teas out there get your self a good selection
    • To aid digestion particularly after eating make sure you have fresh mint leaves or peppermint tea at home mint can help with indigestion and wind relief.

Increasing you water consumption is one of the simpler, healthier, cheaper changes you can make to your diet – What’s not to love about water?

Sources: National Center for Biotechnology Information