Does drinking water help you lose weight?

Does drinking water help with your journey towards weight loss? I will be answering this question and few other questions for you, enjoy.

Before we start with answering any questions lets go over a few things, first lets just point out that the average human body is 65% water. That alone should tip you off on how important water is. A rough estimate of how long you could survive without water is approximately 2 days to a week without water. It is also the most plentiful nutrient in the body so getting the right amount of water each day is very important.

Let’s get started!


1.) Is weight loss associated with drinking more water?

This one sounds to good to be true, if I drink more water I can lose weight? Let’s see.

According to a study done by Stookey, J et. al. 173 obese women that consumed less than 1 liter of water were analyzed. In a 12 month time span the results suggest that drinking water may promote weight loss in overweight dieting women. It should be noted that the only thing that was changed about their diet was only how much water they consumed. On average the women that consumed increased amounts of water had a weight loss of 2.3kg (5.3 pounds).

This is really awesome since all that was changed was how much water they drank, losing 5.3 pounds from drinking more than a liter of water and losing weight instead of gaining weight is an incredible result. So according to this study, weight loss is definitely associated with drinking more water.


2.) Is it better to drink water before a meal for weight loss?

This one to me seems like it shouldn’t really matter. I remember in basic training, we were forced to drink a glass of water before we even got to touch our food. Maybe there’s a method for the madness? Let’s find out shall we?

In a study conducted by Dennis, E. et. al. 2 groups of overweight to obese men and women were blinded to the purpose of the study. 1 of the groups drank water before their meals and the other group did not over a 12 week period of time. The group that drank water lost 44% more weight than the group that did not. Though the reason why this occurs is still unknown in the study, it really doesn’t hurt to make this small change. But what is known is consuming water before a meal or with a meal reduces sensations of hunger, and increases satiety. Drink more water and feel more satisfied with your meal.

Also, the study points out that switching from energy-based drinks to water further reduces weight overall. This is also worth a shot if your consuming excessive amount of drinks for energy (i.e. sodas, Gatorade, and energy drinks).

Water content

3.) Does drinking water help increase lean muscle mass?

This one is pretty interesting and was a good read.

The skeletal muscles of the body is 80% water, so it’s easy to see why drinking water and staying hydrated will increase your lean muscle mass. Increased muscle mass, increases metabolism and in turn burns more fat.

The more muscle mass that you have the more calories you burn in a rested state. So drink more water and make sure you stay hydrated.


If your goal is to lose weight, water is very important. Make sure that you drink adequate amounts of water. An easy way to test how hydrated you are is to look at the color of your urine, if it’s a dark yellow, you’re dehydrated, the color you want to see is a mostly clear with a slight tint of yellow. The clearer the better.

Drink before a meal to stay satiated longer, drink more, eat less, and enjoy shedding more weight.

Remember, the more lean muscle mass that you have the more energy expended. So don’t forget to exercise and increase your lean muscle mass to be able to burn more calories with watching your favorite show on Netflix.

Hope you all learned something about water when it comes to weight loss, I know I did. Let me know if there is any other subjects that I should cover when it comes to weight loss in the comments.



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My name is Martin, I'm a NASM Certified Personal Trainer and NASM Fitness Nutrition Specialist. I've personally experienced the difficulty of weight loss and being a skinny hard gainer. It's really tough to do alone. Allow me to help you as your Health Coach; together we won't fail.

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