How many glasses of water you need to shed fat - and when to drink them for quick results on the scales

How many glasses of water you need to shed fat - and when to drink them for quick results on the scales

How to get started with weight loss

Solen Le Net

By Solen Le Net

Published: 04/05/2024

- 07:00

Drinking the right amount of water at the right time will support healthy weight management, according to experts

Water is crucial for keeping the body’s cells hydrated, but it also boosts metabolism and suppresses appetite.

Although adequate water intake is essential for weight loss, getting the right amount at the right time may enhance results.

Health authorities recommend between six and eight cups of water is optimal for shedding fat. Those who exercise, however, may need more.

Doctor Amanda Avery, Slimming World’s Health and Research Consultant Dietitian, told GB News: “When it comes to staying hydrating and supporting healthy weight management, water is definitely the fluid of choice. Adequate hydration is so important for overall health.

water and weight loss

Eight cups of water a day could support weight loss


“While it’s currently recommended we drink around two litres of fluid (water, preferably) per day, people who sweat a lot may need more.

“Six to eight mugs or glasses per day will help you stay hydrated and healthy.

“If you’re not a big fan of water, it can be pepped up by infusing it with other things such as adding a slice of lemon or lime.

"Some berries, cucumber slices and even some herbs and spices will add a touch of flavour and help keep you hydrated.”

Although doctors have yet to confirm how water helps the body shed fat, the science shows that even mild dehydration can cause lipolysis, suggesting hormonal changes are at play.

Experts at Johns Hopkins Media say: “Upping your water intake may increase lipolysis, the process by which the body burns fat for energy, according to a 2016 mini-review of animal studies published in Frontiers in Nutrition."

Melina Jampolish, a board-certified physician nutrition specialist, told Johns Hopkins Media that water expands cell volume, which may play a role in fat metabolism.

The expert also pointed out that drinking water promotes satiation because it passes through the system quickly and stretches the stomach.

To benefit from the drink's satiating effect, experts recommend drinking before a meal to prevent overeating.


Glass of water

Water intake promotes satiety by stretching the stomach


One small study discovered that drinking water before meals helped reduce calories and support weight management.

It found that when subjects drank one and a quarter cups of water before a meal, they ate less than the groups who drank the same amount after a meal or drank nothing at all.

Alanna Kate Derrick, an endurance sports nutrition coach writing on behalf of GoldBjj, previously told GB News about the benefits of drinking tea for weight loss.

Green tea, in particular, has been extensively studied for its potential to promote fat burning, including reducing visceral/abdominal fat, according to the expert.

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