How Much Water is Enough For Losing Weight?

We hear it all the time, be sure to drink enough water while living a low-carb lifestyle and while trying to lose weight… but how much is enough and why are you drinking all this H2O?

How Much Water Have You Drank Today


Most nutritionist agree that you should drink approximately 50% of your body weight in fluid ounces of water every day. That means if you weigh 200 pounds you want to drink about 100 ounces, or about 12 to 13 eight-ounce glasses of water each and every 24 hours.  

One way to know if you are drinking enough water is to actually gauge it by the color of your urine. If you are dehydrated your urine is darker in color.  

Eight daily cups is the standard recommendation, but the larger and more active you are, the more you need. As long as your urine is clear or very pale, you’re drinking enough. Two cups can come from coffee or tea (caffeinated is fine), herb tea, sugar-free sodas or broth. Don’t ever skimp on fluids in a misguided effort to see a lower number when you hop on the scale. Not drinking enough water actually makes your body retain fluid as a protective mechanism.


Water acts as a natural appetite suppressant and helps the body metabolize fat. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits.


Now disregard all the low fat, eat fruit stuff that this doctor speaks of, but the general premise of drinking water prior to meals is very sound, especially, as she indicates if you are over 55:


  • A 2008 study concluded that drinking water is associated with weight loss in overweight dieting women independent of diet and activity.

  • A 2010 study concluded that people that consumed two cups (500 mL) of water right before eating a meal ate between 75 and 90 fewer calories during that meal.

  • A 2011 study conducted on obese children concluded that water drinking on resting energy expenditure was significant. Pediatricians agree that hydration in children may be optimal only in breastfed infants.

  • A 2011 study conducted on middle-aged and older adults (aged ≥40 years) given 500 mL 30 minutes before meal 3 times daily for 12 weeks found that the individuals lost 2 kg body weight compared to the control group.

  • A 2013 study conducted on adults 18-23 concluded that when they were given 500 mL given 3 times daily for 8 weeks they lost body weight.

  • A 2013 study concluded reviewed that Studies of individuals dieting for weight loss or maintenance suggest a weight-reducing effect of increased water consumption.


During weight loss your body has a lot more waste to get rid of — all that metabolized fat must be shed. Again, adequate water helps flush out waste.


When the body gets less water it perceives this as a threat to survival and begins to hold onto every drop… you can read more about that here.

Now I get asked all the time does other beverages count. No.  The only other drink (and I asked a doctor that specializes in weight loss and living healthy) is unsweetened green tea.  That beverage is pretty close to plain water. Just don’t substitute too much tea for water.  


When the body gets too little water, it turns inside itself looking for what it needs. Unfortunately, the colon is one primary source. Result? Constipation. But, when a person drinks enough water, normal bowel function usually returns so be sure to give your body all the water it needs to stay feeling “regular.” 


You have heard it before, your skin is the biggest organ of your body. Your skin needs and craves moisture in the form of water. Drinking enough water will help your skin stay hydrated and supple. Supple skin  normally has more elasticity, and will snap back into shape much faster and easier when losing weight if well maintained so be sure to drink enough water to help your body cope with any extra skin as you lose weight.

Water is absolutely necessary to flush out excess ketones, prevent constipation, burn fat more effectively (which is what we are doing when we live a low-carb lifestyle; instead of burning carbs), and it also aids in what is commonly known as “The Atkins Flu” by reducing some of those pesky symptoms!  

So go grab yourself a glass or bottle of WATER! It’s good for you and it could actually help you lose weight faster and easier! I cannot tell you how many members of our Low-Carb Challenge Facebook group have told us that they were stalled, and simply by adding in enough water to equal half their body weight in ounces broke their stall! Is it worth it? Definitely! It’s simple enough and the benefits can be HUGE!

Do you have a “trick” for drinking more water? I do! Watch for those in an upcoming article soon!  

Ciao! ~Marge Burkell

p.s. one of the “tricks” I use to drink a lot more water is to use the Brita pitcher you see in the picture at the top of this article. I prefer the Brita Slim Pitcher just because it fits in my fridge nicely but they have a lot of great pitchers and filters available so that you can find what works for you:

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Please be advised. the information that is shared herein is intended for informational purposes. Any advice and/or product(s) mentioned should not be used to diagnose, treat, cure, or prevent any disease.

Always consult your healthcare professional if you are currently taking medication, pregnant, trying to get pregnant, nursing, or if you have any other health condition before taking any products mentioned or applying any information contained herein.

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