A more recent study in young men showed that people who drank about 19 ounces (568 mL) of water before each meal reduced the amount that the participants needed to eat during the meal to feel sated ( 12, 13). One 2010 study in middle age and older adults showed that people who drank 17 ounces (500 mL) of water before each meal lost 44% more weight over 12 weeks, compared to those who didn’t. This might happen because it’s easy for the body to mistake thirst for hunger ( 11). The amount was incremental but could add up over time ( 10).ĭrinking water about a half hour before meals can also reduce the number of calories you end up consuming. Researchers in another older study estimated that drinking 68 ounces (2 liters) in one day increased energy expenditure by about 23 calories per day due to a thermogenic response, or faster metabolism. ( 8).Īnother review of studies found that chronic dehydration was associated with obesity, diabetes, cancer, and cardiovascular disease ( 9). There are many claims that drinking more water may reduce body weight by increasing your metabolism and curbing your appetite.Īccording to research, drinking more water than usual correlated to a decrease in body weight and body composition scores. Mild dehydration caused by exercise or heat can have negative effects on both your physical and mental performance.ĭoes drinking a lot of water help you lose weight? This usually happens when you’re sweating a lot or in a very warm room and not drinking enough water. Losing 1 percent of body weight might not seem like a lot, but it’s a significant amount of water to lose. A clinical study on older, healthy men reported that just a 1 percent loss of body water reduced their muscle strength, power, and endurance ( 7).
Dehydration occurs when your body loses more water than you consume and can cause symptoms including fatigue and headache. One older study in females showed that a fluid loss of 1.36 percent after exercise impaired mood and concentration and increased the frequency of headaches ( 5).Ī more recent study in China that followed 12 male university students found that not drinking water for 36 hours had noticeable effects on fatigue, attention and focus, reaction speed, and short-term memory ( 6).Įven mild dehydration can reduce physical performance. Many people claim that if you don’t stay hydrated throughout the day, your energy levels and brain function start to suffer. Many factors affect how much water you need to stay healthy such as your health, activity, and environment.ĭoes water intake affect energy levels and brain function? Your body is doing the work for two (or more), after all.
You’ll also need more water if you live in the mountains or at a high altitude ( 4). Where you live: You will need more water in hot, humid, or dry areas.How much water you need also depends on ( 2, 3): You might need more water than someone else. You get an average of 20 percent of your water from the foods you eat ( 1, 2). This includes fluids from water, beverages like teas and juice, and from food.
National Academies of Sciences, Engineering, and Medicine is about: For adults, the general recommendation from The U.S. How much water you need depends on a lot of things and varies from person to person. Share on Pinterest Ani Dimi/Stocksy United
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