Does Drinking Water Help You Lose Weight? Expert Tips to Stay Hydrated and Reach Your Goals

Here's why drinking water plays an integral role in bodily functions.

Staying hydrated plays a crucial role in your body’s ability to perform critical everyday functions, from regulating energy and eliminating waste to burning fat efficiently. Since our bodies can’t store water and we lose water throughout the day, we need to replenish it often.

But does drinking water help you lose weight? While drinking water alone is not a magic bullet for weight loss, understanding how much water you should drink and the benefits of staying hydrated can make a meaningful difference in your health and well-being.

Below, we’ll break down how water helps and share dietitian-approved ways to stay hydrated so you can confidently support your wellness goals.

How Does Drinking Water Help You Lose Weight? 

• Helping manage appetite. Sometimes, thirst is mistaken for hunger. Drinking a glass of water before meals can help you feel fuller and may reduce calorie intake naturally. 

• Improving digestion. Adequate hydration supports key organs that filter waste and process nutrients efficiently. A well-hydrated body runs more smoothly, helping you feel more energized and balanced. 

How Much Water Should I Drink? 

Drinking the proper amount of water for your body is important. 

Most adults should aim to drink about 64 ounces of water each day.* However, the ideal amount for you individually depends on factors like your age, activity level and environment. 

You can find simple water intake calculators online to help provide a ballpark. (Consult with your healthcare provider prior to changing the amount of water you drink, as it can affect certain health conditions and medications.) 

If you’re wondering how to ensure you drink the right amount of water each day, try: 

• Drinking a glass of water before each meal 

• Keeping a refillable water bottle nearby throughout the day 

• Tracking your fluid intake. Remember, there is such a thing as too much water 

• Aiming for pale-yellow urine (a good indicator you’re hydrated) 

  
  

Hydration needs vary from person to person, so we encourage you to listen to your body and to talk with your healthcare provider for additional guidance. 

“When evaluating your water intake, consider your lifestyle and health factors, and listen to your body. Thirst, energy levels and even mood can all be helpful indicators of hydration status.” — JENNIFER CHRISTMAN, MHA, RD, CPT, Senior Manager, Nutrition and Wellness, Nutrition and Wellness Expert at OPTAVIA 

Track your intake: Use the hydration tracker in the OPTAVIA app to log your water consumption throughout the day. 

The Benefits of Staying Hydrated for Metabolic Health 

Staying hydrated does more than just help with weight management — it also plays an important role in overall metabolic health and how you feel each day.  

Drinking enough water supports your body in countless ways, including: 

• Improved digestion 

• Promoting cognitive function and focus 

• Fostering clearer, healthier skin 

• Supporting movement and exercise  

When your body is well-hydrated, it can perform metabolic functions efficiently — from thinking to burning body fat. 

Related: What is Metabolic Health? Why It Matters More Than You Think 

Dietitian-Approved Ways to Stay Hydrated 

If plain water isn’t your favorite, try these ways to stay hydrated: 

• Add natural flavor. Give your water a refreshing twist with slices of lemon, cucumber or fresh mint. 

• Sip on herbal teas. Unsweetened, decaffeinated herbal teas are a soothing way to boost hydration, especially in cooler weather.  

• Eat water-rich foods. Vegetables such as cucumbers, lettuce, spinach and cooked squash are good options when in weight loss mode. Fruits such as cantaloupe, pears and grapes make great options. 

• Mix in low-calorie, zero-sugar electrolytes. Electrolyte-enhanced water can help replenish minerals lost during workouts or warm days, without adding extra sugar. 

• Add in Essential Amino Acids (EAAs). EAAs not only help you stay hydrated but also support muscle health and recovery, especially when paired with regular movement or activity. 

• Set hydration reminders. Use a water-tracking app or set alarms throughout the day to make drinking water a consistent habit.  

“Your body also gets water from the foods you eat, which help you to stay hydrated. On days when your fruit or vegetable intake is lower, consider drinking an extra glass of water.” – JENNIFER CHRISTMAN, MHA, RD, CPT, Senior Manager, Nutrition and Wellness, Nutrition and Wellness Expert at OPTAVIA 

The Bottom Line 

Drinking water supports overall metabolic health by helping your body function at its best. 

Pairing proper hydration with the right nutrition, habits and support — like our scientifically designed system provides — can help you reach a healthy weight and maintain overall well-being. 

 *We recommend drinking 64 ounces of water each day. Consult with your healthcare provider prior to changing the amount of water you drink as it can affect certain health conditions and medications.