10 Proven Benefits of Drinking Water for Weight Loss (BACKED BY SCIENCE!)

10 Proven Benefits of Drinking Water for Weight Loss

There are many benefits of drinking water, from helping to accelerate weight loss to healthier and younger looking skin.

Water is one of the most important elements of the human body. It makes up about 60% of our bodies, more or less. Every single cell in your body needs water to function properly.

10 Proven Benefits of Drinking Water for Weight Loss

Unfortunately, most people are not drinking enough every day. Until recently, water was the 2nd most popular beverage in the US, behind sugary soft drinks. (1)

At Lose Weight by Eating, we LOVE water and all it’s health benefits. It’s why we have so many fruit infused water and detox water recipes, simply because it’s so good for you and everyone can afford it.

Can drinking water help you lose weight? Spoiler alert, YES IT CAN! Keep reading below to find out how drinking water for weight loss can help support your dieting efforts, cleanse your body, and much more.

Lemon Water Weight Loss Recipes –...
Lemon Water Weight Loss Recipes – WordPress

Here are 10 Proven Benefits of Drinking Water for Weight Loss (BACKED BY SCIENCE!)

Why Is Water Important?

The importance of water just can’t be stressed enough. A person can go for weeks without food, but only a few days without water. It plays a vital role in nearly every vital bodily function we have.

If your body doesn’t get enough water, it becomes dehydrated.

When you’re dehydrated, you can’t function at your best and maybe sluggish or have trouble concentrating, imagine what that’s doing to your organs, your skin, your brain!

When you’re dehydrated, your body also can’t flush out toxins or regulate itself as easily. By not flushing out these toxins you will be more susceptible to sickness, disease, weight gain, and premature aging.

Top 10 Health Benefits of Water

Below I’ve listed the top 10 health benefits of water. If these drinking water benefits don’t convince you to drink more water, try some of my yummy fruit infused water and let your taste buds convince you.

#1. Drinking More Water Can Help You Lose Weight

Did you know that you can lose weight drinking water? Drinking water to lose weight is one of the easiest things you can do to support your weight loss efforts. Studies have shown that drinking water raises your metabolism, and improves your fat burning rate. (2, 3)

And if that wasn’t awesome enough, drinking water before a meal can also help you feel more satisfied and eat less (4). Drinking water helps with water weight loss, reducing bloating.

So if your goal is to lose weight, drinking water for weight loss is a smart move.

I recommend drinking a 16 ounce (500 ml) glass of water before you eat as an easy habit that will pay off long term.

If you find yourself snacking more often try, drinking a large glass of water in lieu of snacking. You can lose weight drinking water because it will fill you up and ward off those snack cravings.

#2. Water Helps Your Muscles Perform At Their Best

If you don’t drink enough water during physical activity, your performance can suffer. As little as a 2% loss of fluids can have a noticeable affect on your athletic abilities. (5)

Lose Water Weight with Exercise

So when you’re exercising and sweating, make sure to drink plenty of water to stay hydrated and make it easier for your body to perform at its best.

Sports drinks are packed with sodium, preservatives, fake sugars and artificial colors, all of which negatively affect weight loss.

So keep it simple and opt for water, best of all most gyms have water fountains, free is better than $1.99 per sports drink!

#3. Water Can Help Boost Your Brain Functions and Mood

Your brain is mostly made of water and is highly sensitive to dehydration. Studies have shown that even mild dehydration (1-3%) can have an adverse effect on memory and feelings of anxiety. (6)

In another study, loss of fluids after exercising negatively affected the mood and concentration of the study participants, and increased the amount of headaches subjects experienced.

Yes, you read that correctly, dehydration can cause headaches and migraines (more below)!  (7)

A 1-3% loss of fluids in your body can happen with just normal everyday activities. So to keep your brain functioning at its best, make sure you drink plenty of water all day.

#4. Water Can Help Prevent and Treat Headaches

Benefits of Water Headaches

Studies have shown that drinking water can help prevent and treat headaches, especially the migraine type. (8)

So the next time you have a headache, try drinking a tall glass of cool water, it just might do the trick without having to take any medication.

And be sure to drink up all day long to ward off those nasty headaches and migraines.

#5. Drinking More Water May Help Prevent Constipation

Many people suffer from constipation. It’s caused by many things, including medications, stress, poor diet, and not drinking enough water.

Drinking more water (especially carbonated water) is often prescribed as part of a treatment plan for constipation and has been shown in studies to be effective. (9)

So drink up and keep things moving…

#6. Drinking Water Helps Flush Toxins From Your Kidneys

Higher fluid intake increases the amount of urine that passes through your kidneys, helping to flush toxins from them and supporting normal kidney functions.

It also helps prevent the buildup of minerals which could turn into kidney stones. (10, 11)

So if you’ve been treating your kidneys badly and have consumed too many bad things (like alcohol and salt), do them a favor and drink lots of water to give them a good detox flush.

#7. Water Can Help Make Your Skin Look Good

Your skin contains a lot of water. It also acts like a barrier preventing fluid loss throughout your whole body.

When you’re dehydrated, your skin will look more dry and wrinkled.

But once you take in the proper amount fluids, it will look its normal, beautiful self again.

Skin moisturizers also help create a physical barrier as well to lock in moisture, but remember to treat from within as well with lots of water.

#8. Water Helps Prevent Hangovers

Alcohol is a diuretic, which means it promotes the production of urine and causes excess fluid loss in your body.

Hangovers are partly caused by the diuretic effect of alcohol, and the dehydration it causes.

Benefits of Water Hangover

To help alleviate the chances of a hangover when you’re drinking alcohol, try drinking a glass of water between each drink. Also, have at least one large glass of water before you go to bed.

If you do wake up with a hangover try drinking one of my restorative fruit infused drinks, if you have a bloated feeling hangover Cucumber Lemon Water will help you feel less bloated and get your headache and fuzziness in check.

If you have a nauseous hangover Mango Ginger Water will help easy your tummy while clearing any headaches and dizziness caused by dehydration.

#9. Water Helps Regulate Internal Body Temperature

Your skin is the largest organ in your body, and is responsible for helping to control the temperature of your body through sweating.

Since your body creates a lot of heat through metabolic processes, it’s important that it’s able to regulate temperatures properly.

When you’re dehydrated, your skin isn’t able to produce as much sweat and you can become overheated. This can lead to symptoms as mild as red flushing or as serious as heat stroke.

So when you’re hot, make sure to drink lots of water to ensure your body can cool itself properly.

#10. Drinking Water Fights Bad Breath

Water Benefits Bad Breath

Bad breath (halitosis) is caused by bacteria lodged in the grooves of your tongue, teeth, and gums. This buildup of bacteria causes bad smelling things called volatile sulfur compounds.

When your mouth is dry (like when you first wake up in the morning), you lack the saliva to rinse these compounds out of your mouth.

Drinking water helps flush these bacterias and keeps your mouth from having a build up the bad smelling compounds.

The 5 Best Weight Loss Water Detox Drinks

5 Infused Water Recipes

Lose Weight By Eating
These weight loss water detox drinks all help boost metabolism, reduce bloat, improve your immune system, and shed fat!
Listed in order of easiness (the first only have 2 ingredients as the last two have 4 ingredients) all 5 infused water for weight loss recipes can be made ahead of time.
5 from 1 vote
Prep Time 5 mins
Cook Time 0 mins
Infusing Time 1 hr
Total Time 1 hr 5 mins
Course Drinks
Cuisine American
Servings 2 servings
Calories 7 kcal


Lemon Mint Body Cleanse Drink:

  • 1 lemon washed and sliced
  • 1 bunch 0.66 oz of mint, washed
  • 2 liters 67 oz water

Strawberry Lemon Mint Detox Drink Recipe:

  • 6 strawberries washed and sliced
  • 1/2 lemon washed and sliced
  • 1 bunch 0.66 oz of mint, washed
  • 2 liters 67 oz water

Watermelon Lime Rosemary Detox Drinks Recipe:

  • 2 cups cubed watermelon
  • 1 lime washed and sliced
  • 1/2 bunch 0.33 oz of rosemary, washed
  • 2 liters 67 oz water

Lime Cucumber Mint Rosemary Water Detox Recipe:

  • 1 lime washed and sliced
  • 1/2 cucumber washed and sliced
  • 1/2 bunch 0.33 oz of mint, washed
  • 1/2 bunch 0.33 oz of rosemary, washed
  • 2 liters 67 oz water

Orange Strawberry Basil Lemon Detox Drink Recipe:

  • 1/2 orange washed and sliced
  • 1/2 lemon washed and sliced
  • 6 strawberries washed and sliced
  • 1 bunch 0.66 oz of basil, washed
  • 2 liters 67 oz water


  • To a carafe or pitcher, add all the fruit and herbs.
  • Use a muddler (or potato masher) to gently mash the fruit and herbs to release their flavors.
  • Add the water, mix together, and let marinate for 2 hours in the fridge before serving.

Special Tips on Making Fruit Infused Water Recipes:

  • Use a Fruit Infused Water Pitcher to make these drinks! The canister in the center of the pitcher will hold the fruit and herbs submerged. This will intensify the flavor!
  • If you don't have a fruit infused pitcher, add 3 cups of ice to the top of the water. Do not mix, but instead add to the fridge. As the ice slowly melts it will keep the fruit submerged longer. This will intensify the flavor!


Serving: 1literCalories: 7kcalCarbohydrates: 2gProtein: 0.1gFat: 0.1gSaturated Fat: 0gCholesterol: 0mgSodium: 0mgFiber: 0.3gSugar: 2gCalcium: 3mgIron: 0mg
Keyword Detox Drink, drinks, Fruit infused water
Tried this recipe?Let us know how it was!

Final Thoughts on Health Benefits of Drinking Water

So drink lots of water and keep your breath fresh!

There are so many drinking water benefits that it’s impossible to list in just one post. Drinking water to lose weight may be the most important reason for many, but there are so many others benefits of drinking water as well.

I’ve written a whole article on How Much Water Should I Drink a Day, including a section on how to drink more water.

Also, check out our favorite fruit infused water bottles so you can bring your water with you no matter where you exercise.

I recommend reading up on all the benefits of drinking water, including using fruit infused water.

Fruit Infused Water Party Drinks

Needless to say, if you want to be healthier and lose more weight, drinking water is one of the easiest things you can do. Water and weight loss go hand in hand.

If you don’t already drink a lot of water, start slow… aim for half a gallon a day (64 ounces) and add 10-20 additional ounces every couple of days, before you know it you will be up to a full gallon, You’ll feel better than ever, you will look amazing and your metabolism will be roaring so weight loss and weight management won’t be such a chore.

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