For Weight Loss How Much Water Should I Drink Daily?

for weight loss how much water should I drink a day

Lose Weight By Eating is your guide to all things weight loss, and a big part of that is answering the question: “For weight loss, how much water shock I drink daily?”

We are a big fan of the one gallon a day rule… however we understand that one side does not always fit all. (I drink almost 2 gallons per day, and other staff members drink a little over 1/2 gallon).

for weight loss how much water should I drink

We can all agree that drinking water is always good, so if you’re looking to find out how much water to drink per day, or if you’re looking for tips on how to drink more water… this article has you covered.

When it comes to weight loss, water is the #1 best and easiest tool you can use. Why not meet or even increase your recommended daily water intake?!

Before I go into how much water should you drink a day, I’d like to discuss the benefits of drinking water. I’ll also explain how much water should you drink a day and also how to drink more water every day.

Benefits of Drinking Water

Why is water important? What does water do for the body?

Besides tasting great, studies have proven that drinking water naturally boosts your metabolism (1) along with many additional benefits of drinking water.

Below are 10 health benefits of drinking your recommended daily water intake.

Drinking your recommended daily water intake helps to:

  1. Improves your mood.
  2. Flushes toxins from your system.
  3. Fills you up so you don’t eat as much junk.
  4. Naturally helps your body release fat cells.
  5. Keeps food moving through your system.
  6. Keeps your organs healthy while you’re sweating.
  7. Reduces muscle fatigue while working out.
  8. Helps you recuperate faster from a workout.
  9. Keeps you from feeling groggy in the afternoon.
  10. Water even helps you lose water weight!

Special Tip: When it comes to weight loss and better health, drinking water is one of the easiest things you can do to improve your chances of weight loss success. I recommend using fruit infused water for a tasty way of turning plain water into a delicious treat you can drink all day long. These detox drinks are perfect to take with you and sip all day as a delicious hydrating treat.

how much water a day should you drink

To make it easier to take on the go, check out our Recommended Fruit Infused Water Bottles or see our list of the Top 5 Best Seller Fruit Infused Water Bottles. With one of these infuser bottles, you can refill the water over and over again and the flavor of the fruits and herbs will still infuse into the water.

It’s worth the $10-20 investment in your health!

Drinking your daily water intake recommended amounts have many health benefits… but how much water a day should you drink? We will discuss that next…

How Much Water Should I Drink A Day?

For a healthy adult, the USDA recommends you drink one quart of water (0.94 liters) daily for every 50 pounds (22.6 kilograms) of body weight.

Your recommended daily water intake depends on: age; gender; weight; health; level of physical activity; foods eaten; medications taken; weather, and other factors, but that is a good estimate.

Here is a basic guide for daily water intake:

  • 100-149 pounds = 2 quarts / 64 ounces / 8 cups / 0.5 gallon
  • 150- 199 pounds = 3 quarts / 96 ounces / 12 cups / 0.75 gallon
  • 200-249 pounds = 4 quarts / 128 ounces / 16 cups / 1 gallon
  • 250-299 pounds = 5 quarts / 160 ounces / 20 cups / 1.25 gallons
  • 300-350+ pounds = 6 quarts / 192 ounces / 24 cups / 1.5 gallons

This is a “baseline” daily water intake guide, I still do recommend trying to drink a gallon of water each day if you’re trying to lose weight. Not just for hydration, but because it increases metabolism.

Below I will share a Daily Water Intake Calculator so you can get a more exact recommended daily water intake amount, and answer the question: “How much water should I drink for weight loss?”

Calculator for weight loss, how much water should I drink daily below in the water intake calculator…

Daily Water Intake Calculator

Below you will find a daily water intake calculator, this may be an easier way for you to find your exact recommended daily water intake.

I always do recommend trying to get to a gallon of water a day if you’re looking to lose weight. It will help you boost metabolism, big time.

Water Intake Calculator

This water intake calculator is based on good health, if you’re looking to boost your metabolism by increasing your daily water intake keep scrolling…

For Weight Loss How Much Water Should I Drink Daily?

Here at Lose Weight By Eating, we’ve helped thousands of people lose weight, and maintain a healthy weight. Drinking enough water has been at the cornerstone of all our weight loss plans.

The most common question we hear is: “For weight loss how much water should I drink a day?”

In this section we will discuss how much water a day should you drink for weight loss… not just overall health.

How much water should I drink to lose weight?

Drinking a gallon of water a day, or 4 liters (one gallon), is  what I recommend to people who are trying to lose weight.

A gallon of water a day helps keep you full, flush your system, increase your metabolism, and other benefits of drinking water.

And for those of you that are wondering how many oz in a gallon of water? It’s 128, which is roughly 10 glasses of water.

For our friends who use the metric system and wonder how many oz in a liter? One US fluid ounce is .029 liters. A gallon of water a day is 3.78 liters of water.

If you want to really ensure you’re drinking a gallon of water a day, try getting a 1 gallon water bottle and fill it each morning. If you finish it before bed every night, you know you’ve done your job.

One gallon of water a day will get you moving along well to your weight loss goals.

Question: For weight loss, how much water should I drink?

Answer: A gallon, or as close to a gallon as you can get.

How to Drink More Water

Now that you have your daily water intake recommendation, and you know how much water for weight loss you should be drinking… we will share how to increase your daily water intake.

I know drinking a gallon of water a day sounds like a lot to drink, here are 6 tips to make drinking more water easier:

  1. Add fruit to your water, I have a number of fruit infused water recipes you can check out or create your own. Using frozen fruit is more fun and delicious than ice cubes. I have a friend who loves the berry mix in the frozen fruit section, she adds it to her water.
  2. Set an alarm on your phone to remind you to drink a bottle of water, this is great for people who have a busy schedule or who just forget.
  3. Drink two 8 oz glasses of water with each meal. That gets you 1/2 of the way there for the day.
  4. Get a 24 oz water bottle (or which ever medium sized bottle you like best) and drink a little over 5 a day you are done, that for me is the easiest way. I drink one with each meal and carry it with me all day. It is so easy and most days I drink 6 or 7 exceeding my water intake goal for the day.
  5. Tally it on your food journal or planner. I did this religiously for a while when I first started on my weight loss journey, I kept a food journal on my fridge with the calorie count and at the top I tallied how many glasses of water. It actually kept me from snacking too, I would see the food journal and instead of grabbing a snack I would tally my water, pour myself a glass and walk away.
  6. Fizzy water is one of my favorite ways to drink water, and I love it when a restaurant has Club Soda on the unlimited Fountain Sodas. Sometimes I put my fizzy water in a wineglass at dinner and sip it like I would sip wine. Guilt free and fun! Add fruit and make your own sodas like my Strawberry Lime Spritzer.
for weight loss how much water should I drink

Special Tip: I recommend taking baby steps with increasing daily water intake, if you don’t drink much now, start with 1/2 gallon… every week or 3 days, increase your daily water intake by 8-16 ounces until you get to a full gallon.

Water Intoxication – How Much Water is Too Much?

Water has a ton of healthful benefits, but can you drink too much water?

In very rare cases, drinking too much water can be a bad thing. If you drink an extreme amount of water in a short time, the sodium levels in your blood can drop to dangerously low levels and cause a condition called water intoxication, also known as water poisoning or hyperhydration. (2)

It’s a dangerous condition that can sometimes be fatal. Infants and young children can be especially susceptible because of their tiny size and low body mass.

how much water is too much

Experts say it would take drinking “gallons and gallons” of water in a very short time to cause water poisoning.

The expert opinion on how much water to drink a day is to only drink as much as you can sweat out, and always drink only as much as your kidneys can process. Listen to your body and don’t drink more than you feel comfortable.

Question: How much water is too much?

Answer: Gallons in a short time frame (1-2 hours). Don’t push it, you should spread your daily water intake recommendation throughout the day.

More Water Related Weight Loss Tips:

As we noted above, Lose Weight By Eating has helped thousands of people lose weight through healthy eating, and through water intake.

Below are more tips that will help increase your daily water intake, help you lose weight, and help you maintain a healthy lifestyle.

Are you hungry, or thirsty?

If you are hungry and want a snack go drink one or two 8 oz glasses of water and wait 15 minutes.

If you are still hungry then your body needs food and you should have a healthy snack, if not good for you! You just saved yourself some calories, use that surplus to enjoy a nice glass of wine with dinner or to shave  200 calories or more off your daily total.

How many bottles of water should you drink per day?

Drink two to three 8 oz bottles or glasses of water or one 24 oz water bottle before you eat breakfast, lunch and dinner.

You will be fuller and eat less, therefore saving calories. Ideally we should all only eat 75% of what is on our plates anyway.

Does tea count in my daily water intake?

Yes, tea counts!! Going to Starbucks with your friends? Order a tea!! You can count it as water and your beverage will be zero calories.

Most independent coffee houses have their own specialty teas!

I started drinking more water, why am I so thirsty?

Once you start drinking a gallon of water a day you will notice you are more thirsty and will actually crave it and your body will help you along if you can stick to it for a week or two.

Our bodies need water to stay cool and hydrated, you will also notice clearer skin, stronger hair and nails and best of all water fills you up and it is zero calories!

What else can I do to increase weight loss?

  1. Cut all processed foods and fake sugars out of your diet. Read all about processed foods and what to look out for.
  2. Move your body more.
  3. Count your calories,

Here is a great post I wrote a while back which includes the calorie count guidelines and more great weight loss tips.

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For Weight Loss How Much Water Should I Drink Daily?

17 thoughts on “For Weight Loss How Much Water Should I Drink Daily?”

  1. It’s in reality a great and helpful piece of info. I’m happy that you simply shared this useful info with us. Please stay us up to date like this. Thanks for sharing.

  2. I like ur weight loss + healthy drinks and recipes I’m using them on daily basis and feel better and healthy now and getting weight loss too ,thank u dear .

  3. We seniors cannot drink large amounts of water, unless we are planning to stay in the house all day. Once you pass a certain age your bladder does not permit you to drink lots and lots of fluids and still function when you’re not near the bathroom. Like it or not this will happen to all of us.

  4. Hi Audrey, I have been drinking the fruit with water for over two month now and love it.. I am down to one diet dr pepper! Yay! I have a question for you: Can we reuse the fruit a second time? will it have the same effect if so?
    Thx <3

  5. Our grocery stores health market has 100% natural crystallized lemon, line and tangerine packets. Easy natural way to sweeten water! Also fresh Lon and a some stevia sweeten it enough to make it more appealing too. Drinking more water has become easier and easier!

  6. I was just wondering which zero calorie water recipe got the best results, including diet and exercise, weight wise?

  7. Can’t wait to try some new things..iam already doing the water and I eat healthy I think..I dont eat junk food or I bought an elliptical machine? But its still not working own going to try some of your ideas…thank you!!

  8. I love the idea of drinking more water. Tried it and found out I didn’t have to eat as much as I was eating. building muscle not only burns more calories while doing the exercises, but makes you burn more during your resting time because muscle uses up more calories than fat

  9. Glad you commented! Some of us know, but you would be surprised how many people ask me “Where do I start” I love to tell them how easy it is 🙂

    Share with your friends if you like, and HAPPY COOKING 🙂

  10. Of course we all know this is the first step…but also a hard one to make a habit!! Thanks for the helpful little tips. I plan on using them to jump start my water intake!!

  11. Hi,

    Great tip! Drinking at least 8 to 10 glasses of ice cold water can help you to burn 250 to 500 calories per day. I think this is the easiest way to burn some calories 🙂


  12. I love all of your advice. Just a quick question about the daily calories. I want to lose 50 pounds over the next year. I’m at 190 now. My goal is 140. Should I begin my daily calories at a short goal (maybe 1700 for 170) or just shoot for the final goal???

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