Water and weight loss, what really helps and how to drink enough without thinking about it
Aim for 6 to 8 glasses of fluid a day, more in hot weather or when you are active, and know that water helps weight loss mainly by replacing sugary drinks. Water does not melt fat. Its value is in what it replaces and in how it helps you notice real hunger.
Work out your daily water
Your device does the calculation. No data is kept or sent. Adults only.
There is a BMI calculator too, plus a waist calculator, and the full set of club calculators.
How this calculation works
For women, the European Food Safety Authority puts adequate water intake at 2 L per day, and for men at 2.5 L, including the water in food. Roughly 80% of it comes from drinks, so 1.6 L and 2 L.
A coach from the club reviews your circumstances alongside you and suggests the right next steps.
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Where the figure comes from
The UK government’s Eatwell Guide recommends 6 to 8 cups or glasses of fluid a day. Water, lower fat milk, tea and coffee without sugar all count. Your needs rise when it is warm, when you exercise and when you spend the day in a heated office.
The real gain is in the swap
Sugary drinks bring energy without filling you up. A can of regular cola, a large fruit smoothie and a sweetened coffee shop latte can quietly add hundreds of kcal to a day. The NHS advises keeping fruit juice and smoothies to no more than 150ml a day, since they count as free sugars. Replacing just 1 sweet drink a day with water is often the easiest change you will make.
Hunger or thirst
Thirst and hunger can feel alike, especially in the afternoon. A glass of water when you feel peckish gives you 10 minutes to see whether you still want food. Some people also find a glass before a meal helps them eat more slowly. For other ways to stay satisfied, see feeling fuller for longer.
Making it automatic
- Link it to things you already do. A glass when you wake, 1 with each meal, 1 when you get home.
- Keep it in sight. A bottle on the desk and 1 in the car for the drive home along the A41.
- Add flavour without sugar. Lemon, cucumber, mint or a few frozen berries.
- Try sparkling. Fizzy water with a slice of lime satisfies many people who miss soft drinks.
Is it possible to drink too much?
For healthy adults, it is rare. There is no need to force litres down. Let pale yellow urine guide you, and remember that some people with heart or kidney conditions are given a fluid limit by their doctor.
Alcohol is not hydration
Beer and wine contain fluid but also alcohol, which brings extra kcal. Alternate each drink with a glass of water on a night out. Our guide to meals out while losing weight covers this in more detail.
This article does not replace advice from your GP or another health professional, particularly if you have a medical condition or take regular medication.
A full glass at breakfast
A morning routine is a good anchor for drinking enough, and members of Bicester Nutrition start theirs with breakfast at the club before work. A free assessment is open to anyone who wants to try it. You will find more about snacks for weight loss elsewhere on our blog.
Your weight loss curve
Add your profile and the curve is redrawn at once.
Losing 8 kg at the median pace would take roughly 11 weeks, or around 4 months at the gentlest one.
Most guidance puts lasting weight loss at 500 g to 1 kg per week, which is the ideal zone on the chart. Lose more than 1 kg per week consistently and the body eats into muscle and not just fat, shown by the hatched zone.
This projection is a rough guide only. Each person’s journey is their own, and results are not the same for everyone. The sums are done on your device, with nothing stored or sent anywhere. Over 65, speak to your doctor before anything else.
How this curve is calculated
At the top, the zone’s edge marks 500 g per week, the gentlest rate. At the bottom, its edge marks 1 kg per week, the point where risk starts.
Weight comes off faster in the first weeks, much of it water, before the pace eases. Beyond 40, the median curve gradually flattens as metabolism slows down. With the same effort, men generally lose a little faster than women.
Like real life, the journey curve includes plateaus a few days long and minor regains. It is no prediction of the path you will follow.
The tips here are general and are no substitute for medical advice.
Further reading
Daily support is set out in the club programme for better balanced eating.