To lose weight, drinking an adequate amount of water daily can help by increasing satiety, reducing hunger, boosting metabolism, and replacing high- calorie drinks with zero-calorie water. The recommended water intake varies by individual factors such as sex, weight, and activity level, but general guidelines are as follows:

• The Academy of Nutrition and Dietetics recommends about 9 cups (around 2.2 liters) of water daily for females and 13 cups (around 3 liters) for males

• Another practical approach is to drink about half your body weight in ounces of water per day. For example, a person weighing 180 pounds should aim for about 90 ounces (2.7 liters) daily

• Drinking about 500 ml (17 ounces) of water 30 minutes before meals can reduce calorie intake and increase weight loss effectiveness

• If you exercise or sweat a lot, increase your water intake accordingly. For example, add 12 ounces for every 30 minutes of exercise

Additional benefits of drinking water for weight loss include appetite suppression (since thirst is sometimes mistaken for hunger), increased metabolism (water may temporarily boost calorie burning by up to 24-30%), and improved digestion and muscle function

. In summary, aim to drink at least 9 cups (females) or 13 cups (males) of water daily, adjust based on your weight and activity level, and consider drinking a glass of water before meals to help control appetite and support weight loss.