To lose weight effectively by drinking water, consider the following guidelines based on scientific research and expert recommendations:

Recommended Water Intake for Weight Loss

• General Guidelines:
  • Women should aim for about 9 cups (around 72 ounces) of water daily.
  • Men should aim for about 13 cups (around 104 ounces) daily.
  • These amounts include water from food but primarily focus on drinking water itself

• By Body Weight:
  • A practical approach is to drink about half an ounce to one ounce of water per pound of body weight.
  • For example, a person weighing 150 pounds should drink approximately 75 ounces (2.2 liters) daily

• Before Meals:
  • Drinking about 16 ounces (2 cups or 500 mL) of water 30 minutes before meals can increase feelings of fullness, reduce calorie intake, and support weight loss.
  • Studies show that this habit can lead to losing around 3 to 5 pounds more over 12 weeks compared to those who do not drink water before meals

How Water Helps with Weight Loss

• Increases Satiety: Water fills the stomach, signaling fullness and reducing hunger, which helps prevent overeating

• Boosts Metabolism: Drinking cold water can temporarily increase metabolic rate by 24-30% for about 90 minutes, helping burn extra calories

• Reduces Calorie Intake: Replacing high-calorie beverages like soda or juice with water lowers overall calorie consumption

• Supports Fat Metabolism: Adequate hydration facilitates the breakdown of fats (lipolysis) in the body

Adjustments Based on Activity Level

• People who exercise regularly or sweat a lot should increase their water intake beyond the baseline.
• Additional recommendations include drinking:
  • 17–20 ounces 2–3 hours before exercise,
  • 8 ounces 20–30 minutes before exercise,
  • 7–10 ounces every 10–20 minutes during exercise,
  • 8 ounces within 30 minutes after exercise

Practical Tips to Meet Water Goals

• Drink 2 cups (16 ounces) of water before each meal.
• Start the day with a glass of water and have another before bedtime.
• Use a marked water bottle or container to track daily intake

Important Notes

• While drinking water supports weight loss, it is not a standalone solution; it should be combined with a balanced diet and regular physical activity.
• Avoid excessive water intake, which can be harmful.
• Listen to your body's thirst signals to avoid dehydration or overhydration

In summary, aim for about 9-13 cups of water daily depending on sex, or roughly half an ounce to an ounce per pound of body weight, with a focus on drinking water before meals to help reduce appetite and boost metabolism, supporting your weight loss efforts effectively.