One of the biggest weight loss secrets—and best weight loss journey shortcuts—is that drinking enough water throughout the day can help you lose weight. If you’re now asking yourself, “How much water should I drink?”, this quick-read will give you the answer, plus provide tips for hitting your recommended amount.
Why Is Drinking Water Important?
Hydration is crucial for proper organ function, cell nutrition, preventing infections, joint lubrication, body temperature, focus, mood, and even sleep. 
Here are some symptoms of dehydration:
- Feeling thirsty (You may have guessed that.)
- Mood differences
- Low energy or focus
- Dark yellow urine
While I use the “pee test” test to gauge my hydration, it’s not the most accurate way to know how much water should I drink a day to lose weight because certain vitamins, supplements, and foods can affect urine color.
How Much Water Should You Drink In A Day?
When asking, “How much water should I drink a day to lose weight?”, aim for 11-16 cups, depending if you’re a female or male, respectively.  But know that some water will come from water-based foods like soup, fruits and some veggies, and drinks like tea. 
Besides knowing how much water should you drink in a day, it’s worth knowing how water aids weight loss.
1. Water before meals helps curb overeating
Drinking around two cups of water before a meal reduces the amount of calories you’re likely to consume. This can be a particularly helpful weight-loss strategy for both older and obese adults. [3, 4]
2. Drinking water reduces constipation
Water plays an important role in keeping us regular, particularly if your diet is low in magnesium and dietary fiber. Regularity plays an important role in weight loss. I don’t think I need to explain why. But if you must know, here’s the study. 
3. Water boosts metabolism
That’s right, drinking water can increase your caloric burn throughout the day—to the tune of around 100 calories! No small amount for doing relatively nothing at all.
4. Water can support energy levels
As mentioned, your hydration and energy levels often correlate. Understandably, having more energy throughout the day allows you more energy (think: calories) to burn.
Say you’ve hit a weight loss plateau and find yourself wondering, “How much water should I drink a day to lose weight?” Try increasing your water consumption by two cups. You may find this gives you the push you’re looking for to progress further on your fitness journey.
Final Thoughts On, How Much Water Should You Drink In A Day?
Factoring in my height, optimum weight, gender (males need about five cups more per day than females), and fitness, I no longer ask how much water should I drink a day to lose weight? But, rather, can I get enough? Here are some tips I’ve found helpful:
- Carry a water bottle at all times
- Know how many times I need to drink the whole bottle, and keep count
- Add a lemon wedge, cucumber slices, or superfoods powder to my water for flavoring
- Drink 32oz immediately when I wake up
- Always finish my water at restaurants
Follow these tips and you should be well on your way to optimum hydration!