To support weight loss, the general recommendation is to drink about 9 cups (around 2.2 liters) of water daily for females and 13 cups (around 3 liters) for males, in addition to the water obtained from food
. Another practical guideline is to drink about one ounce of water for every two pounds of body weight; for example, a person weighing 150 pounds should aim for about 75 ounces (2.2 liters) per day
. Drinking water before meals-about 2 cups (16 ounces)-can help increase feelings of fullness, reduce appetite, and potentially lead to weight loss over time
. Staying well-hydrated also supports metabolism, muscle function, and digestion, all of which are important for effective weight loss
. If you exercise or sweat heavily, you should increase your water intake accordingly, adding about 12 ounces for every 30 minutes of exercise to replace fluids lost through sweat
. In summary:
- Women: ~9 cups (2.2 liters) per day
- Men: ~13 cups (3 liters) per day
- Or roughly 1 ounce of water per 2 pounds of body weight
- Drink 2 cups before meals to reduce hunger
- Increase intake with exercise (add ~12 oz per 30 min workout)
These amounts are guidelines; individual needs vary based on activity, climate, and health status. Drinking when thirsty and monitoring signs of hydration like urine color can help tailor intake
. Drinking adequate water supports weight loss but should be combined with a balanced diet and exercise for best results
