Most weight loss programs focus on food, calories, stress, and rest. Water is usually an afterthought. Yet recent research suggests that hydration may influence hunger, eating behavior, and how well people stick to weight-loss plans.
Research
Recent research suggests that drinking enough water does not, in itself, cause weight loss. However, being under-hydrated can make weight loss harder than it needs to be.
One of the clearest findings is that drinking about 16 ounces of water before meals reduces hunger and calorie intake at that meal. Water drinkers felt less hungry and ate less without intentionally restricting their intake.
This is not a quick weight loss system. In a 12-week trial, adults who drank 16 ounces of water before meals three times per day lost more weight than those who did not. The difference showed up as fractions of a pound over the course of weeks.
Adding Water
There are several suggestions to add water to your diet. One is to drink 16 ounces of water before a meal. Choose low or no-calorie drinks as much as possible. Keep track of your hydration. Are you thirsty? Did you just exercise? You probably need more water. Hydration alone will not override poor sleep, excess calories, or inactivity. However, chronic under-hydration can work against weight loss, increasing hunger and making behavior change harder to sustain.
