How much water to drink for weight loss
About 33 ml of water for every kilogram you weigh is a simple daily target. For a 70 kg woman that is about 2.3 litres, or 10 glasses. Water does not burn fat, but it has zero calories, replaces sweet drinks, and stops thirst being mistaken for hunger.
How much water should you drink for your weight?
The BodyQuest app works out water as 33 ml per kilogram of body weight, shown in steel-tumbler glasses of 250 ml, never less than 8 glasses and never more than 16:
| Your weight | Water a day | 250 ml glasses |
|---|---|---|
| 50 kg | 1.7 litres | 8 glasses |
| 55 kg | 1.8 litres | 8 glasses |
| 60 kg | 2.0 litres | 8 glasses |
| 65 kg | 2.1 litres | 9 glasses |
| 70 kg | 2.3 litres | 10 glasses |
| 75 kg | 2.5 litres | 10 glasses |
| 80 kg | 2.6 litres | 11 glasses |
| 90 kg | 3.0 litres | 12 glasses |
| 100 kg | 3.3 litres | 14 glasses |
Drink a little more in summer, on days you sweat a lot, and after a workout. Your urine should be pale yellow; dark yellow means drink more.
Does water help weight loss?
- It replaces calories. Switching one sweet chai, juice or cold drink a day for water can save 80 to 150 calories every day.
- It stops false hunger. Thirst often feels like a craving. Drink a glass and wait ten minutes.
- A glass before meals can help you feel full a little sooner. The effect is small, but it is free.
- It helps with water retention. When you drink too little, your body holds on to water and the scale stays stuck.
How can you drink enough water every day?
- One glass right after waking up, before chai.
- One glass before each meal. That is already three.
- Keep a 1-litre bottle on your desk or kitchen counter and finish it twice.
- Tie it to habits: a glass after every bathroom visit or every time you finish a task.
- Chaas, plain nimbu pani and unsweetened tea count, so mix them in.
- Eat watery foods: cucumber, tomato, lauki, watermelon, curd.
- Drink more earlier in the day, so you don't wake up at night.
- Check once at night: did I drink my glasses today? The BodyQuest app asks this in the evening check-in instead of making you tap every glass.
Questions people ask
Does drinking water help you lose weight?
Not by burning fat, but it helps in practical ways: it has no calories, it replaces chai, juice and cold drinks, and a glass before meals can help you feel full sooner.
How many glasses of water should I drink a day?
Most women need about 8 to 12 glasses of 250 ml a day. The table above gives your number by weight. Drink more on hot days and after exercise.
Does tea or coffee count as water?
Partly. Unsweetened tea, coffee, chaas, nimbu pani without sugar and soups all count towards your fluids. Plain water should still be most of it.
Can drinking too much water be harmful?
Yes, very large amounts in a short time can be dangerous. There is no benefit to forcing down more than about 4 litres a day. If you have kidney or heart problems, follow your doctor's limit.
Why does my weight go up and down every day?
Mostly water. Salt, a big meal, your period and hard exercise can all hold extra water for a day or two. Drinking enough actually helps your body let go of retained water.
Sources
- NHS: Water, drinks and your health
- Dennis et al. Water consumption increases weight loss during a hypocaloric diet, Obesity (2010)
BodyQuest is a home weight-loss programme for Indian women, made by ASANAR STUDIOS in Mohali, Punjab. The calories, protein and portions in our articles come from the same food data and method the BodyQuest app uses to build each member's daily plan, and our advice follows the public guidance listed under Sources. We are not doctors: for a health condition, check with yours.
BodyQuest gives general fitness and food guidance for healthy adults. It does not diagnose or treat any condition. If you are pregnant, breastfeeding, or managing a health condition such as diabetes, thyroid or PCOS, check with your doctor before changing your diet or exercise.
