How Much Water Should You Be Drinking For Fat Loss?


We all know that we should be drinking plenty of water throughout the day. But what constitutes “plenty”?

Over the last few years in the fitness industry I’ve heard it all.

Is 8 cups a day good? Do I have to lug around a gallon bottle and sip on that all day? I’d be lucky if I drank 2 cups throughout my day. If I drink a lot of water I have to go to the bathroom more!

With all of the different people out there and all of the different points of view on the subject I wanted to bring you the final say so in how much water you should be drinking for a healthy body. How much is too much water and when to drink your water.

When’s The Best Time To Drink Water?

The best time to drink the majority of your water is first thing in the morning, right when you get up.
Think abou it. You have been asleep for the whole night (6-8 hours) and during that time you can’t eat or drink. You are fasting. You wake up dehydrated and if you’re like normal human beings the first thing you have to do is pee because of the water you drank yesterday.

Now you are completely empty of any fluids in your body. This is the best time to hydrate yourself and replenish your liquids.

Aim for 2 – 3 cups of cold water right when you get up. This will help replenish your dried out cells and help flush out old toxins your kidneys are trying to help you flush out.

If anything, research has shown that drinking 2 cups of cold water within 90 minutes of waking up has shown to boost your metabolism by 24%.1 Drink water and lose fat!

So How Much Water Should I Drink?

Now, how much water should you be drinking throughout the day?

Good question, glad I can answer that.

You should be drinking ½ your bodyweight (in pounds) in ounces per day. Confusing? Let me show you want I mean.

For example: You weigh 170 pounds. Take 170 and divide that in half and you’ll get 85. That’s 85 ounces of water per day you should be drinking. 85 ounces divided by 8 (8 ounces in a cup) and you get 10.625. If you weigh 170 pounds, you should be drinking 10.625 glasses of water per day.

That’s just the beginning.

Are you active? Sedentary (you don’t move so much)? Are you working out or not?

The answers to these questions will help determine if you need to increase or decrease the recommended amount of water intake.

So, half your bodyweight in ounces is a great place to start. What next?

How Much Water Should I Drink When I’m Working Out?

Man! These are great questions. Thanks for asking.

Most sources indicate that drinking about a cup of water every 15 minutes is about right while working out.

Dr. Renne Melton MS, RD and Director of Nutrition at Sensei Inc recommends this water consumption formula for peak performance and health:

  • One to two hours before your workout, drink 15 to 20 ounces of water
  • 15 minutes before you begin, drink between 8 and 10 ounces of water
  • During your workout, drink another 8 ounces every 15 minutes.

You may need to drink more if you’re sweating heavily, especially if you’re exercising outdoors in very hot weather.

Another tip to keep in mind would be to weigh yourself before and after you workout. “For every pound lost, replace it with 16 to 20 ounces of fluid,” Dr Melton suggests.

Can I Drink Too Much Water?

Short answer. Yes. Yes, you can.

You can drink too much water, and this is known as hyponatremia. And it’s not what you might think it is. I previously thought that drinking too much water was like drowning yourself. I thought your body just couldn’t process past a certain amount of water and you basically just shut down.

When in fact, drinking too much water is not actually a water problem as it is an imbalance between water and electrolytes.

When your kidneys are unable to excrete excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood.

While overhydration is rare (typically only long distance endurance athletes are prone to this) it’s important to note that it does happen.

How Do I Know If I’m Drinking Enough?

Your best bet is to check your pee.

When you pee, just take a look in the toilet. If your urine is light yellow or colorless, chances are, you’re drinking enough water! Yay for you!

Are you drinking enough water?