Fat Loss By Drinking Water

How much water per day is required?

It is possible to improve fat loss by drinking water. The question is, how much water per day is necessary in order to assist your fat-burning and weight-loss efforts?

In this article we will address the issue of how much water you should drink to lose weight and why drinking water is so important when it comes to burning fat and losing weight.

Everyone knows how important it is for them to drink water to lose weight. Unfortunately though, most people don't drink enough! Accelerating fat loss by drinking water is such an easy principle to incorporate into your life and is something you should make a conscious effort to do every day.

Fat Loss By Drinking Water

Water is one of the most important nutrients in our body. If we didn't have access to water we wouldn't survive more than a few days even though we can survive without some nutrients for weeks or months at a time. Water's importance to us cannot be underestimated. It is involved in so many metabolic processes as well as being a by-product of some processes too.

Water is the most abundant substance on Earth and in our body. Both are composed of around 70% water. Water is also the main component of all our body cells and the fluid that surrounds them. It is such a vitally important nutrient that we should be constantly aware of how much water we are drinking each day.

How much water per day?

In order to function at maximum efficiency, our body requires at least 1500-2000mls of water per day. A number of factors affect our daily requirement of water though, which may result is our requirements increasing or decreasing accordingly. These include:


When exercising, our requirement for water increases due to an increase in the amount of fluid lost by our body through sweat and breathing.


The environment in which we live also influences our water requirement. Living in hotter environments increases our bodily fluid losses through sweat and these must be replaced.

The opposite occurs in cooler environments, although air-conditioning and space heating in homes, workplaces and in aeroplanes can increase our need for water.


If we consume a diet high in fruits, vegetables and sprouts our overall water intake will be greater than if we consume foods with low water contents. If you currently consume few fruits, vegetables and sprouts then you should definitely increase your water intake or make a conscious effort to eat more of these foods.

Special circumstances

Under special circumstances our body has an increased requirement for water. These special circumstances may include conditions like diarrhoea, kidney disease or fever. Any situation where excessive fluid loss occurs through normal body elimination processes, an increase in our water intake is required.

Body size

People with a larger frame have a greater water requirement. This is due to the greater amount of water in their body and therefore the greater loss of fluid due to the above factors.

When it comes to how much water per day is required, as a general guideline I recommend drinking 250mls of water per 10 kilograms of body weight per day.

There is no doubt that if we want to achieve fat loss by drinking water, we must consume an adequate amount each day. Plus, drinking water is essential if we want to maintain good health. Dehydration, resulting from an insufficient water intake, leads to impaired body functioning.

Here are just some of the problems that can occur if you don't drink enough water each day:

  • The heart has to work harder because the blood has become thicker.

  • The body's core temperature increases due to the fact that it can't sweat efficiently.

  • The passage of nutrients throughout the body slows down due to the blood volume decreasing.

  • A build-up of toxins in the body may occur because the kidneys can't produce urine (this leads to a number of problems).

  • Cell construction becomes impaired. This includes the building of muscle tissue. In fact, a dehydrated muscle cell goes into a catabolic state, which means it starts to break down. This results in a reduction in metabolic rate.

  • Energy production is impaired, which affects the body's ability to burn fat efficiently.
  • For these reasons it is imperative that if you want to achieve fat loss by drinking water you must have a reasonable amount every day.

    If you decide to achieve fat loss by drinking water then make sure that the water you consume on a daily basis is just that, water! Try to avoid drinking fruit juices or soft drinks because of the high amounts of sugar and other chemicals in them. The sugar causes an increase in your blood glucose level and therefore insulin production, which in turn, may lead to fat storage. Not only this, but the sugar also contributes to an increased calorie intake.

    Many people make the comment, 'but what about 100% natural fruit juice, isn't it good for me?' Whilst it may be good for you because it contains certain nutrients like vitamin C, it is still a concentrated source of sugar (because the fibre of the fruit has been removed). No matter whether it comes from natural sources or not, any concentrated source of sugar is still going to promote insulin release and in turn, increase fat storage.

    Consuming diet drinks (soft drinks or cordials) should also be avoided because artificial sweeteners still stimulate insulin secretion, which causes fat loss by drinking water or water-based drinks to stop! Taste receptors in the mouth stimulate insulin secretion by the pancreas, which may contribute to fat storage and may also contribute to fluid retention in the body.

    Perhaps add a slice of lemon to your water to improve the flavour if you aren't used to drinking it regularly. Ideally though, try to stick with plain old water (preferably filtered or bottled water); it is the best drink for losing weight and enhancing the health of your body.

    If you work in an office and want to drink water to lose weight, keep a bottle of water on your desk at all times and sip it throughout the day. If you are on the road, invest in a fridge bag or a small esky. This will not only make it easier to transport your meals and water but it will also keep them cool.

    Fat loss by drinking water is such an easy principle to incorporate into your lifestyle. Anyone can drink water to lose weight because it is something we already do. You just need to make sure you're drinking enough!

    Remember, the guideline of how much water per day is necessary to promote fat loss and lose weight is: 250mls per 10kgs of body weight per day!

    If you would like more information about how to lose weight and get in great shape fast, please get a copy of my e-book, Look Good, Feel Great!

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