Drinking plenty of water helps you lose weight.

Drinking lots of water is often presented as a simple, natural, and risk-free way to lose weight. On social media, in certain articles, and even in popular advice, the idea comes up regularly: hydrating your body with large amounts of water will “detoxify” it, “burn fat,” and even melt away excess pounds. But what is the reality?

Common misconceptions about water consumption

Although water is essential for the body to function properly, particularly for digestion, regulating satiety and eliminating waste, there is no scientific evidence that drinking large amounts of water alone leads to significant weight loss.

Contrary to popular belief, drinking water does not directly burn fat. Nor is it enough to compensate for an unbalanced diet or a sedentary lifestyle. In addition, excessive consumption, beyond 3 to 4 liters per day without specific indication, can pose a health risk, particularly by causing hyponatremia, i.e., an abnormal dilution of sodium in the blood.

Therefore, increasing water consumption without changing other lifestyle habits has little or no measurable impact on body weight. Although useful, its role remains secondary and indirect and cannot replace a comprehensive approach that includes a balanced diet and regular physical activity. [1-3]

 

The real effects of water consumption on the body

Increasing water consumption can have several beneficial effects on health, although these remain indirect in the context of weight loss:

    • Increased satiety
    • Drinking water, especially before meals, can help reduce feelings of hunger in some people. [1, 2].
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    • Slight boost to metabolism
    • Some studies have observed a modest increase in metabolism after drinking cold water, a phenomenon known as water-induced thermogenesis. However, this effect is small and is not enough to cause significant weight loss on its own [4, 5].
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    • Improved digestion and elimination
    • Good hydration is essential for proper bowel function. It can aid digestion, reduce the risk of constipation, and limit water retention, especially in cases of excessive salt consumption.
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    • Reduced calorie intake
    • Replacing sugary, alcoholic, or high-calorie beverages (such as sodas or fruit juices) with water can reduce overall energy intake. This effect is well documented and is one of the most effective ways to support weight loss goals [3].
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In conclusion

 

Rather than considering water consumption as a miracle solution for weight loss, it is better to see it as a complementary tool in a comprehensive approach to weight management. Drinking water is now a common practice to support weight loss or maintenance efforts, but its effectiveness remains indirect and largely depends on the context in which it is used.

Some simple recommendations may be helpful:

  • Increase your daily water intake (beyond 1 liter) according to individual needs, without excess.
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  • Replace sugary or high-calorie drinks with water to reduce energy intake.

However, these measures alone are not enough. To have a real impact, they must be part of a comprehensive approach that includes a balanced diet, regular physical activity, and personalized monitoring.

 

Sources : 

[1] Muckelbauer, Rebecca, et al. “Association Entre La Consommation d’eau et Le Poids Corporel : Une Revue Systématique 1 2 3.” The American Journal of Clinical Nutrition, vol. 98, no. 2, Aug. 2013, pp. 282–99, https://doi.org/10.3945/ajcn.112.055061.

[2] Daniels, Melissa C., and Barry M. Popkin. “Impact of Water Intake on Energy Intake and Weight Status: A Systematic Review.” Nutrition Reviews, vol. 68, no. 9, Sept. 2010, pp. 505–21, https://doi.org/10.1111/j.1753-4887.2010.00311.x.

[3] Chen, Qiao-Yi, et al. “Water Intake and Adiposity Outcomes among Overweight and Obese Individuals: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Nutrients, vol. 16, no. 7, Mar. 2024, p. 963, https://doi.org/10.3390/nu16070963.

[4] Boschmann, Michael, et al. “Water-Induced Thermogenesis.” The Journal of Clinical Endocrinology & Metabolism, vol. 88, no. 12, Dec. 2003, pp. 6015–19, https://doi.org/10.1210/jc.2003-030780.

[5] Boschmann, Michael, et al. “Water Drinking Induces Thermogenesis through Osmosensitive Mechanisms.” The Journal of Clinical Endocrinology & Metabolism, vol. 92, no. 8, Aug. 2007, pp. 3334–37, https://doi.org/10.1210/jc.2006-1438.