Does Drinking More Water Help Burn Fat?

Learn how drinking water before meals may reduce calorie intake and support weight loss. Discover research-backed strategies to stay hydrated and manage appetite effectively.

Everyone knows that drinking water is important, and the common advice of “8 glasses a day” is widely repeated. But does water play a role in weight loss beyond general hydration? Research suggests that it can.

Water and Appetite Control

Several studies show that drinking water before meals can increase feelings of fullness and reduce calorie intake:

• In one study, women drank 375ml and men drank 500ml of water 30 minutes before eating. Participants reported higher fullness and older subjects ate fewer calories.

• Another trial with older obese adults tested a 500ml water preload 30 minutes before meals and found a 13% reduction in calorie intake compared to no water preload.

• Lean young men drinking 568ml of water immediately before breakfast also consumed significantly fewer calories.

Drinking water before meals may help some people eat less during that meal, which can contribute to long-term weight management.

Long-Term Effects on Weight

A 12-week study tested the effect of a mandatory 500ml water preload before meals. One group followed this routine, while the control group had no preloading instructions. The water preload group lost an average of 2kg more than the control group.

While results may vary among individuals, preloading meals with water is a simple, low-cost strategy that may help reduce caloric intake and support weight loss.

How to Implement This Strategy

• Drink a large glass of water (approximately 500ml) 20–30 minutes before meals.
• Make it a habit with all main meals—breakfast, lunch, and dinner.
• Track how your appetite and portion sizes respond.

This small step can be an easy, effective addition to a healthy eating plan, especially when paired with balanced meals and regular exercise.

Drink up and see if it works for you!