How much water to drink a day when you want to lose weight

How much in cups and litres

The NHS guide to water, drinks and your health uses the Eatwell Guide figure of 6 to 8 cups or glasses of fluid a day. With a standard glass of 200 to 250ml, that comes to about 1.2 to 2 litres. You may need more if you are pregnant or breastfeeding, in a hot place, active for long periods, or ill.

A simple check is the colour of your pee. The NHS says it should be a clear pale yellow.

Does drinking water help you lose weight?

Not on its own. Its value is elsewhere. A large glass before a meal fills the stomach a little, and many people serve themselves less. Above all, water replaces drinks that bring sugar without filling you up.

Water contributes to the maintenance of normal physical and cognitive functions. It plays no direct part in burning fat.

Which drinks to swap for water

• Fizzy drinks. Regular fizzy drinks bring sugar and no fibre. Swapping them for water every day makes a real difference over a month.
• Fruit juice and smoothies. The NHS Eatwell Guide recommends limiting them to a combined total of 150ml a day, because they are high in free sugars.
• Sweetened coffees. Syrups and large milky coffees add up quickly. A plain tea or coffee counts towards your fluid.

Sparkling water, tea, coffee and herbal teas without sugar all count. Our guide to healthy eating, where to start shows other simple swaps.

Drinking well, without excess

Forcing yourself to drink 4 or 5 litres a day does not speed up weight loss. Large amounts drunk very quickly can even upset the salt balance in your blood. If you have a heart or kidney condition, follow your GP’s advice before these benchmarks. This article does not replace advice from your GP or another health professional.

Set yourself markers. A glass when you wake up, a glass before each meal, a refillable bottle on your desk. After 60, thirst is felt less, so drinking at set times matters more, as our guide to losing weight after 60 explains. Start with 2 habits for 3 weeks, a glass before meals and 1 sugary drink fewer each day.

At the Witney club

At our club in Witney, members start the day with breakfast together before work, and a drink of water is part of that routine. The first assessment is free.