💧 Is There a Link Between Water Consumption and Weight Loss?
By Être Wellbeing | Naturopathy in Coogee
At Être Wellbeing, we’re all about getting to the root cause of symptoms and working with the body’s natural rhythms. And water — that simple, essential substance — is a key piece of the wellbeing puzzle.
We know the body is made up of around 60–70% water, so staying hydrated is vital for survival. But does water also play a role in weight loss? Let’s dive into the research, the theory, and what I’ve personally observed in my clinic and daily life.
🌿 What Water Does in the Body
Water isn’t just “filler” — it’s a highly active, functional part of every cell and system. Here are a few of its essential jobs:
Detoxification & Transport: Water delivers oxygen and nutrients to every cell, and helps flush waste out through urine, sweat and bowel movements.
Temperature Regulation: It cools the body through sweating — a process that also uses energy.
Organ & Tissue Protection: Water cushions vital organs and protects tissues while maintaining cellular health.
Blood Flow: Blood is about 80% water, and hydration ensures smooth circulation.
Joint Support: It lubricates the joints, easing movement and reducing wear and tear.
It’s no surprise that without enough water, things start to go awry — from digestion to energy, clarity and mood.
🔍 Does Drinking Water Help With Weight Loss?
While we don’t yet have mountains of clinical evidence, a growing body of research — alongside my own clinical observations — suggests water may be a supportive tool in weight loss. It’s not a silver bullet, but it plays a meaningful role.
In my own experience, when I consistently stay hydrated (around 30 mL per kilo of body weight), avoid snacking, and eat mindfully, my weight moves in the right direction. On the days I don’t hydrate well, I notice less movement on the scales — and often, no bowel movement either. This isn’t just about the number — it’s about how my body functions when hydrated.
This graph is my personal journey over the last month and the link between hydration and weight loss, but keep in mind also smaller portions, no snacking, food dedicated to me specifically based on my blood tests, and just 3 meals a day. Want to find out more?
Let’s look at what the studies say.
🧪 What the Research Shows
💦 Water Before Meals
A study involving two groups of dieters found that the group who drank 450 mL of water before meals lost significantly more weight over 12 weeks. Was it due to feeling fuller, improved digestion, or a metabolic shift? Possibly all three.
🔥 Thermogenesis & Metabolism
Drinking cold water may increase your metabolic rate. According to the National Institutes of Health, drinking 500 mL of water can raise metabolism by up to 30% for an hour — that’s your body burning more energy to warm the water, a process called thermogenesis.
🧬 Lipolysis (Fat Breakdown)
Some studies suggest hydration increases lipolysis — the breakdown of stored fat — possibly by supporting liver function and increasing sympathetic nervous system activity.
🥗 Appetite & Satiety
Water takes up space in the stomach, helping you feel full and reducing the urge to overeat. It can be especially helpful in curbing unnecessary snacking between meals.
🏃♀️ Exercise Performance
Dehydration affects stamina, energy, and recovery. Staying well-hydrated supports effective workouts — which in turn supports weight loss.
💧 How Much Water Do You Need?
A general guide is:
30 mL per kilo of body weight per day
(e.g. 75 kg body weight = 2.25 litres of water)
This can vary depending on your lifestyle, climate, physical activity, and individual health needs, but it’s a helpful starting point.
⚠️ Are You Dehydrated?
It’s estimated that up to 80% of Australians may be chronically dehydrated — and from my clinical experience, I’d have to agree. Common signs include:
Constant thirst or dry mouth
Headaches or migraines
Fatigue or sluggishness
Dark urine or infrequent urination
Dizziness or light-headedness
Brain fog, confusion or irritability
Constipation
Cold hands or feet
If you’re experiencing several of these, your body may be crying out for water.
✨ Final Thoughts from Être
Water isn’t a magic weight loss solution — but it’s a quiet, powerful ally. It keeps your metabolism humming, your digestion flowing, and your hunger cues in check. More importantly, it supports every cell and system in your body.
At Être Wellbeing, we always come back to the question:
What does your body need to be the best version of itself?
And more often than not, the answer includes: more water.
If you’re working on weight loss, vitality, or simply feeling better in your body — don’t forget the simplest medicine of all.