How Much Water Should You Be Drinking

By Josh Bezoni

Today I want to remind you to do something that too often gets overlooked by folks: Drink water.

Believe it or not, simply drinking plenty of water and staying adequately hydrated can help optimize your metabolism, boost your fat loss, increase energy levels, and improve concentration.

In one study, researchers from the University of Utah gave participants either four, eight, or twelve 8-ounces glasses of water a day. After just five days, the researchers found that the folks drinking only four glasses of water per day were modestly dehydrated and their metabolic rates had decreased significantly. On the other hand, the folks who drank eight or twelve glasses of water had more energy, were able to concentrate better, and burned calories at an accelerated rate.

What’s more, drinking water before meals—something researchers call “preloading”— may have a direct positive impact fat loss.

In a randomized control trial just recently published in the journal Obesity, researchers in England set out to examine the effects of water preloading on weight loss. All participants received the same counseling on the importance of regular physical activity and healthy eating habits, and yet the researchers found that folks who drank 16 ounces of water 30 minutes before their three main meals lost 5 TIMES more weight (than folks who preloaded only once per day, or not at all) over the course of 12 weeks.1,2

Drinking water is clearly very important for your health, metabolism, and performance, and research suggests that properly timing your water intake may even have a beneficial effect on your fat loss efforts. Drinking 16 ounces of water before your meals and between 64 and 96 ounces daily…how simple is that?


  1. Parretti HM, Aveyard P, Blannin A, et al. Efficacy of water preloading before main meals as a strategy for weight loss in primary care patients with obesity: RCT: Efficacy of Water Preloading before Main Meals. Obesity. 2015;23(9):1785-1791. doi:10.1002/oby.21167.
  2. Dennis EA, Dengo AL, Comber DL, et al. Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older Adults. Obesity. 2010;18(2):300-307. doi:10.1038/oby.2009.235.