Hydration Guide for Weight Loss
Drinking water boosts metabolism, reduces appetite, and helps the body burn fat more efficiently. Staying hydrated is one of the easiest weight loss strategies.
3000ml
Recommended daily intake
3.0L
litres
12
glasses
tips_and_updatesHydration Tips for Weight Loss
- check_circleDrink a glass of water 30 minutes before each meal to reduce appetite
- check_circleReplace sugary drinks with water to cut hundreds of calories
- check_circleCold water may slightly boost metabolism as your body warms it
- check_circleOften what feels like hunger is actually thirst
- check_circleAdd lemon or cucumber for flavour without calories
Track Your Weight Loss Hydration
Set a 3000ml daily goal and log your drinks throughout the day — free.
Start Tracking FreeRelated Hydration Guides
Yoga
Yoga, especially hot yoga, can lead to significant fluid loss through perspiration. Proper hydration supports flexibility and focus.
2500ml/day
Pilates
Pilates focuses on controlled movements that build core strength and flexibility. While less intense than cardio, proper hydration keeps muscles supple and prevents cramping.
2500ml/day
Weightlifting
Strength training causes less visible sweat than cardio but still depletes fluids. Hydrated muscles contract more effectively and recover faster between sets.
3200ml/day
HIIT Training
High-intensity interval training pushes your heart rate to maximum, causing rapid sweat loss in short bursts. Even a 20-minute HIIT session can deplete significant fluids.
3500ml/day
Pregnancy
Pregnant women need extra water to support increased blood volume, amniotic fluid, and the growing baby. Dehydration can cause contractions.
3000ml/day
Breastfeeding
Breast milk is approximately 87% water. Nursing mothers need extra fluids to maintain milk production and their own hydration.
3500ml/day