Does Water Suppress Appetite? Yes, and Here’s Why Drinking Water Is The Key To Losing Weight!

Water, water, water—it seems to me that water is the link that connects everything in the world (well, it sort of does, considering 71% of the earth is covered with water). Okay, let’s keep geography in the backseat and focus on biology, more importantly, we humans. Water makes up 60% of our body. Yup, that seems like a big deal. 

Now, let’s talk about appetite—the sneaky culprit that ruins our weight loss dreams. Many of us tend to overeat, crushing those carefully set goals. But have you ever wondered: does water suppress appetite? Could something as simple as sipping water stop hunger in its tracks? Science says it’s worth a shot!

In this blog, we’ll decipher whether water can suppress hunger and how it might help you stay on track with your weight loss journey. Spoiler: Hydration is more powerful than you think. Ready to learn how water could be your secret weapon? Let’s get started!

Table Of Contents 

1. Does Water Suppress Appetite? Here is How Drinking Water Reduce Hunger

2. Does Water Help Hunger? 5 Reasons Why Drinking Water Can Help You Combat Hunger and Lose Weight 

3. Does Sparkling Water Suppress Hunger?

4. The Final Say 

5. FAQs

6. References 

Does Water Suppress Appetite? Here is How Drinking Water Reduce Hunger

Water has often been touted as a natural appetite suppressant and a potential aid in weight management. The latest research indicates that drinking water stimulates the sympathetic nervous system, causing thermogenesis, elevated energy expenditure, and alterations in appetite regulation. For example, it was found that individuals who consumed two glasses of water before a meal reduced their calorie intake by 22% compared with those who did not.

One notable effect of water drinking is gastric distension, which occurs when the stomach expands after water intake.

This feeling of fullness can decrease the appetite for food, thereby reducing caloric intake. Additionally, drinking water impacts plasma osmolarity, stimulating osmosensitive structures within the body. This process could be another mechanism by which it is used to decrease appetite via increased satiety signalling to the brain.

Water-induced thermogenesis further supports the appetite-suppressing effects of water. 

Studies indicate that drinking cold water can temporarily boost energy expenditure by approximately 30% due to sympathetic nervous system activation. This process is believed to involve warming the ingested water to body temperature, increasing metabolic rate. Interestingly, research also shows that warm water elicits a substantial thermogenic response, underscoring that mechanisms beyond temperature changes contribute to appetite suppression.

A study evaluating the effects of excessive water intake on overweight women revealed significant results. Over an 8-week period, participants experienced reductions in body weight, BMI, and body fat—the table given above—alongside suppressed appetite scores. Although dietary and physical activity levels were not monitored, participants were instructed to maintain their usual habits. This supports the conclusion that water consumption can act as a natural appetite suppressant and aid in weight management.

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Also Read: Is Water Necessary for Immune Function? Unpacking the Link Between Hydration and Immune System Health 

Does Water Help Hunger? 6 Reasons Why Drinking Water Can Help You Combat Hunger and Lose Weight 

Let’s have a look at these facts: 

1. Feel Full, Eat Less — It's Science, Folks!

Ever noticed how a big glass of water makes you feel like you just had a snack? That’s because your stomach has nerves that sense when it's stretched and tell your brain to hit the brakes on hunger. Drinking water before a meal can mimic that "I’m full" signal, helping you cut down on those extra bites.

Studies show older adults who drank water before meals ate less and lost more weight over 12 weeks than those who didn’t. It's like a pre-meal appetite hacker. 

However, make sure you track your water intake because even overhydration side effects are bad for health! 

2. Thermogenesis — Burn, Burn! (Well, Sort Of)

When you sip on a cold glass of water, your body has to work to heat it to body temperature. That little hustle is called thermogenesis, and it burns calories (yay!)—we did explain about it above.

While older studies hyped this calorie-burning water magic, newer research says it’s not a big deal. So, don't rely just on water alone to fire up your metabolism—we suggest adding some zest, for instance, lemon or lime water. Even warm honey water and jeera water would do the trick! 

3. Hungry or Just Thirsty? Be Real With Yourself!

Ever thought, are you hungry or just dehydrated? How many times have you wandered into the kitchen thinking you’re hungry, only to realise you’re just thirsty? It happens! This can create confusion about what you are exactly feeling—thirst or hunger. And this brings about unnecessary calorie intake, which will, in turn, hinder weight loss progress.

Drinking calorie-free water instead of reaching for food can help prevent this mistake. 

However, the regulation of thirst and hunger is quite complex and may vary in different stages of a person’s life. For instance, older adults may experience a diminished sense of thirst, making it even more likely for them to misinterpret their body's signals.

4. Hydration = Exercise Hero Mode Activated!

Want to crush your workouts and burn those extra calories? Staying hydrated can keep muscle fatigue, cramping, and heat exhaustion at bay. 

It is important to be hydrated well to enhance exercise capacity. This is one of the most important factors for losing weight. Proper hydration (and pre-workout foods) can prevent muscle fatigue, cramping, and heat exhaustion, thus allowing you to perform at your best when exercising. When the body is hydrated, it means that you can have more intensity and endurance in performance, thus making it easier to burn extra calories. 

Athletes often stress that rehydration is essential for excellent performance, especially in warm conditions, because water makes them able to continue pushing through challenging workouts or achieving fitness goals.

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5. Water Over Soda — A Glow-Up for Your Diet

Swap that sugary soda for good ol’ water, and watch the calories disappear. Sweetened drinks, energy drinks and juices sneak in a lot of unnecessary calories, but replacing them with water can totally transform your diet.

While it’s tricky to study directly, there’s strong evidence that ditching high-calorie drinks for water promotes weight loss. Just like any diet, consistency is key—so make water your BFF for the long haul.

Also Read: Explore Drinking Diet Soda’s Benefits, Side Effects And Healthy Alternatives 

6. Burning Fat? Water Is the Silent MVP

Did you know your body needs water to break down fat? Yup, dehydration slows down your fat-burning game.

While animal studies show water aids fat breakdown, the jury’s still out on humans. Either way, staying hydrated helps your body work better overall, so keep that water bottle handy if you’re chasing those fitness goals. You can complement water’s power with fat-burning foods such as chia seeds, grapefruit and berries. 

Also Read: Top 10 Health Benefits Of Water As A Nutrient With Water Nutrient Examples 

Does Sparkling Water Suppress Hunger?

Research indicates that sparkling water may help suppress hunger and enhance feelings of fullness. A study found that participants reported higher fullness scores after consuming carbonated water compared to still water, suggesting that the carbonation may contribute to a greater sensation of satiety. This effect is likely due to the carbonation causing food to remain in the stomach longer, which can extend feelings of fullness after meals and potentially reduce overall calorie intake.

Another benefit is the replacement of sugar drinks with sparkling water. High-calorie drinks can be replaced by calorie-free sparkling water, thereby drastically reducing the daily calories taken. In addition to that, hydration with sparkling water aids in metabolic functions, which could also lead to control of appetite.

Also Read: Is Sparkling Water Good For You To Have Every Day? Read On To Know The Verdict! 

The Final Say 

So, does water suppress appetite? Absolutely! It’s not just a thirst quencher but a silent hero in curbing cravings and supporting your weight loss goals. Whether you’re wondering if drinking water suppresses hunger or how it supports your needs, the answer is in its simplicity—it hydrates you, gives your body energy, and keeps you on track. Remember, the next time hunger strikes, maybe it is water calling!

FAQs

1. Can water really suppress hunger?
Yes, water can help suppress hunger by creating a sensation of fullness in the stomach, which signals the brain to reduce appetite. Studies have shown that drinking water before meals can lead to decreased food intake, especially in individuals with normal weight.

2. Does water stop hunger?
While water may not completely stop hunger, it can significantly reduce feelings of hunger and cravings. Drinking water can also help distinguish between thirst and hunger, potentially preventing unnecessary snacking.

3. How much water should I drink a day to lose weight?
To support weight loss, it is generally recommended to drink about 2 litres (or 8 cups) of water daily, with an emphasis on consuming a glass before meals to enhance feelings of fullness and reduce calorie intake.

4. Apart from water, which other drinks can help me lose fat fast?

• Green tea

• Black coffee

• Herbal teas

• Vegetable juice

• Apple cider vinegar drinks

References 

• https://hub.jhu.edu/at-work/2020/01/15/focus-on-wellness-drinking-more-water/ 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC4121911/ 

• https://www.health.harvard.edu/blog/does-drinking-water-before-meals-really-help-you-lose-weight-202402203018 

• https://www.uchicagomedicine.org/forefront/health-and-wellness-articles/is-carbonated-water-good-for-you 

• https://pubmed.ncbi.nlm.nih.gov/14671205/ 

  
  

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