LifestyleMay 11, 20265 min read
Water & Weight Loss: The Hidden Effect of Hydration on Fat Burning
Dehydration suppresses metabolism, increases hunger, and slows fat oxidation. Here's what the science says about water and weight loss — and how much you actually need.
How Water Affects Weight Loss
- Metabolic boost: 500ml of water raises metabolic rate 24–30% for 90 minutes.
- Appetite suppression: 400ml before meals reduces food intake by ~13%.
- Fat oxidation: Fat cells need adequate hydration to release fatty acids into the bloodstream.
- Edema reduction: More water flushes excess sodium and reduces water retention.
How Much Water Do You Need?
Formula: 35ml × your body weight in kg. A 70 kg person needs ~2.45 liters/day. Add 500ml per hour of exercise. Urine color is your best real-time indicator: pale yellow = hydrated, dark yellow = drink more.
Timing Strategy
400ml on waking → 400ml before each meal → 200ml per hour of activity → 500ml during exercise
Track Hydration with Yedimmi
Yedimmi's water tracker logs each glass with one tap. Set your personal daily target based on your weight, receive reminders, and track water alongside calories — both goals visible on the same dashboard.
Track Calories + Water in One App
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