How to Drink 3 Liters of Water a Day for Weight Loss

Water can be a powerful ally in your battle against the bulge. Not only does water help fill you up so you eat less, but thirst is often mistaken for hunger. Keeping yourself well-hydrated may prevent the snack attacks that lead to diet derailment. As an added bonus, drinking plenty of water can help you increase your energy levels, flush out toxins, improve your skin and boost immunity.

Drink plenty of water during workouts to avoid fatigue. (Image: Fuse/Fuse/Getty Images)

Step 1

Keep a water bottle with you at all times. (Image: Berc/iStock/Getty Images)

Keep a water bottle with you at all times. Sip from it whenever you remember. If you drink from it only when you are thirsty, you may already be dehydrated and behind schedule. When your bottle is empty, refill it. Keep track of how often you refill it during the day to track how much water you've consumed.

Step 2

Set an alarm clock on your phone to remind you to drink at certain times of the day. (Image: Rose Horridge/Dorling Kindersley RF/Getty Images)

Set an alarm clock on your phone or computer to remind you to drink at certain times of the day. Three liters is about 12 cups of water a day. Set your alarm to go off every hour and drink 1 cup of water each time your alarm goes off.

Step 3

Eat plenty of fresh fruits and vegetables. (Image: LuminaStock/iStock/Getty Images)

Eat plenty of fresh fruits and vegetables, which contributes to your water intake. Some fresh produce is especially water-rich, such as watermelon with 93 percent water, and cucumber, which is 96 percent water. According to an article published in "Nutrition Reviews" in August 2010, about 22 percent of Americans' water intake comes from food.

Step 4

Drink a big glass of water whenever you feel hungry. (Image: Helder Almeida/iStock/Getty Images)

Drink a big glass of water whenever you feel hungry. You may think you want a snack when actually you're thirsty. Wait a few minutes after you drink the water to see if you're still hungry. Chances are, you will have curbed your appetite and come 1 cup closer to meeting your 3-liter goal.

Things You'll Need

  • Water bottle

  • Fruits and vegetables


Drinking too much water can lead to a condition called hyponatremia, in which your blood sodium becomes diluted and dangerously low. Severe hyponatremia can lead to water intoxication, which can be fatal.

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