Food facts
Turn on the Waterworks: The Slimming Power of Hydration
Water doesn't melt fat, but staying hydrated helps in several practical ways: a glass before meals can help you feel full, and swapping sugary drinks for water cuts calories. The NHS Eatwell Guide recommends six to eight glasses of fluid a day.
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How hydration helps
- Fluid needs go up in hot weather, during exercise and when you're unwell.
- Drinking a glass of water before a meal may help some people eat a little less.
- Swapping a daily 500ml regular cola (around 210kcal) for water saves over 1,400kcal a week.
- Good hydration supports concentration and energy for being active.
What counts?
Water, lower-fat milk and sugar-free drinks, including tea and coffee, all count. Fruit juice and smoothies count too but are high in free sugars, so limit them to 150ml a day. Alcohol doesn't count towards hydration.
Easy ways to drink more
- Keep a refillable bottle on your desk or in your bag.
- Have a glass of water with every meal.
- Flavour water with slices of lemon, cucumber or mint.
- Try sparkling water with a splash of no-added-sugar squash.
- Check your urine: pale straw colour means you're well hydrated.
Water retention and the scales
Day-to-day weight can swing by 1–2kg because of fluid alone — after a salty meal, a hard workout or during the menstrual cycle. That's why we recommend weighing weekly and looking at the trend.
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