Drinking water is an important part of maintaining overall health and wellness. Water helps regulate body temperature, transports nutrients and oxygen to cells, protects organs and tissues, and more. But does drinking water actually burn calories? Let’s take a closer look.
Does Drinking Water Burn Calories?
The short answer is yes, drinking water does burn calories, but very few. The exact number of calories burned by drinking water depends on a variety of factors.
When you drink water, your body has to work to warm the water to your internal body temperature. This process of heating up the water requires energy, which your body gets from burning calories. Therefore, the more water you drink, the more calories your body will burn warming that water to your internal temperature.
However, the calorie burn from drinking water is quite minimal. Various sources estimate that for every 8 ounces (240 ml) of water drunk, the body burns approximately 1-2 calories. So even if you drank 8 glasses of 8 ounces each per day (for a total of 64 oz or 2 liters), you would only burn an estimated 8-16 calories. That’s not very much at all!
Factors That Influence Calorie Burn
Several factors can influence exactly how many calories are burned after drinking water, including:
- Amount of water consumed – More water equals more calories burned.
- Temperature of water – Colder water requires more energy to heat up.
- Body size – Bigger bodies burn more calories warming water.
- Metabolic rate – Faster metabolism means more calories burned.
Let’s explore how each of these factors impacts calorie burn from drinking water:
Amount of Water Consumed
The more water you drink, the more calories your body will burn heating it up. Various studies estimate the following calories burned per amount of water consumed:
| Amount of Water | Estimated Calories Burned |
|---|---|
| 8 oz (240 ml) | 1-2 calories |
| 16 oz (470 ml) | 2-4 calories |
| 24 oz (710 ml) | 3-6 calories |
| 32 oz (950 ml) | 4-8 calories |
As you can see, drinking larger volumes of water results in slightly more calories burned, although the amount is still minimal.
Temperature of Water
The temperature of water impacts calorie burn because colder water requires more energy for your body to heat up. Therefore, drinking chilled or ice cold water will burn slightly more calories than room temperature or warm water.
For example, according to one study, drinking 16 oz (470 ml) of ice cold water burned an extra 8 calories compared to drinking the same amount at room temperature. So when given the choice, drinking colder water can maximize calorie burn, although the extra amount burned is insignificant.
Body Size
Larger bodies with more muscle mass burn more calories performing all activities, including warming water to internal body temperature. Therefore, the calories burned drinking water will be slightly higher for those with more body mass.
For example, a 150 pound person may burn an extra 1-2 calories drinking 16 oz of cold water compared to a 100 pound person. Again, the differences are very small, but body size does have an impact.
Metabolic Rate
Those with faster metabolisms tend to burn more calories performing all daily activities, including drinking water. If your body naturally has a high baseline metabolic rate, the calories burned drinking water may be slightly higher compared to someone with a slower metabolism.
However, the differences are likely to be very minimal. Metabolic rate has more of an impact on calories burned during exercise or other strenuous activity compared to the simple act of drinking water.
Does the Type of Water Matter?
What about the type of water consumed – does that impact calorie burn? Let’s look at how plain water compares to sparkling water and other beverages.
Plain Water
Plain water, either tap or bottled, will provide the baseline calorie burn. The exact amount depends on the temperature of the water and size of the person drinking it, but plain water will burn the fewest calories compared to other beverages.
Sparkling/Mineral Water
Sparkling waters or mineral waters add carbonation, which requires slightly more energy to process. However, the difference in calories burned drinking sparkling water versus flat water is negligible.
One study found that drinking 1 liter of sparkling water burned an average of 69.5 calories, while 1 liter of flat water burned 67.2 calories. So sparkling water may burn an extra 2-3 calories at most.
Other Beverages
Other beverages like coffee, tea, soda, juices, etc. tend to have more calories than plain water. So while the act of drinking them burns a few calories warming them, their calorie content outweighs the small calorie burn.
For example, drinking a 12 oz can of cola would burn an estimated 1-2 calories warming it, but the soda itself contains 140 calories. So the net effect is increased calorie intake.
Does Drinking Water Help You Lose Weight?
Because the calories burned by drinking water are so minimal, does it actually help with weight loss? Water can support weight loss in several indirect ways:
- Replacing higher-calorie beverages – Substituting water for sugary drinks can drastically cut calorie intake.
- Reducing overeating – Drinking water before meals can help fill you up so you eat less.
- Boosting metabolism – Being well hydrated improves metabolic function and energy levels for working out.
- Flushing out waste – Water helps rid the body of waste and toxins.
So while the direct calorie burn may be minimal, staying well hydrated with water promotes healthy weight loss through other mechanisms. It is an essential part of any weight management plan.
Other Benefits of Drinking Water
Burning calories is just one small benefit of staying hydrated. Drinking adequate water provides many other health perks, including:
- Regulating body temperature
- Lubricating joints and muscles
- Transporting oxygen and nutrients in the blood
- Protecting organs and tissue
- Facilitating digestion
- Flushing bacteria from the bladder
- Keeping skin glowing and smooth
Proper hydration is linked to reduced risks of headaches, constipation, kidney stones, heart disease, and more. The minimal calorie burn is just an added bonus on top of the multitude of benefits water provides.
How Much Water Should You Drink?
So how much water should you drink each day to reap the benefits? General guidelines recommend:
- Women: Around 11-12 cups (2.7 liters) daily
- Men: Around 15-16 cups (3.7 liters) daily
However, water needs can vary significantly based on age, activity levels, health conditions, and climate. You may need more if you exercise intensely or live in a hot climate. The key is drinking enough to avoid dehydration and keep urine light yellow.
Tips for Drinking More Water
If you have trouble getting enough fluids, here are some tips for drinking more water:
- Carry a refillable bottle and sip throughout the day.
- Set reminders to drink water at regular intervals.
- Flavor your water with fruit or herbs.
- Choose water over other beverages.
- Eat your water – foods like fruits and veggies contain water.
- Opt for sparkling water for some extra fizz.
Starting a water habit takes time, but be patient and try different strategies until it becomes natural. The health dividends are well worth it.
The Bottom Line
So how many calories do you burn drinking a glass of water? The exact amount varies based on the factors explored here, but estimates range from:
- 8 oz water = 1-2 calories burned
- 16 oz water = 2-4 calories burned
- 24 oz water = 3-6 calories burned
While drinking water does technically burn calories as your body warms it to internal temperature, the amount of calories burned is negligible. Water’s real weight loss benefits come from replacing high-calorie beverages, boosting metabolism, reducing overeating, and suppressing appetite.
Drinking adequate water is tremendously beneficial for health, so stay well hydrated. But rely on healthy eating and exercise for the bulk of your calorie burn. An active lifestyle combined with a nutritious diet is the key to sustainable weight loss and optimal health.
