Water is not just a natural appetite suppressant—it helps the body metabolize stored fat. Studies show even slight dehydration increases fat storage, while increased water intake supports fat breakdown.

Here’s why: When your kidneys aren’t getting enough water to function efficiently, the liver steps in to help. But the liver's main job is converting fat into usable energy. When it's overloaded, fat metabolism slows down. So yes—drinking water supports fat loss!

Water is also the best remedy for fluid retention. That “puffy” feeling—swollen feet, legs, hands, or eyes—often improves quickly once hydration is restored. Why? Because your body hoards water when it senses scarcity. The solution is simple: drink more water.

Constipation is also common during dietary changes. For example, when you increase protein intake, you may initially experience hard stools. But with proper water intake, digestion and elimination typically normalize.

Tip: Cold water absorbs faster than warm water, but the most important thing is simply drinking enough. Temperature is up to you!

Why We Need Water

Water is the importer of nutrients and the exporter of waste—and that includes the byproducts of fat loss. Ions and molecules move through the body using water as their vehicle. During weight loss, your body produces more waste than usual, and all that metabolized fat must exit. So those extra trips to the bathroom? They're a good thing!

Nearly every system in your body relies on water. It regulates temperature, moistens tissues (eyes, nose, mouth), protects organs, lubricates joints, and helps dissolve and deliver nutrients. Your body constantly loses water through breathing, sweating, and digestion—so it must be replenished!

How Much Water Should I Drink?

The general recommendation for adults is 8 cups (64 oz) of water per day—but that’s just a baseline. If you have excess weight to lose, add 8 oz for every 25 pounds over your goal weight. And if you exercise vigorously, add another 8 oz for every 15 minutes of activity. Hot weather, dry climates, and physical exertion are all reasons to increase your intake even more.

Creative Ways to Drink More Water

Use visual reminders. Place six large paper clips, marbles, or tokens at your desk. Each one represents a 16 oz bottle. As you drink, move or remove them. When they're gone, you’ve hit your goal—96 oz!

Line up bottles. Having six 16 oz bottles visible throughout the day is a simple, powerful visual cue.

Use your commute.

• Drink 32 oz during your morning drive (start ~15 minutes in).
• Sip 32 oz throughout your workday.
• Drink your final 32 oz on the ride home. Boom—96 oz, done!

Before meals & snacks. Drink a 16 oz glass of water before each meal and snack (3 meals + 3 snacks = 6 servings = 96 oz). Bonus: water curbs appetite and helps with portion control!

Support Hydration and Nutrition with HNS Concentrates

Looking for an easy way to drink more water and boost your nutrition? MRC’s Concentrate High Nutrient Supplements (HNS)
are a perfect solution.

These protein-packed drinks are:

• Delicious and low-calorie
• Packed with 15g of protein
• Formulated for fat-burning support
• Quick-mixing in water—no blender required!

Whether you're on-the-go, at work, or post-workout, just add one packet to water, shake, and sip. It's an effortless way to stay hydrated and meet your protein goals.

The Bottom Line

When your body gets the water it needs, its fluids become balanced. This “breakthrough point” improves the function of nearly every cell in your body—resulting in more energy, clearer skin, better digestion, and greater fat metabolism.