How a Water Schedule Ensures Your Weight Loss Success

Drs. Philip and Angela Rodger
Owners of Synchrony Chiropractic

Are you drinking enough water? Odds are, if you have to ask that question, you’re not.

You should be drinking at least 64 ounces of water a day, which equates to about eight full-sized glasses of water. Drinking the proper amount of water is good for your body. However, did you know that drinking more water can help you lose weight?

Following a water schedule and drinking at certain times can help curb your appetite. You will avoid the dreading situation of overeating at meals when your stomach is already full. You can also ensure you’re staying properly hydrated before and after you exercise.

Read on to learn more about the health benefits of water and how it can help with weight loss.


Learning the optimal times to drink water is key for better digestion and overall health. In order to figure out the proper amount of water you should drink each day, take your weight in pounds, divide it in half, and that number in ounces is what you should drink each day.

Don’t only drink when you’re thirsty. Drink even when you’re not. By the time your body tells you that it’s thirsty, you’re already dehydrated. Setting a consistent schedule will ensure you don’t reach that dehydration point. If you are a more active person, be sure to increase your hydration as well.

If you exercise, be sure to hydrate before, during, and after your workout. You need to hydrate effectively so you don’t feel uncomfortable or get cramps during your exercising. Drink a glass of water at least 30 minutes before your workout and sip water during.

Drinking more water for weight loss may seem counterproductive, but it’s not. Many people can carry up to four pounds of water weight. If your body isn’t getting enough water, it will hold onto whatever it has. Drinking more will enable your body to let go of the water stores and flush it out.


When you get up in the morning, drink one or two glasses of water. Since you’ve been sleeping all night, you’re already dehydrated and you want to start the day off right. Once you’ve hydrated yourself, go grab your morning cup of coffee or tea.

In order to curb overeating, drink a large glass of water at least 30 minutes before a meal. The water you drink will stretch out your stomach, giving your brain the message that you are full.

You should also drink a glass of water with your meal. The water will help with your digestion, especially if you’re eating high fiber foods, As the fiber works through your digestive system, it will absorb water and help promote regularity. ChiroThin offers many different supplements that will aid in digestion.

There are many ways to increase the amount of fiber in your diet. Fruits, veggies, and even beans are a great source of protein and fiber. If you’re worried about not eating enough fiber, you can also take a supplement.

Many of us experience a decrease in energy in the afternoon and often reach for a snack or cup of coffee. Not only will additional caffeine that late in the day affect your sleep, but it’s also not good for you. Grab a glass of water instead as you may be experiencing dehydration.

When it comes to bedtime, don’t drink a full glass right before you go to sleep. Have a glass of water nearby in case you wake up thirsty. You don’t want to disturb your sleep by having to get up multiple times to go to the bathroom, so just take small sips of water.


Drinking water all day can begin to feel a bit tedious and unexciting. If you get bored with the taste of water, consider adding in some herbs and fruits. There can be some benefits to drinking infused water, besides it tasting great.

Adding in fruits or herbs is a low calorie and natural option to flavoring your water. If you have the craving for a soda or other type of sugary drink, add in some natural flavors instead. You will end up drinking more water, even if it does have a hint of sweetness.

Some good combinations to add to your water are watermelon and mint, cucumber and mint, strawberry and basil, and pineapple and ginger. You can cut up the ingredients the night before and have them ready in a pitcher in your fridge. The longer they soak in the water, the stronger the flavor.

There are also specific water bottles you can use that have a built-in infuser. Pick out a special bottle to drink out of during the day that is a fun color or design. There are also bottles that have trackers down the side, letting you know where you are in your water drinking progress.

Track how many water bottles you need to drink each day so you stay on top of your hydration. The goal is to drink as much water as possible. If adding delicious strawberries and lemons to your water has to hydrate more rather than grabbing a glass of juice, then do that.


Staying hydrated and developing a water schedule is an important first step in the weight loss process. Get in a routine of drinking water at certain times to help rid your body of all the extra water weight it carries around, as well as aiding your digestion.

Adding in an exercise routine, healthy eating, and supplements are essential aspects of losing weight as well. Are you ready to get started on the path to a healthier you?

If you want to learn more about the ChiroThin Weight Loss Program we offer just CLICK HERE.

Schedule appointment today!