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How much water should you drink for weight loss? To stay adequately hydrated, you should drink approximately three quarts (96 ounces) of water a day. For weight loss, you should drink an additional 8 ounces of water for every 25 pounds you are over your ideal body weight.
If weight loss or maintenance of a weight loss is a goal, adding 8-16 ounces of water before meals is a good idea. This adds up to another 65 ounces, or about 2 liters. In summary, I recommend active men should strive for at least 5 liters (around 1 1/3 gallons) and women at least 1 gallon per day.