Which drink is best for weight?: A Guide to Hydrating for Weight Loss

October 8, 2025 •

4 min read

According to a 2018 study, drinking water before a meal can reduce calorie intake by 13%. For many people, the path to a healthier weight begins with a simple question: Which drink is best for weight? While the answer isn't a single magic beverage, several drinks can significantly support your goals by boosting metabolism, increasing satiety, and replacing high-calorie options.

Quick Summary

This article explores the best beverage choices for weight loss, focusing on how hydration and specific drinks like green tea, black coffee, and infused water can aid metabolism and curb appetite. It debunks myths and provides practical tips for integrating these drinks into a healthy diet.

Key Points

Start with Water: Plain water is calorie-free, boosts metabolism, and increases satiety, making it the top choice for hydration and weight loss.
Consider Green Tea: Green tea contains catechins and caffeine that may support a modest increase in metabolism and fat oxidation, especially when consumed consistently.
Use Black Coffee Strategically: Unsweetened black coffee can boost metabolism and enhance workout performance, but avoid excess sugar or cream.
Integrate Protein Shakes: For muscle preservation and increased fullness, protein shakes can be effective meal replacements or snacks, provided you monitor calorie and sugar content.
Try ACV or Spiced Teas: Diluted apple cider vinegar may help control appetite, while spiced teas like ginger or cinnamon can support metabolism and digestion.
Avoid Sugary Drinks: High-calorie drinks like soda and fruit juice should be replaced with healthier alternatives to reduce overall calorie intake.

Water: The Undisputed Champion

At the core of any effective weight loss strategy is adequate hydration, and plain water is the ultimate fluid for the job. It is calorie-free and serves numerous essential functions that support weight management:

Boosts Metabolism: Research shows that drinking water can temporarily increase your metabolic rate, a process known as water-induced thermogenesis. Cold water may enhance this effect, as the body expends energy to warm it up.
Increases Satiety: Drinking a glass or two of water before a meal can help you feel full, leading to a natural reduction in food intake.
Aids Fat Metabolism: Water is a necessary component for lipolysis, the process of breaking down fat into energy. Dehydration can impede this process.
Replaces High-Calorie Drinks: Swapping sugary sodas, juices, and sweetened coffees for water is one of the simplest ways to cut hundreds of empty calories from your daily diet.

Metabolism-Boosting Elixirs

Beyond plain water, several other drinks offer unique compounds that can give your metabolism a gentle nudge.

Green Tea: The Antioxidant-Rich Burner

Green tea has been linked to weight loss due to its caffeine and catechin content, particularly epigallocatechin gallate (EGCG). These compounds are believed to increase fat oxidation and energy expenditure. While research is mixed and the effects are modest, consistent consumption may support fat loss, especially when combined with exercise.

Black Coffee: The Low-Calorie Energy Kick

For those who prefer a stronger stimulant, black coffee is a low-calorie alternative to sugary energy drinks or lattes. Its caffeine content stimulates the central nervous system, which can increase metabolic rate and fat burning. It may also have a temporary appetite-suppressing effect. It is crucial to consume it black or with minimal, zero-calorie additions to avoid negating its benefits.

Flavorful Alternatives to Sugary Drinks

Infused Waters: For those who find plain water boring, infusing it with natural ingredients can add flavor without calories. Popular choices include cucumber and mint, lemon and ginger, or various berries.
Apple Cider Vinegar (ACV) Drink: A mixture of one to two tablespoons of raw, unfiltered ACV in water is believed to aid weight loss. Some small studies suggest ACV's acetic acid may help curb appetite and improve insulin sensitivity. However, it must be diluted to protect tooth enamel.
Spiced Teas: Teas flavored with cinnamon or ginger can be beneficial. Cinnamon may help regulate blood sugar levels, while ginger can boost thermogenesis, the process of heat production in the body that burns calories.
Vegetable Juice: While whole vegetables are better, homemade vegetable juice (like celery, beet, or green veggie blends) can provide nutrients and some fiber. They are a much lower-calorie option than fruit juices, which are often high in sugar.
Protein Shakes: As a snack or meal replacement, protein shakes promote satiety and help preserve muscle mass during weight loss, which is important for maintaining a healthy metabolism.
Kombucha: This fermented tea contains probiotics that may support gut health. A healthy gut microbiome can influence how the body stores fat and responds to appetite hormones. Choose a low-sugar variety.

Comparison Table: Best Weight-Loss Drinks


Drink	Calories	Key Benefits	Considerations
Water	0	Hydration, metabolism boost, satiety	Purest form of hydration, best overall
Green Tea	0-2	Antioxidants, metabolism boost, fat oxidation	Small, modest effects; contains caffeine
Black Coffee	0-5	Metabolism boost, appetite suppression, enhanced exercise	Contains caffeine; avoid sugar and cream
Apple Cider Vinegar (ACV) Drink	0-5	Appetite control, potential blood sugar benefits	Must be diluted; taste can be a barrier
Protein Shake	Varies	Satiety, muscle preservation	Must watch total calorie and sugar content
Kombucha	Varies	Probiotics for gut health	Choose low-sugar varieties; moderate consumption

The Best Approach: Combining for Maximum Effect

There is no single "best" drink for weight loss, as the most effective approach involves combining several healthy habits. The foundation remains prioritizing water intake throughout the day. Instead of viewing these beverages as magical fat burners, consider them tools to help you achieve your goals by managing your appetite, increasing energy for exercise, or simply replacing higher-calorie choices. For instance, a cup of black coffee before a workout can provide energy, while a protein shake can help you recover and feel full after. Switching your morning OJ for a glass of homemade vegetable juice slashes calories and boosts nutrients. Focus on consistency and making healthier swaps one step at a time.

Conclusion: Water is Always the Winner

Ultimately, the drink that is best for weight loss is the one that supports your overall calorie deficit and health goals. Plain water stands out as the most universally beneficial and risk-free option, acting as the foundation of proper hydration and metabolic function. While other beverages like green tea and black coffee offer modest metabolic advantages, and protein shakes can aid satiety, they work best as part of a balanced diet and regular exercise routine. Making mindful beverage choices is a powerful, low-effort way to reduce overall calorie intake and support long-term weight management. Remember, sustainability is key—the best drink is the one you can consistently enjoy as part of a healthier lifestyle.

Frequently Asked Questions

No single drink is a magic bullet for weight loss. While beverages like water, green tea, and black coffee can support your metabolism and curb appetite, they must be combined with a balanced, calorie-controlled diet and regular exercise for meaningful results.

Both green tea and black coffee contain caffeine that can boost metabolism, but their other active compounds differ. Green tea has catechins (EGCG), while coffee has chlorogenic acid. The best choice depends on individual preference and tolerance, as the effects are generally modest for both.

A general recommendation is about 2 to 3 liters (10-12 glasses) per day, but individual needs vary based on activity level, age, and size. Listening to your body's thirst signals is a reliable method, and drinking water before meals can aid portion control.

The best times are typically in the morning to kickstart metabolism or 30-60 minutes before a workout to enhance performance. Avoid drinking it late in the day to prevent sleep disruption, which can hinder weight loss.

Most store-bought fruit juices are high in sugar and lack the fiber of whole fruit, making them counterproductive for weight loss. It's better to eat whole fruit or choose low-sodium vegetable juices for nutrients.

When diluted properly and consumed in moderation, daily ACV is generally safe. However, excessive, undiluted consumption can erode tooth enamel and potentially cause digestive issues. It is best to start with a small amount and always dilute it in water.

The idea that lemon water burns belly fat is a myth. While it can aid overall weight loss by supporting hydration and potentially boosting metabolism, no drink can target and burn fat from a specific body area. Spot reduction is not a physiological possibility.