Many people trying to lose weight often complain that they “gain weight even from drinking water.” Nutritionist Jian Ming clarified that plain water contains zero calories and cannot directly cause weight gain. He explained that rising body weight is usually due to sugary beverages or temporary water retention, urging the public not to blame plain water but to use proper hydration to support metabolism and weight stability.
In a recent Facebook post, Jian Ming said he frequently hears patients joke that they “gain weight even by breathing or drinking water,” with some even considering cutting back on water intake.
He stressed that weight gain is driven by calories. Of the six major food groups, only carbohydrates, proteins, and fats provide energy and can be stored by the body. Plain water, with zero calories, cannot be converted into body fat regardless of how much is consumed.
According to him, the real causes usually come from two factors. First, many people think they are drinking water when they are actually consuming sugar. Drinks such as bubble tea, sweetened juices, or coffee with sugar and milk may look harmless but are “liquid calorie bombs.” A 500ml mildly sweetened drink can contain as many calories as half a bowl of rice.
Second is water retention, not fat gain. High salt intake and prolonged sitting can cause the body to retain water, leading to a temporary increase in weight. This is not fat and will subside with a lighter diet and increased intake of plain water.
