Like I've mentioned numerous times before, I am not an expert, not a dietitian or physician. These are some things I've heard over the years that have helped me lose weight. I don't know if they are true or not but they make sense to me so I've kept them in my arsenal.
Water is very important. It is imperative to stay properly hydrated. I feel we are all different so being hydrated means differing amounts of water for each one us with variables to consider like physical activity, perspiration levels, temperatures we are in, etc. I don't want to be graphic, but I look at "output", if it has lot's of color, then need more water, if it is clear, then back off the water a little. If you are planning strenuous activity where you will be perspiring a lot, drink plenty of water before hand.
Water also aids in the calorie burning process, this is how. When you don't drink enough water, then your kidneys can't filter out all the impurities by themselves so the liver has to jump in and help out. That means that the liver isn't able to efficiently metabolize calories. So when you drink enough water, the liver is able to devote it's full attention to the task at hand which is metabolizing calories.
Your body has a built in defense system. Say you are stranded in a desert with little water. When you get a little depleted, your body's defense system kicks in and starts retaining water so that you can survive longer. So contrary to popular belief, the more water you drink, the less you retain.
We do perspire at night, so when I wake up I drink a big glass of water to get replenished, and also to get all my organs "up and running" for the day. I also like to drink my water at room temperature, especially after a workout. Supposedly ice-cold water will constrict your veins and we want to get as much oxygen as possible to fatigued muscles so as to aid recovery.
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