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How To Lose Water Weight Quickly: 5 Effective Ways 2023

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Reviewed by Dr. Victor Nguyen
how to lose water weight
Eating foods that promote hydration is key to lose water weight. Photo: KucherAV/Shutterstock

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Water weight is an important aspect of the human body because we are largely made of water. However, there are times when water weight in the body can cause issues when in excess, so you may want to start tracking your water weight in order to lose any excess that could affect your weight or overall health. The medical term for water weight is edema,[1] which means the body or certain body parts swell with fluid. Learning to lose water weight safely is important so that overall well being is not adversely impacted.

How To Lose Water Weight Fast

Water weight is any excess water in the body which can be lost through lifestyle changes, diet, and exercise. Losing water weight can promote weight loss in general. There are several ways to lose water weight effectively:

  • Stay hydrated
  • Lower sodium intake
  • Exercise regularly.
  • Increase magnesium and potassium intake.
  • Eat more protein and less carbohydrates.

How To Lose Water Weight

There are several ways to lose water weight. Tracking water intake can help with weight loss, among other factors. The adult human body is ideally composed of up to 55–60% water[2] which accounts most of our weight. On an average day, body weight can vary from one to two kg due to water retention or loss. There are smart scales available today that can read your water weight for daily tracking.

Losing water weight is a part of weight loss. How to lose water weight fast is one of the first questions that comes up if you think you have too much water in your body preventing you from achieving your weight loss goals. 

You may be surprised to find out that drinking more water will also help you lose weight in general. Are you wondering, “How much water should I drink to lose weight?”

There is no absolute science which dictates how much water to drink per day.

A general guideline[3] is to drink at least 4.5 liters for men and 3 liters for women. Make sure to avoid drinking too much water, which can lead to water intoxication.

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Stay Hydrated

It may seem contradictory to drink water to lose water weight, but a symptom of dehydration is water retention. Make sure to drink plenty of water after exercise as well to replenish the water lost through sweating. If you struggle to drink water because it has no taste, try infusing the water with fruit like watermelon. Herbal teas and eating fresh fruit are also options to stay hydrated.

Lower Sodium Intake

Too much salt in the diet can leach water from the cells and displace it to other areas of the body. Lower sodium intake by eating fresh, whole foods and using salt sparingly. Be mindful of processed, packaged and canned food that tend to have hidden sodium. Choose low sodium products and read your nutrition and ingredient labels.

Exercise Regularly

Regular exercise helps with weight loss and that includes water weight, too. Body movement keeps body water[4] and fluids less stagnant and it becomes more dispersed instead of pooled in certain areas that can cause bloating or swelling. Sweating through exercise also helps flush the body of excess water.

Increase Potassium And Magnesium

Potassium and magnesium are two often overlooked elements of the average diet. Both[5] help rid the body of excess water while keeping the electrolytes balanced. Potassium-rich foods include avocados, bananas, and tomatoes while magnesium-rich foods include black beans, leafy greens, and nuts like almonds. Aim for 2,600–3,400 mg of potassium and between 310–420 mg of magnesium daily.[6]

Lower Carbohydrates And Increase Protein

Protein helps the body manage water[7] weight while carbohydrates make the body hold onto more water than you may need. Make sure to eat plenty of lean protein daily while limiting your carbohydrate intake. The minimum encouraged daily allowance of protein starts at 0.8 grams of protein to be consistent with one kilogram of weight.[8] Examples of quality protein sources include fresh poultry, lean beef, seafood, legumes and beans.

How To Lose Water Weight In 24 Hours

how to lose water weight
Drinking more water can help you lose water weight. Photo: Prostock-studio/Shutterstock

Losing water weight will depend on how fast you can lose weight in general. There are a few steps that can help with losing water weight in 24 hours. First, have a regular exercise routine that induces sweating. 

After exercising, fully replenish by drinking water. Additionally, sitting in a sauna (and rehydrating afterward) will help sweat out[9] more water weight. Track how much water you drink daily by using a water or nutrition tracking app.

It is also recommended to lower intake of salt and carbohydrates.[10] Fluid retention can happen when a diet is high in sodium and carbohydrates. Additionally, supplement with magnesium and potassium, which help to regulate water in the body.[11] Finally, get a good night of sleep[12] so that calories are burned during a deep, restful sleep.

It is not recommended to take diuretic medications for long-term water weight loss because the water weight will come back after stopping the pills.[13] Some herbs, such as dandelion, may help with water retention, but there is no scientific evidence to prove this.

What Is Water Weight?

Water weight is any amount of water retained in the body over the average 55-60% level. If the body is not being hydrated enough, it will hold onto the water as a protective measure since the cells will not have enough water.[14] This can cause weight gain, swelling, joint pain, and overall discomfort.

There is also a connection between carbohydrate intake and water weight. Carbohydrates are converted into sugar for energy, however, anything left over is stored as glycogen in the body. While glycogen is stored as backup fuel for the body, it also tends to hold onto three grams of water for every gram of glycogen.[15]

Causes Of Water Retention

how to lose water weight
There are many causes of water retention. Photo: Nicoleta Ionescu/Shutterstock

Water retention can occur for a variety of reasons:

  • Eating habits: This includes eating too much salt and carbohydrates and not enough protein.
  • Sedentary lifestyle: Too much sitting does not allow the fluids to circulate through the body. When this happens, water can accumulate in the arms and legs.
  • Menstruation for women: Women often gain on average 1 pound of water weight[16] during the week of their menses.[17]
  • Medications: Some medications, such as contraceptives and anti-inflammatories, can cause the body to retain water.
  • Kidney or heart disease: When these organs do not work efficiently, fluid is retained in the body.
  • Dehydration: When the body does not have enough water, the water is stored in other areas instead of inside the cells which need the water.

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How Long Does It Take To Lose Water Weight?

If you’re wondering how to lose water weight in 2 days, it is the same protocol for 24 hours or any amount of time. It can take about two days to lose anywhere from one to three pounds of water weight. One important factor to consider is how much weight is lost overnight while sleeping. 

Ultimately, it is dependent on diet and exercise. Some may wonder how to lose water weight in minutes and this will be dependent on how much you sweat, urinate, and rehydrate.

In general, the tips to lose water weight are lifestyle habits that need to be adopted long-term not only to see results, but to prevent the water retention from causing weight gain again.

Most weight loss regimens depend on knowing how many calories are needed to lose weight. However, losing water weight is not calorie-dependent so this does not apply here and makes this aspect of weight loss unique.If you’re wondering if it’s possible to lose weight fast without exercise, then making dietary and lifestyle changes will help.

Some changes to aid overall weight loss include eating high protein and fiber-rich foods, staying hydrated, decreasing stress, limiting sugar, and getting more sleep. These factors can aid weight loss, in particular water weight, but overall weight loss is managed through diet and exercise, as well as lifestyle, if you want to see the maximum results.

Conclusion

Tracking water weight is an important health aspect not only for overall well-being, but also for weight loss. There are several reasons why the body may be retaining water which can be shifted by simple changes in diet and exercising regularly. Exercise is one of the best ways to lose any type of weight, which includes water weight, too.

When it comes to tracking water weight, don’t worry about counting calories. Eating water-rich foods like fruits and vegetables, drinking enough water, exercising and getting adequate sleep will all help shed the body of excess water weight quickly and easily.

Frequently Asked Questions

Can you lose water weight overnight?

It’s possible. Weight loss can occur overnight due to a variety of factors. It is important to get more than 7 hours of sleep in order to burn fat while sleeping.[18] The body also loses water weight during sleep through breathing and sweating.[19] Additionally, your metabolism[20] will burn fat while sleeping, too.

How can water weight go away?

Water weight is released through the kidneys and skin when effective dietary and lifestyle changes are made. It is recommended to reduce sodium intake,[21] increase protein,[22] lower carbohydrates[23] in the diet, exercise regularly,[24] stay hydrated,[25] and get plenty of potassium[26] and magnesium[27] so the body does not retain water.

Is it normal to lose 1 kg overnight?

It depends. While weight loss depends on a variety of individual factors, the basal metabolic rate[28] burns calories automatically while your body is at rest. However, BMR alone does not[29] usually cause a 1 kg weight loss. It’s possible that a 1 kg weight loss could occur between lost water weight[30] and bowel movements. If you’re having unexplained weight, talk with your doctor.

Why am I not losing water weight?

Possible barriers to water weight loss may include high salt intake or too many carbohydrates. Certain medications can also cause water retention. If you notice edema or swelling of certain body parts, see your doctor to be checked for any kidney or heart issues.

+ 30 Sources

EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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  3. Seal, A.D., Colburn, A.T., Johnson, E.C., François Péronnet, Jansen, L.T., Adams, J., Bardis, C.N., Guelinckx, I., Perrier, E.T. and Kavouras, S.A. (2022). Total water intake guidelines are sufficient for optimal hydration in United States adults. European journal of nutrition. [online] doi:https://doi.org/10.1007/s00394-022-02972-2.
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  22. Blom, W.A.M., Lluch, A., A. Stafleu, Vinoy, S., Holst, J.J., Schaafsma, G. and Hendriks, H. (2006). Effect of a high-protein breakfast on the postprandial ghrelin response. The American Journal of Clinical Nutrition, [online] 83(2), pp.211–220. doi:https://doi.org/10.1093/ajcn/83.2.211.
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  26. Gallen, I.W., Rosa, R.M., Esparaz, D.Y., Young, J.B., Robertson, G., Batlle, D., Epstein, F.H. and Landsberg, L. (1998). On the mechanism of the effects of potassium restriction on blood pressure and renal sodium retention. American Journal of Kidney Diseases, [online] 31(1), pp.19–27. doi:https://doi.org/10.1053/ajkd.1998.v31.pm9428447.
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ABOUT THE AUTHOR

Lindsay Calvert, BAWriter

Lindsay Calvert holds a Bachelor’s of Fine Arts in Dance, Choreography and Performance from Ohio University in addition to numerous certifications that qualify her as a 500-hour Experienced Registered Yoga Teacher with Yoga Alliance. She also… See More

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