How to Lose Water Weight In A Day

Do This Today to Shed 2-3 Pounds of Water Overnight

By: Jeremy Fox, CNC, CPTPublished: July 5, 2024

Water retention can make your belly look bloated, your face feel puffy, and really lower your self-esteem.

Luckily, dropping excess water weight can make you look and feel better in a matter of days. I’ll show you seven natural methods to lose water weight fast.

With these tips, you could lose a few pounds overnight and shed several pounds by the end of the week.

If you’re more of a visual learner, check out this 6-minute video where I cover the seven steps to lose water weight overnight. You can subscribe to my YouTube channel HERE to get more helpful videos like this!

7 Simple Tips to Get Rid of Water Weight

Here are some of the best ways to lose water weight in a day. You can implement one or more of these methods to shed excess water and improve fluid balance.

  1. Reduce consumption of sugar and sugary drinks
  2. Decrease sodium intake to 2,000 mg/day
  3. Increase potassium intake to 4,000 mg/day
  4. Drink enough water to keep urine clear or light yellow
  5. Sit in a sauna for 20 minutes
  6. Do a cardio or resistance training workout for at least 30 minutes
  7. Try taking dandelion extract, vitamin B6, magnesium, or caffeine

Next, I’ll walk you through these methods in more detail so you’ll know exactly how to add them to your daily routine.

1. Cut Back on High Glycemic Carbs

The fastest way to lose water weight is to reduce your carb intake. Your body stores carbs within cells as glycogen, and each gram of glycogen holds 3-4 grams of water.

That means your body can hold up to 5 pounds of water weight from stored carbs alone. So, if you cut out carbs and deplete your glycogen stores, you could lose all that weight in just a few days.

Glycogen Depletion For Losing Water Weight

This process also explains why most people experience immediate weight loss when switching to a low-carb or keto diet. But it’s important to understand that stored carbs aren’t the root cause of the adverse effects of water retention.

That’s because glycogen holds water inside the cells. Meanwhile, the water weight that causes bloating is generally outside the cells.

Nevertheless, the bad form of water retention can be caused by excessive carb intake. Because when a hormone called insulin is chronically elevated, your kidneys don’t excrete as much water.

How to Lose Water Weight by Lowering Insulin

Therefore, avoiding large insulin spikes can prevent water retention. The best way to do that is by avoiding high-glycemic carbs like refined grains and sugary drinks.

This doesn’t mean you have to eliminate carbs altogether. Just try to prioritize low-glycemic carbs like vegetables and whole grains.

2. Decrease Sodium Intake

The second method for losing water weight quickly is reducing your consumption of salty foods.

Sodium is an electrolyte that regulates your body’s fluid balance. However, eating too much of it increases water retention and plasma volume.

That’s why you often feel bloated after eating too much pizza or Chinese takeout. But it can also lead to more serious issues like high blood pressure.

The World Health Organization recommends less than 2,000 mg of sodium per day. But the average American consumes almost 3,500 mg.

Reducing Sodium to Lose Water Weight

Generally, a food is high in sodium if it contains 20% or more of the recommended daily value per serving.

Unfortunately, it’s easy to overconsume sodium because it’s used everywhere in the Western diet as a preservative and food flavoring. So, one key to reducing water retention is avoiding ultra-processed foods and checking nutrition labels.

High Sodium and Water Retention

3. Increase Potassium Intake

Another way to flush out water weight is to increase your potassium intake. This electrolyte has the opposite effect of sodium and helps your cells release excess water.

The recommended daily intake of potassium is 3,500-4,700 mg, but most people struggle to reach that amount. Eating healthy foods like bananas, orange juice, avocados, and potatoes is the easiest way to get more potassium.

Increasing Potassium to Lose Water Weight

Still, it can be hard to get enough potassium, especially if you’re on a low-carb diet. One trick I’ve found is using a salt substitute in place of table salt.

These seasonings provide 390-640 mg of potassium in a quarter teaspoon. You can find them at most grocery stores next to the salt.

Potassium Salt to Lose Water Weight

People with kidney disease should consult with a doctor before taking potassium, as their bodies might be unable to process it properly.

Another option is using electrolyte powders with a high potassium-to-sodium ratio. You can mix electrolytes with water and drink it throughout the day.

My wife and I currently use this Dr. Berg electrolyte powder, which contains 1,000 mg of potassium and only 40 mg of sodium.

Balancing your electrolytes is an excellent start for dialing in your body’s water balance. But it would be best to drink plenty of water to stay hydrated.

4. Optimize Hydration

As strange as it sounds, drinking more water is one of the best ways to lose excess water weight.

The reason is dehydration causes your kidneys to conserve water by re-absorbing it from urine and other places. When that happens, you get unwanted bloating and puffiness.

Drinking enough water to stay hydrated is critical to reducing water retention. However, the amount of water you need depends on your body size and workout conditions.

A good rule of thumb is to consume enough water so that your urine is clear or light yellow. If it’s dark yellow or brown, you are already dehydrated.

How Much Water To Drink to Lose Weight

5. Sweat it Out in a Sauna

Sitting in a sauna or steam room is an effective way to sweat out excess water and sodium.

Studies show that a single 20-minute sauna session can help you lose 0.8-1.1 pounds of water weight. And the more body mass you have, the more water weight you can lose.

In extreme cases, you could lose up to 2 and a half pounds in 20 minutes.

How Much Water Weight Can You Lose In A Sauna

However, you will regain some of that weight when you rehydrate. It’s vital not to sit in the sauna too long, or you’ll get dehydrated and hold excess water again.

6. Move Water with Exercise

Cardio workouts are another excellent way to sweat out excess water weight. As your breathing rate increases, you also lose more water through respiration.

Studies show that most people can lose around one liter of water per hour of exercise. That’s equivalent to 2.2 pounds of water weight in just one hour!

How to Lose Water Weight With Exercise

Like cardio, resistance training helps you lose water through sweat and respiration. But it also pulls water into your muscle cells, which can help alleviate bloating.

Finally, lower intensity exercises like yoga and stretching prevent fluids from pooling in your limbs by increasing blood flow. They also have the added benefit of reducing stress hormones that can cause water retention.

7. Diuretic Supplements

Many athletes and bodybuilders use diuretics to drop weight and look leaner before a competition. However, diuretic drugs can have dangerous side effects when used without medical supervision.

For most people, it’s safer to use natural diuretic herbs, vitamins, and minerals. Some of the most common ones are:

  • Dandelion Extract
  • Vitamin B6
  • Magnesium
  • Caffeine

Keep in mind these compounds have a mild diuretic effect at best. And you shouldn’t rely on supplements alone to help you lose water weight.

However, when combined with the other methods you learned, they could provide an added boost.

How Much Water Weight Can You Lose

You might wonder how much water weight you can expect to lose in a day or a week.

The short answer is that it depends on several factors, such as your starting weight, body composition, and how much excess water you’re holding.

In general, losing 2 to 3 pounds of water overnight is feasible, especially if you’re bloated or just ate a lot of extra carbs. Likewise, you could lose 7 to 10 pounds in a week if you’re holding that much excess water.

For example, my client, Matt, lost 7 pounds in 7 days by exercising, drinking more water, cutting out sugary drinks, and reducing his carb intake.

How Much Water Weight Can You Lose

Of course, your results will vary depending on your circumstances. And everyone’s body reacts differently to changes in diet and exercise.

It’s also important to point out that water retention has many different causes, from mild dehydration to chronic medical conditions.

So, check with your doctor to ensure you don’t have an underlying health issue before trying these water loss techniques.

Water Weight vs Fat Loss

Finally, losing water weight is NOT a long-term weight loss solution. Once you eliminate that excess water, additional weight loss comes from burning body fat.

That requires a dedicated nutrition and workout plan. These related articles can help you learn more about healthy weight loss.

How to Find Your Macros for Weight Loss

Science-Backed Benefits of Carb Cycling for Weight Loss

Best Time to Take CLA for Optimal Fat Loss

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