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How to Lose Water Weight in a Day

How to Lose Water Weight in a Day

If you experience bloating together with sudden and unexplained weight gain, you may be dealing with water weight. And while it is just water and not actual, fat weight, you might still feel better if you can get rid of it. Here’s how you can lose water weight in a day.

8 Reasons Why You Are Not Losing Weight

What is Water Weight?

Essentially, water weight occurs because of fluid retention. Fluid retention happens when our tissues unnecessarily keep water, or when water stays between our blood vessels.

To understand further, let’s review these concepts:

  • It is common for fluid to leak from our blood into our tissues–in fact, it happens regularly.
  • However, the lymphatic system normally gets rid of those fluids.
  • The lymphatic system is a network of tiny tubes that drain fluid from our tissues.
  • They bring the fluid, now called “lymph,” back into our bloodstream.
  • Our kidneys will then filter the blood and will release excess water through urination.
  • Fluid retention – or what experts call edema – is when water is not removed from the tissues.

The cause of fluid retention varies. Sometimes, it is just our reaction to hot weather; at times, it is because of our diet. For women, it may happen during pregnancy or a few weeks before the menstrual period because of changes in hormonal levels.

But, remember that water retention can also be indicative of an underlying health condition. Hence, don’t hesitate to consult your doctor if you’re worried.

What Does Water Weight Look Like?

Now, here’s an interesting question: How are you going to recognize water weight? Mostly, it depends on the type of fluid retention or edema that you have.

If it is generalized, you’ll notice swelling throughout the body. On the other hand, if it’s localized, the swelling is focused on just a specific part.

To recognize water weight, keep a close eye on the following signs:

  • Unexplained weight gain in the course of days or weeks.
  • Swelling on different parts of the body, like hands, ankles, and feet. One indication is when your ring doesn’t fit anymore.
  • “Pitting,” which occurs when you press your skin and you note that the indentation holds for a few seconds.
  • Swollen tummy or bloating.

Doctors emphasize that water weight will go away almost as fast as it occurred. This will make some people feel like they may have just made a mistake in reading the weighing scale.

However, it doesn’t take away the fact that fluid retention feels uncomfortable. So, if you want to lose water weight in a day, the following measures could help.

How to Lose Water Weight in a Day

Once you recognize the water weight signs and symptoms, consider these steps to get rid of them fast:

Eat Less Salt

Salt contains sodium, an electrolyte that manages our body’s fluid balance. Research shows that an increase in salt consumption “induces” the conservation of water. This means that with too much salt, our body might retain more water.

In reducing your sodium intake, it’s important to not just cut back on salty foods, but also avoid processed foods. This is because processed foods often have added sodium in them.

Additionally, consider not adding salt when you’re cooking. Instead, use healthy seasoning alternatives such as herbs and spices.

how to lose water weight in a day


Working out can help you lose water weight in a day because it makes you sweat. Additionally, it can reduce swelling, especially on the legs. Try to walk or jog for 20 to 30 minutes daily.

Here’s an added tip to get rid of fluid retention in your lower extremities: Lie down and put your legs up at a slightly higher level than your heart. This will direct the fluids back to the kidneys, which will excrete it through urination.

Try Some Natural Diuretics

Since urination helps lose water weight in a day, taking some natural diuretics could be a good idea. Diuretics are substances that increase urine production.

Examples of well-known natural diuretics are dandelion leaf, horsetail, and corn silk. Parsley and cranberry juice also have weak diuretic effects.

Just be careful with the use of these ingredients, especially if you have kidney or heart conditions or are taking medications. Always consult your doctor first before taking them.

Drink More Water

Experts say that a body that’s not well-hydrated will try its best to hold on to whatever water it has. Hence, as ironic as it sounds, to lose water weight in a day, you might need to drink more water.

Besides, when you drink more water, you will most likely urinate more. This helps not only in excreting excess water but also in removing excess salts in your body.

Have More Potassium and Magnesium

Potassium “balances” our body’s sodium levels and it can also increase urine production. Examples of foods that contain potassium are potatoes, oranges, dark, green leafy vegetables, and beans.

Aside from potassium, having more magnesium can also aid you to lose water weight in a day. Vegetables, whole grains, dark chocolate, and nuts are some of the magnesium-rich foods.

Cut Back on Carbs

Cutting back on carb-rich foods will also help. This is because the leftover carbs that we didn’t use for energy are converted into glycogen, the “main storage form” of glucose. Glycogen has a direct relationship with water. Studies show that every gram of glycogen that we store comes with 3 grams of water.

The sudden decrease in water retention might also be the reason why people in the low-carb diet lose weight fast. However, don’t completely remove carbs in your diet as they are the body’s preferred source of energy.

The Best and Worst Foods for Bloating

Talk to Your Doctor about Supplements

To lose water weight in a day, supplements might help. According to reports, vitamin B6 help in mild cases of fluid retention while vitamins D and B5, as well as calcium, aid the body in getting rid of excess fluids.

Take to your doctor about the possibility of taking these vitamins to ease fluid retention.

Key Takeaways

To lose water weight in a day, try to focus on your diet: Cut back on carbs and salt, and add healthy foods containing potassium, magnesium, as well as other vitamins. It will also help if you will exercise and drink more water.

Finally, keep in mind that gaining water weight is typically a fleeting problem. If you experience chronic water retention, consult your doctor as it might suggest an existing medical condition that needs treatment.

Learn more about Healthy Eating here.


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Hello Health Group does not provide medical advice, diagnosis or treatment.


Fluid retention (oedema)
Accessed September 23, 2020

Bloating or water retention?
Accessed September 23, 2020

Increased salt consumption induces body water conservation and decreases fluid intake
Accessed September 23, 2020

Fundamentals of glycogen metabolism for coaches and athletes
Accessed September 23, 2020

Fluid retention: What it can mean for your heart
Accessed September 23, 2020

How to Get Rid of Water Retention
Accessed September 23, 2020

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Written by Lorraine Bunag, R.N. Updated Dec 23, 2020
Fact Checked by Chris Icamen