The length of time that it takes to lose water weight depends on how much water you're retaining, the cause of the water weight gain, and the action taken to lose it. If you have one high-sodium meal and then return to normal, healthy dietary habits, you'll likely return to your normal weight in 1-2 days.
It's caused by fluid buildup in body tissues. Sitting for a long time during the workday or on plane flights, hormone changes during pregnancy, and even standing for too long can all cause this to happen.
Water weight gain occurs when extra water is stored in the tissue or between blood vessels. There are a number of factors that can cause water retention including consuming high amounts of sodium or carbohydrates, dehydration, lifestyle, hormones, medication, or even the weather.
Thus, eating enough potassium-rich foods like bananas, avocados, and tomatoes is essential to support healthy fluid balance. Potassium plays a key role in fluid balance and may reduce water retention by increasing urine production and decreasing the effects of sodium.
Understanding water retention
Your body is capable of retaining up to about five pounds of water a day, depending on the amount you consume and the kind of foods you take. The amount of daily workout and hydration levels for a particular day also determine how much fluid is stored.
Therefore, the amount of weight you temporarily gain or lose throughout the day from fluid intake depends on how much liquid you drink. However, keep in mind that any weight gained from drinking water is temporary, and your weight will decrease again once you urinate.
Water makes up 60% of your body weight, and it's one of the first things you lose. Weight decreases as a change in muscle, fat and water. Fat mass doesn't change quickly, but you can lose as much as five pounds of water in a day. The average 24-hour urine loss is about 1.8-4.4 pounds because water is heavy.
The amount of water weight your body stores can vary a lot, but the average person carries one to five pounds, Clayton says; athletes (or anyone training at least 90 minutes a day) can train their bodies to stash away double that (a good thing, he notes, because they'll use it the next day).
Water Loss
It's possible to lose as much as 20 pounds of body weight during one week, most of which is water. This water weight loss, however, will only occur during the first week or two of a new diet or exercise regimen.
Exercise Daily
It's because your muscles are filled with water, preparing themselves to grow. But in the long term, working out stimulates blood flow that flushes out any excess water your body has, helping you get rid of water weight, says Sharp.
For example, going on a low carb diet, or cutting your carbs way back, triggers the loss of glycogen and the water stored with it, and if extreme, can also be dehydrating. Just two cups (16 oz) of water weigh one pound, so shedding fluid fast can result in weighing a lot less on the scale.
“It really depends on the cause,” Cording says. If you've been eating a lot of salty foods, scaling back should help you see results in a few days, she says. But, if your water weight is due to a chronic health condition, you'll usually need to address your health issue before you can lose the water weight, she says.
Vitamin C supplements and foods like oranges, carrots and peppers have a diuretic effect which can consequently reduce water retention.
If you push on your skin with your finger or thumb and your skin remains depressed, you're probably experiencing water retention. Fat cells are more springy, so the skin will bounce back. Do you feel bloated after eating?
Extra water is typically stored all over your body in the tissue or between blood vessels, and tends to pool in the extremities (fingers, toes and lower legs).
“Carbs such as bread, white rice, and pasta retain water,” Cruise says. “Try to cut down on carbs and your bloat will likely diminish.” Replace carbs with good fats, like avocado and coconut oil, and avoid trans fats. “Eating a low-carb diet flushes out water by reducing inflammation and glycogen levels,” says Dean.
The amount of water you need daily to ensure weight loss may vary, but anything between half an ounce and one ounce for every pound you weigh is sufficient to promote weight loss.
Burns calories
Of course, you are not taking in any calories while you sleep, so your body is burning the excess calories that are already there while you are sleeping. This is a great way to lose some extra weight, and another of the many positive health benefits water provides.
What Does Water Weight Look Like on Your Body? Typically, water weight looks like bloating (think: a tight, full belly), according to the Mayo Clinic. Swelling of your extremities can also be a visible sign of water retention (more on that in a moment).