Blog Nutrition How To Get Rid Of Water Retention Overnight: Beat Bloat With These Tips

How To Get Rid Of Water Retention Overnight: Beat Bloat With These Tips

Water retention is a common problem, but it’s often not something to worry about. However, if water retention becomes uncomfortable or you start noticing unwanted bloating or puffiness in your body, it may be time to take action. 

In this article, we’ll explore what water retention is and what can cause it. We’ll also share some of our best tips for reducing water weight – from cutting back on sodium intake and carbohydrate consumption to drinking more H2O and taking supplements such as magnesium or potassium tablets. 

What Is Water Retention?

Water retention is a term that refers to an accumulation of water in the body. It often leads to symptoms such as swelling in the extremities, ankles, and legs. It can also lead to discomfort and an overall bloated feeling. 

In the majority of cases, water weight gain is temporary and it tends to go away when the body re-establishes proper fluid balance. However, in some cases, it can be an indicator of a more serious condition such as heart disease or kidney failure (7). 

If you experience any symptoms such as shortness of breath, chest pain, and unexplained weight gain, you should make sure to speak with your doctor as soon as possible. 

What Causes Water Retention?

Water retention can be caused by a number of factors. It often occurs due to changes in the body’s fluid balance, which is affected by several things such as what you eat and drink. Some of the most common causes of excess water weight include:


Dehydration often causes the body to want to hold onto water, but it can also lead to symptoms such as dry mouth, cramping, and headaches (1). To avoid this problem, make sure you drink enough H2O throughout the day to keep your system working properly.

See also
5 Amazing Reasons You Need To Start Eating Antioxidant Berries Today

Extra Fluid Consumption

In some cases, people will notice an increase in water weight without realizing they’ve been drinking more liquids than usual. Water weight gain from increased fluid consumption is generally temporary and will go away when you cut back on liquid intake. 

Eating More Sodium Than Your Body Can Handle

Our kidneys are responsible for flushing sodium out of our systems together with other waste products. When sodium levels rise too high or your kidneys cannot eliminate excess concentrations of sodium, your body will retain water to dilute the sodium concentration (10). 

This is why reducing your sodium intake can help reduce extra fluid weight. Some of the most common sodium-rich foods are processed meats, canned soup, and condiments such as ketchup, mustard, and relish. Eating too much of these foods may cause bloating or puffiness. 

Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.

Food Sensitivities

Food sensitivities are often characterized by bloating, gas, and increased water retention.

Thyroid Problems

If you have a thyroid disorder that isn’t treated properly, this can cause additional fluid to build up in your system as your kidneys aren’t able to regulate sodium concentrations correctly (12). Some other symptoms can include weight gain, dry skin, and constipation. 

See also
7 Types of Salad to Add Color and Crunch to Your Plateau

Hormone Fluctuations

In women, hormone fluctuations often cause them to experience water retention from time to time. This can be due to an increase in estrogen levels during ovulation, pregnancy, or menopause (8) (5). In some cases, elevated progesterone levels that are caused by a luteal phase defect can also lead to water retention. 


There are also certain medications that can cause water weight gain by disrupting the body’s fluid balance. Some common drug-related causes of water retention include birth control pills, corticosteroids, and psychiatric drugs (16). 

how to get rid of water retention overnight  

How to Lose Water Weight

If you’re looking for a way of reducing water weight overnight, you should start with these quick tips:

Decrease Sodium Intake

The average human body should consume less than 5 grams of salt a day (2300 mg of sodium). However, most people consume 9 to 12 grams of salt daily (over double) to be safe, which can lead to an excess accumulation of sodium in the system (14). 

By cutting back on your daily sodium intake, you can naturally reduce excess fluid buildup over time. You can do this by avoiding fast food, eating fewer processed packaged foods, and avoiding over-salting your dishes at the dinner table. 

Cut Back on Refined Carbs

The consumption of refined carbs in excess causes spikes in blood sugar and elevated insulin levels. Increased insulin levels may cause your body to retain more sodium, resulting in water retention (11).

See also
One Meal a Day Diet: Definition, Benefits, and How To

Drink More Water

If you want to lose water weight quickly without having to make any major changes to your diet or lifestyle, simply follow these instructions: drink 6-8 glasses of H2O throughout the day until you urinate four times. 

This will help your body flush out excess sodium, reducing bloating and getting rid of any puffiness you may be experiencing by the following morning.

Take Supplements

If you want to lose water weight quickly, there are many supplements you can take that may promote a faster solution. You should always talk to your doctor first before you take any supplements, particularly if you have any medical conditions or are taking any medications. 

Read more: 6 Cold Water Therapy Benefits Worth Noting

Take a look at some of the most common ingredients that are found in these products to give you an idea of which options may work best for your particular needs: 

Chromium Picolinate

This mineral is essential for maintaining normal glucose levels and hormonal reactions in your body (3). When it is taken as part of a supplement, it helps improve insulin function – potentially helping reduce fluid buildup that is caused by fluctuating sugar levels. 

It also helps regulate the body’s metabolism so that it better manages insulin concentrations, sodium secretion, and other bodily processes that may contribute to water retention.

Potassium Citrate 

Potassium is responsible for helping the kidneys control the balance of electrolytes in the body, which may help reduce fluid retention if it is caused by an electrolyte imbalance (13). 

See also
Smoothie To Lose Belly Fat In 1 Week: Unlocking The Power Of Superfoods For Fast Weight Loss


If you want to lose water weight quickly, try to exercise more. For example, endurance exercises such as long-distance running or biking can help your body get rid of excess fluids while also boosting energy levels. Also, by helping you maintain a healthy weight it will prevent any future fluid retention that may develop. 

BetterMe app will provide you with a host of fat-frying fitness routines that’ll scare the extra pounds away and turn your body into a masterpiece! Get your life moving in the right direction with BetterMe!

Eat Potassium-Rich Foods

By eating foods that are high in potassium, you will help reduce excess water weight that is caused by sodium buildup as this mineral works together with sodium to regulate concentrations at cellular levels throughout the body (6). Good sources of potassium include carrots, sweet potatoes, white beans, and black beans. 

Manage Stress Levels

When your body is under stress, it has a tendency to retain more water than usual as it doesn’t want to get rid of valuable nutrients until it feels safe again (15). By managing your stress levels through relaxation techniques, you can help your body feel safe and function more normally. 

how to get rid of water retention overnight  

Take Electrolytes

If you’re feeling dehydrated or have symptoms that are similar to water retention, you should try taking an electrolyte supplement or drink natural juices such as coconut water. This should give your body the right amount of fluids it requires to function properly again without causing any further fluid buildup in the system. 

See also
20 Benefits Of Turmeric

Eat Magnesium Rich Foods

If you feel fatigued, have trouble sleeping, or feel overly stressed, you should try eating foods that are high in magnesium. This nutrient helps the body relax while also helping your muscles work properly as it’s responsible for proper upkeep of muscle tissue (6). Foods that are rich in magnesium include spinach, avocado, oatmeal, and pumpkin seeds.

Drink Tea or Coffee

If you’re not interested in taking any kind of supplements to lose water weight, you could consider drinking tea or coffee instead. Both beverages contain caffeine, which has a mild diuretic effect that may help promote the elimination of excess fluids (2).

Read more: Exploring the Nutritional Benefits of Eating Watermelons at Night

Consider Prescription Water Pills

If you’ve tried all of the above and still feel uncomfortable or find yourself retaining too much water, you should consider discussing prescription pills with your doctor to help modulate fluid retention, particularly if it is due to a medical condition (4).


  • How do I reduce water retention ASAP?

One effective method for reducing water retention is upping your daily intake of water. Contrary to popular belief, staying well-hydrated can actually help regulate the amount of water your body retains. 

Consuming foods that are high in potassium can also help, as this mineral aids balance the amount of water in your body. Regular exercise is another excellent approach as this encourages your body to expel excess water through sweat. These are some of the best ways of getting rid of water weight fast (8).

  • Can you lose water weight in 24 hours?

Yes, it is possible to lose water weight in 24 hours with proper care and attention. This typically involves reducing your sodium intake and increasing your water consumption. 

Regular exercise can also be beneficial as this can help reduce bloating and stimulate sweat production. It should be noted that this type of weight loss is temporary and the weight will likely return once normal habits resume. It is not a sustainable or healthy way of losing weight in the long term.

  • How much water weight can I lose overnight?

The amount of water weight you can lose overnight varies depending on various factors such as your diet, physical activity, and overall health. 

It’s also important to note that it’s not advisable to attempt drastic overnight weight loss strategies. Instead, you should focus on maintaining a balanced diet, hydrating properly, and getting regular physical exercise.

  • Is it fat or water retention?

Water retention often results in a puffy, bloated appearance and can fluctuate daily, whereas fat gain occurs over a longer period and is accompanied by an increase in body size.

Another way of determining if it’s water weight is by tracking your food intake. Foods that are high in sodium and carbohydrates can cause temporary water retention, while a consistently high-calorie diet will most likely lead to fat gain.

The Bottom Line

Water weight is very common and is rarely a cause for concern. However, it may feel uncomfortable and can cause unwanted bloating or puffiness in the body. If you want to get rid of water weight fast, there are several natural ways to do it that don’t require taking medication. 

By managing stress levels, getting enough sleep every night, exercising regularly, and making sure your electrolyte intake is on point, you will be well on your way to successfully losing excess fluid buildup.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Adult Dehydration – StatPearls (2021,
  2. Caffeine and diuresis during rest and exercise: A meta-analysis (2016,
  3. Chromium picolinate Uses, Side Effects & Warnings (2021,
  4. Diuretics (Water Pills): Types, Side Effects, Risks (2021,
  5. Edema in pregnancy (1997,
  6. Electrolytes – StatPearls (2021,
  7. Fluid retention: What it can mean for your heart (2019,
  8. Fluid retention (oedema) (2022,
  9. Fluid Retention over the Menstrual Cycle: 1-Year Data from the Prospective Ovulation Cohort (2011,
  10. Increased salt consumption induces body water conservation and decreases fluid intake (2017,
  11. Insulin resistance, obesity, hypertension, and renal sodium transport (2011,
  12. Interactions between thyroid disorders and kidney disease (2012,
  13. Potassium citrate Uses, Side Effects & Warnings (2021,
  14. Salt reduction (2020,
  15. The impact of stress on body function: A review (2016,
  16. When Your Weight Gain Is Caused by Medicine – Health Encyclopedia – University of Rochester Medical Center (n.d.,
150 million people
have chosen BetterMe

I've struggled to maintain programs…

I've struggled to maintain programs before, but somehow I've been able to stick with this. I enjoy the workouts and have made healthy changes to my diet with the challenges. Its nice for something to really have stuck and worked. I did the sugar free challenge and it's really changed how I relate to the signals my body is giving me about the food I'm eating.

Our Journey

This has been an awesome journey for my wife and I. Not only are we losing weight , but we are living a new life style. Our eating habits have been reformed by following the meal plan and our bodies have become stronger by simply doing the ten minute, sometimes twenty minute workouts. It really has been easy and convenient to transition into a healthier routine and has truly re energized our lives moving forward into the future.

It Works! This program is working for me!

lynne R.
This program is working for me! After a little over a month, I have lost 10 pounds. Slow, but steady. Guided exercises are done daily and there is an option to do other routines beside the one chosen for the day. It is very helpful having the recipes for all meals plus a snack. Would like if we could know the ingredients the day before. Makes preparing alot easier. I like the fact that alternative foods are suggested in case you can't eat(or don't like) the recipes listed. This is a very good program. Stick to it and YOU will see results. I have!