How Much Water Should I Drink After a Cheat Day?

November 19, 2025 •

4 min read

After eating a lot of salty, carb-heavy foods, it's common to feel bloated and sluggish, often due to increased water retention. That's why knowing how much water should you drink after a cheat day is so important to get back on track. Proper hydration helps the body process excess sodium and carbs, minimizing temporary weight gain and discomfort.

Quick Summary

Following a cheat day, increasing water intake is key to flush out sodium and carbs, which can cause bloating. This helps minimize water weight gain associated with glycogen storage. The key is to re-establish your healthy routine promptly.

Key Points

Target 2.5-3 Liters: Drink at least 2.5 to 3 liters of water the day after your cheat day to help your body recover and rehydrate.
Counteract Sodium: High-sodium cheat meals cause water retention; increased water intake helps your kidneys flush out the excess sodium and reduce bloating.
Manage Water Weight: Carbs cause temporary water weight gain as they're stored with water; drinking more water helps move this process along more smoothly.
Aid Digestion: Proper hydration assists your digestive system in processing large meals and moving things along, preventing sluggishness and constipation.
Incorporate Potassium: Balance high sodium with potassium-rich foods or drinks like coconut water, which helps regulate fluid levels and blood pressure.
Resume Your Normal Routine: The best strategy is to return to your regular, healthy diet and exercise plan, rather than over-compensating with fasting or extreme workouts.

Why Your Body Needs Extra Water After a Cheat Day

When you eat a cheat day, particularly one with processed, high-sodium, and high-carbohydrate foods, your body's fluid balance can be disrupted. Here’s what happens and why water is essential.

The Sodium-Water Connection

Most cheat meals, especially fast food and restaurant meals, are high in sodium. Sodium causes the body to retain more water to maintain a balanced ratio. This is the main cause of bloating and temporary weight gain. Drinking extra water helps your kidneys flush out the excess sodium, which normalizes your fluid balance.

Glycogen and Water Weight

Carbohydrates from foods such as pasta, bread, and sweets break down into glucose and are stored as glycogen in muscles and the liver. For every gram of glycogen stored, the body also stores about three grams of water. A carb-heavy cheat meal means more glycogen stores and, therefore, water weight. Consistent hydration helps the body use these glycogen stores more efficiently.

Digestion and Detoxification

Large, fatty, or sugary meals can strain the digestive system. Water is essential for proper digestion, helping to soften stool and promote regular bowel movements. Staying hydrated also supports the liver and kidneys in their natural detoxification processes, helping to flush out metabolic waste and toxins.

How Much Water is Recommended?

While there is no single answer, aim for a minimum of 2.5 to 3 liters of water the day after your cheat day. This is often in addition to your regular daily intake, which is typically about 2 liters for adults. The exact amount depends on activity level, the intensity of your cheat day, and your usual hydration habits. It's about consistent, conscious hydration rather than a single large amount.

Tips for Boosting Your Water Intake

Start Early: Begin drinking water as soon as you wake up to start rehydration.
Infused Water: Add lemon, cucumber, or mint to make water more appealing and easier to drink in large quantities.
Electrolytes: For heavy cheat days, consider adding an electrolyte mix to restore balance.
Warm Water or Tea: Herbal teas can aid digestion and contribute to fluid intake.
Eat Water-Rich Foods: Eat foods like cucumber, watermelon, and spinach, which have high water content.

Beyond Water: A Comparison of Post-Cheat Day Fluids


Fluid Type	Benefit	How It Helps Post-Cheat Day	Caveats
Plain Water	Essential, zero-calorie hydration	Flushes sodium, aids digestion, restores fluid balance.	Can be boring; doesn't replace electrolytes.
Coconut Water	Natural electrolytes (potassium)	Restores electrolyte balance and reduces bloat, especially after a salty meal.	Higher in calories and sugar; check labels.
Herbal Tea	Digestive aids	Speeds up digestion and soothes an upset stomach. Peppermint and ginger are especially effective.	Contains no electrolytes; choose non-caffeinated options.
Lemon Water	Digestive aid	Lemon stimulates the digestive system and provides a small boost of vitamin C.	Minimal benefit beyond taste unless consuming large amounts of lemon.
Electrolyte Drinks	Rapid rehydration	Replaces minerals lost due to high sodium intake, good for intense cheat days.	High in sugar and artificial ingredients if not a clean brand.

A Balanced Approach to Recovery

Drinking water is only one part of the post-cheat day recovery plan. Avoid over-exercising or severely restricting calories, as this can add stress to your body. The best strategy is to return to a normal, healthy routine. This includes:

Resume Normal Eating: Reintroduce high-fiber foods, lean protein, and plenty of vegetables to regulate digestion and provide nutrients.
Gentle Movement: Opt for a light walk or a low-intensity workout to help with digestion and boost circulation without over-stressing your body.
Prioritize Sleep: A good night's sleep helps regulate hormones related to appetite and satiety.
Stay Off the Scale: Remember that any weight gain is temporary water weight, not fat. Stressing about the number will not help your long-term progress.

Conclusion: The Simple Rule of Rehydration

Drinking extra water after a cheat day is a highly effective, simple, and healthy way to help your body recover. The excess sodium and carbs from indulgent meals cause temporary water retention, and increasing your fluid intake helps flush these out, reducing bloating and restoring balance. By aiming for at least 2.5-3 liters of water, incorporating gentle activity, and getting back to your normal, healthy routine, you can quickly minimize the temporary side effects of a cheat day. Remember, consistency in healthy habits is more important than one day of indulgence, and proper hydration is a key component of that consistency.

For additional guidance on healthy eating after a period of indulgence, visit the Ohio State Health & Discovery article on how to recover after binge eating.

Frequently Asked Questions

Yes, it's a primary strategy. High sodium and carb intake on a cheat day causes water retention. Increasing your water intake helps flush out the excess sodium and reduces the associated bloating.

The temporary water weight gained from a cheat day usually subsides within a few days of returning to your regular, healthy routine. This is why it's recommended to avoid weighing yourself immediately afterward.

While it's important to increase your intake, drinking an excessive amount can be dangerous, especially if you also have a lot of potassium. Aim for a balanced, consistent increase rather than a huge surge. Listen to your body and drink until your thirst is quenched and your urine is a pale yellow.

For especially salty cheat days or if you feel dehydrated, adding an electrolyte mix or drinking natural sources like coconut water can be beneficial. However, plain water is sufficient for most people.

Herbal, non-caffeinated teas can contribute to your fluid intake and offer digestive benefits. However, caffeinated beverages like coffee can have a diuretic effect and are not a direct substitute for water.

Eating foods with high water content can aid rehydration. Examples include fruits like watermelon and strawberries, and vegetables like cucumber and spinach.

It's highly unlikely that one cheat day will result in significant fat gain. The weight increase you see on the scale is almost entirely temporary water weight, not fat. Your body processes this quickly as you return to normal eating habits.