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On a water fast, you're not consuming any calories and, therefore, able to create the deficit required to lose weight. You need to reduce your caloric intake by 3,500 calories to lose 1 pound. The amount of weight you lose after a water fast depends on how long you're fasting and your typical caloric intake. For example, if you normally eat 2,000 calories a day and fast for three days, you may lose almost 2 pounds during your water fast. However, when you lose weight too quickly, more than 2 pounds in a week, you may not be burning those unwanted fat pounds; you'll lose muscle and water instead.
Keep track of how much water you drink while exercising, and then weigh yourself again after. Each pound you lose is equal to approximately 2 cups, or 16 ounces of fluid. So if you are 1 pound lighter after exercising and you drank 16 ounces of water, for example, you lost about 32 ounces of fluid. This is how much you have to drink to get your hydration level back up to par.