Karina of the popular K-pop group aespa recently shared a striking story about losing four kilograms in just 24 hours during her trainee days. Appearing as a guest alongside her bandmate Kim Min-jeong (Winter) on a recent episode of the JTBC variety show Please Take Care of My Refrigerator, Karina opened up about her highly volatile weight. "My weight swings a lot—I’ve lost 4 kg in a day, and I’ve also gained that much," she revealed, describing herself as someone who "gains fast and loses fast."
Karina recalled that this drastic weight drop occurred during her grueling trainee years when she faced a sudden, critical weigh-in. "I ate whatever I could get my hands on, and when I stepped on the scale afterward, I had gained 4 kg," she said. "The next day was weigh-in day. So, I turned on the heater in the practice room, layered on leggings, a sweat suit, a zip-up hoodie, and a padded jacket, and ran to a playlist of the Top 100 hits." She added, "If you go home after that and take a hot half-bath for an hour, you end up looking all shriveled." Reflecting on the intense routine, she noted, "I heard UFC fighters do that. But now that I’m older, I can’t eat like that, and I can’t work out like that either."
The Physiological Hazards of Rapid Fluid Depletion
While Karina’s extreme sweating routine succeeded in temporarily lowering her weight for the scales, physiological experts caution that such methods do not burn actual body fat. Instead, they rapidly deplete stored body water and glycogen. In almost all cases, once an individual rehydrates and returns to their normal diet, the lost weight returns immediately.
More importantly, attempting to sweat out weight so aggressively carries profound physical risks. As body temperature rises excessively, the practice can trigger acute dehydration, sudden low blood pressure, and severe electrolyte imbalances. When essential minerals like sodium and potassium are lost through heavy sweating, individuals may experience symptoms such as dizziness, intense thirst, muscle cramps, debilitating headaches, and rapid heart palpitations. In severe cases, this extreme physical strain can progress to heat exhaustion, heatstroke, cardiovascular strain from concentrated blood, and acute kidney damage.
Safe Recovery and Weight Management Protocols
For those seeking to manage their weight, medical professionals emphasize that gradual weight loss achieved through balanced dietary changes and regular, moderate exercise is the only safe and sustainable path. If rapid fluid depletion occurs due to an unavoidable event, it is crucial to immediately replenish both water and electrolytes, recovering slowly by consuming small, easily digestible meals.
Furthermore, anyone undergoing heavy physical exertion must remain highly alert to the warning signs of severe dehydration. If you experience persistent dizziness, a racing pulse, or a marked drop in urine output accompanied by dark brown urine, you must stop all activity, rest immediately, and consume electrolyte-rich fluids. If these warning symptoms persist, seeking prompt medical attention is vital.
