If you're gaining weight, water weight is better than fat because it is easier to get rid of and confers a greater benefit to your body. Water weight is permanent in the sense that your body must stay hydrated, but excessive fluid retention that causes sudden weight increases is easily remedied. There are a number of reasons why you may retain water, not all of which are within your control. However, by controlling the things you can, the water weight you cannot control will have less of an impact on your weight.
Dehydration
Your body needs water to survive. In fact, most of your body is water --- it's in every organ, every tissue, every cell. This water isn't permanent. It gets used up, and must be replenished daily. Your body will do whatever it takes to keep your system running smoothly. Therefore, when you fail to properly hydrate yourself, it holds onto whatever water it has. This is an insurance policy in case new water isn't available for an extended period of time. If you drink enough water, your body knows there is always a fresh supply, so it doesn't store as much. So contrary to what many people think, drinking more water actually reduces water retention instead of making it worse.
Glycogen
The glucose you get from carbohydrates is your main energy source, and whatever doesn't get used up immediately gets stored in the muscles and liver as glycogen, which is a form of stored energy. The problem is that glycogen binds to water at the rate of one to four, so you store four times as much water as you do glycogen. This is a good thing for athletes -- their glycogen stores keep them going toward the end of the race, and the water helps them stay hydrated. But the water only gets released as the glycogen gets burned. Sedentary people rarely need their glycogen, so the water remains. Regular exercise helps burn glycogen, and limiting carbohydrate intake can also help reduce glycogen storage.
Medical Conditions
Water weight goes hand in hand with premenstrual syndrome, pregnancy and hormonal changes. It may also be a side effect of medication. It's occasionally a symptom of an allergy or injury, and can signal blocked lymph channels. Water weight may also be a warning sign of a more serious condition like heart, liver, kidney or thyroid problems, or it can signal an infection or brain tumor. If you suspect that your water retention is abnormal, consult your doctor to determine the underlying cause.
Treatment
The best thing you can do to lose water weight is to drink enough water for your urine to turn pale or colorless. Caffeinated drinks, sugary drinks and alcohol don't count, because they actually flush fluid from your body. This is called a diuretic effect, which can help you get rid of excess water temporarily. However, your body will begin storing it again, unless you provide it with a plentiful supply. Regular physical activity helps you lose excess water through sweat, and avoiding salty foods may discourage your body from storing water. If you continue to retain water despite your best efforts, consult your doctor.
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