You just realized you have a screening coming up. Maybe it's for a new job at a firm that still lives in 1995, or maybe it’s a random check for a CDL. Whatever the reason, the panic is real. You’re frantically searching for an answer to how long does pot stay in your body because, honestly, the internet is full of "detox tea" scams and old wives' tales about drinking a gallon of pickle juice.
Here is the deal: there is no single "magic number" of days.
Cannabis is a weirdly stubborn substance. Unlike alcohol, which your body burns through at a predictable rate of about one drink per hour, THC—the stuff that gets you high—is fat-soluble. It loves your fat cells. It hides in them. It lingers like that one guest who won't leave your party long after the music has stopped. Depending on who you are and how much you partake, you might be clean in three days, or you might be testing positive a month from now.
The science of why THC sticks around
When you inhale or ingest cannabis, your body breaks down $\Delta^9$-tetrahydrocannabinol (THC) into metabolites. The one most drug tests actually look for is called THC-COOH. This metabolite is basically the "ghost" of the high you had last week.
Because these metabolites are lipid-soluble, they bind to molecules in your body fat. If you have a higher body fat percentage, you effectively have a larger "storage locker" for THC. This is why a marathon runner with 8% body fat might clear their system twice as fast as someone who spends their weekends on the couch, even if they smoked the exact same amount of the same strain.
Metabolism plays a massive role here, too. Some people just process things faster. It’s the same reason your friend can eat three cheeseburgers and stay thin while you look at a french fry and gain two pounds. According to a study published in Clinical Chemistry, the terminal half-life for THC metabolites can be as long as 20 hours, but it can also stretch out significantly depending on the "depth" of the fat stores they've entered.
How long does pot stay in your body: Breaking down the windows
Detection windows are the most confusing part of this whole ordeal. Are we talking about a urine test? A hair follicle test? A mouth swab? The "clock" is different for every single one of them.
The Urine Test (The Industry Standard)
This is what most people are sweating over. It's cheap, it's easy, and it’s the standard for 90% of workplace screenings.
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- Occasional users (once a week or less): You’re usually looking at 3 to 5 days.
- Frequent users (4 times a week): Expect a window of 5 to 7 days.
- Daily users: This is where it gets hairy. You're looking at 10 to 15 days minimum.
- Heavy chronic users (multiple times a day): Honestly? It can stay in your urine for 30 days or longer. In extreme cases, researchers have found metabolites in chronic users up to 77 days after their last hit.
The Blood Test
Blood tests are different because they usually look for active THC, not just the metabolites. Because THC leaves the bloodstream quickly to go hide in your fat cells, the window is remarkably short. Usually, you’re clear in 1 to 2 days, though for heavy users, it might stretch to 7. These are mostly used in roadside sobriety checks or after workplace accidents.
The Saliva Test
These are becoming more popular with police departments because they’re non-invasive. The good news? The window is tiny. If you’re an occasional smoker, you might be clean in 12 hours. Even heavy users rarely test positive after 48 hours.
The Hair Follicle Test
This is the "final boss" of drug testing. It’s almost impossible to beat. When THC is in your blood, it enters the hair follicles. As your hair grows, the THC becomes a permanent part of the hair strand. Most labs take a 1.5-inch sample, which gives them a 90-day history of your drug use. Shaving your head won't always save you; they'll just take hair from your chest or armpits.
Factors that change the math
It’s not just about "how much." It’s about "how."
Method of consumption matters. Edibles have to go through your digestive system and your liver. This creates a different metabolic path than smoking. While the high takes longer to kick in, the metabolites can sometimes linger slightly longer because of the way the liver processes 11-hydroxy-THC.
Then there's the potency. The weed of 2026 isn't the "ditch weed" of the 1970s. We are talking about concentrates, resins, and flowers that are pushing 30% THC. Higher doses mean more metabolites, which means a longer exit time.
Exercise is a double-edged sword. Since THC is stored in fat, burning fat releases THC back into your bloodstream. There is actually a fascinating (and terrifying) study from Drug and Alcohol Dependence that showed a small spike in blood THC levels right after a workout. If you have a drug test in two hours, maybe skip the HIIT session. But in the long run, having less body fat is the only "natural" way to speed up the process.
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Why "Detox Kits" are mostly a scam
If you walk into a head shop, you’ll see shelves of "5-Day Flush" or "Instant Clean" drinks. Let's be real: most of these don't actually "remove" THC from your body.
What they do is dilute your urine. They pack the drink with B-vitamins (to make your pee yellow so it doesn't look diluted) and creatinine (to mimic the chemical balance of "real" pee). Labs are onto this. Most modern tests check for "specific gravity" and creatinine levels. If your sample looks like neon Mountain Dew and has the chemical consistency of tap water, it’s going to be marked as "diluted/inconclusive." In many jobs, a diluted result is treated the same as a fail.
Hydration is good. Drink water. But don't expect a $60 bottle of pink liquid to magically scrub your fat cells clean overnight. Biology doesn't work that way.
Understanding the "Cut-off" levels
A drug test isn't a "yes or no" sensor in the way a thermometer is. It operates on a threshold. The standard cut-off for a preliminary urine screen (the immunoassay test) is 50 nanograms per milliliter (ng/mL).
If you have 45 ng/mL of THC in your system, you "pass." You aren't "clean," but you are below the legal/corporate threshold.
If you fail that first test, the sample usually goes to a GC/MS (Gas Chromatography/Mass Spectrometry) machine. This is way more accurate and usually has a much lower cut-off, often around 15 ng/mL. This is the one that catches people who were "barely" passing the first one.
Practical steps if you're worried
If you're staring at a deadline and wondering how long does pot stay in your body, there are really only a few evidence-based things you can do.
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First, stop immediately. Obviously. Every hour counts.
Second, buy some at-home test kits. You can get them for a few dollars at most pharmacies or online. Test yourself using your first pee of the morning (which is always the most concentrated). If you can pass an at-home test with your first morning void, you are likely in good shape for the real thing.
Third, stay hydrated, but don't overdo it. You want your urine to be a healthy, light yellow. Not clear, and not dark orange.
Fourth, focus on fiber. Some studies suggest that since a portion of THC metabolites are excreted through the bowels, a high-fiber diet can help bind those metabolites and get them out of your system through "Route B" instead of your urine.
The bottom line on detection
There are too many variables to give one answer. Your BMI, your activity level, the potency of the herb, and your frequency of use all create a unique "clearance profile."
For a one-time user, you're likely safe after a week.
For a daily smoker, you should prepare for at least a month of anxiety.
The most important thing to remember is that "detox" isn't a fast process. It's a biological one. You can't hack your way out of it with vinegar or cranberry juice. You just have to give your liver and your fat cells the time they need to do their jobs.
Actionable Next Steps
- Calculate your usage tier: Be honest. If you smoke every night to sleep, you are a "chronic user," even if it’s just one hit. Plan for a 30-day window.
- Check your body composition: If you have a higher BMI, add an extra week to your estimated "clean" date just to be safe.
- Buy a multi-level home test: Get the ones that show results for 15, 50, and 200 ng/mL. This helps you track the actual "fade" of the chemicals in your system so you aren't guessing.
- Avoid "fat-burning" 24 hours before the test: Don't do heavy cardio the day before your screen. You want to keep those fat cells—and the THC trapped inside them—exactly where they are until the cup is filled.
- Focus on the "Mid-Stream": When you finally take the test, don't give them the beginning or the end of your urine flow. Start peeing in the toilet, catch the middle of the stream in the cup, and finish in the toilet. The beginning and end of the stream tend to have the highest concentration of metabolites.