How to Lose Water Weight Safely: 7 Ways to Try
Medically reviewed by Ashley Baumohl, RDMedically reviewed by Ashley Baumohl, RDWater weight refers to the amount of water in the body. It is normal for body weight to fluctuate from day to day, and weight changes are often caused by water retention. It is common to experience temporary swelling after eating foods high in salt or standing for an extended period.Persistent signs of water retention may include swollen feet, ankles, and legs, which could indicate a serious health condition.
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1. Exercise RegularlyDaily exercise provides several health benefits, including preventing water retention. Exercise often causes the body to sweat, and sweat causes the body to lose water. It is possible to lose a small amount of weight from sweating after a workout. Exercising causes water in the body to shift to muscle cells, reducing the amount of water outside of those cells. 2. Drink More Water Drinking water to reduce water weight sounds counterintuitive, but it helps. When the body is dehydrated, it holds onto water more, which can lead to water retention and swelling.Drink water throughout the day and eat hydrating foods. Fruits and vegetables rich in water include:CantaloupeCauliflowerCucumberGrapefruitOrangesWatermelonZucchini
Related: How to Drink Water Intentionally for Weight Loss
3. Manage Salt IntakeSalt is made up of sodium, one of the most common electrolytes in the body. Sodium is obtained through the salt in our foods, which affects our bodies' hydration levels. Sodium levels that are too high or too low can lead to a fluid imbalance. A high amount of salt leads to water retention. This is especially true if you have certain health conditions that affect the heart or kidneys. Reducing the amount of salt in your diet can reduce fluid retention. 4. Cut Carbs The body stores carbohydrates in the muscles and liver as glycogen, a form of glucose (sugar) that pulls in water. A study found that every single gram of glycogen stores up to 3 to 4 grams of water. This means that eating carbs contributes to water retention.Carbs also increase insulin levels, contributing to sodium and water retention. A low-carb diet often results in quick weight loss, partly because of water loss. 5. Focus on Certain Foods and HerbsSome foods and herbs may aid the body in removing unneeded water. These include:FennelHibiscusHorsetailMagnesium-rich foods (leafy green vegetables, nuts, seeds, whole grains)NettleParsleyPotassium-rich foods (potatoes, apricots, spinach, tomatoes, lentils, poultry, seafood, dairy)6. Try SupplementsCertain supplements may aid in losing water weight. Consider talking with a healthcare provider about the following supplements to prevent water retention:Dandelion supplement: Dandelion has a diuretic effect (removing excess water in the body).Magnesium supplement: Magnesium is an electrolyte that helps the body remove fluid. It can ease symptoms of premenstrual syndrome (PMS).Potassium supplement: Potassium regulates fluid balance in the body, counteracts the effects of sodium, and increases urine production. Vitamin B6 supplements: Vitamin B6 may improve bloating and swelling caused by PMS. 7. Up Your Caffeine IntakeCaffeine has a natural diuretic effect and causes a short-term increase in urine output. Consuming caffeine can increase the amount of water excreted by the body. Sources of caffeine include regular coffee, tea, and caffeine supplements. Talk with a healthcare provider about a healthy amount of daily caffeine.Common CausesSeveral factors, including diet, medications, and lifestyle choices, affect the body’s fluid balance. Possible causes of water retention include:Diet: Salty foods and carbohydrates can contribute to water weight gain. Health conditions: Chronic conditions cause poor circulation, blood pooling (blood collecting in the veins, usually in the legs), and fluid retention. Health conditions affecting the heart and kidneys often lead to water retention. Hormonal birth control: Estrogen and progestin found in birth control pills may increase water retention. Weight gain is a possible side effect of taking hormonal birth control.Medications: Corticosteroids and calcium channel blockers cause fluid retention, swelling, and edema.Menstruation: Fluctuating hormone levels during the menstrual cycle may raise the risk of water retention and swelling. Common PMS symptoms include bloating and swelling. Pregnancy: Pregnancy causes weight gain and water retention. In late pregnancy, it is common to experience swelling in the feet, ankles, and hands. This type of water weight usually resolves after delivery. Travel: Sitting for long periods contributes to water retention. This can happen during a long day of ground or air travel. You may notice swelling in your feet and ankles. Gentle exercise is the best way to address this type of swelling. How to Tell If You Have Water WeightWater weight gain often causes mild swelling in the body’s extremities. You may notice that your rings feel tight or your ankles look puffy. Normal water weight causes only minor swelling; the swollen body parts should not feel painful. Water retention often improves after working out or changing your diet or medications. How Long Does Water Weight Typically Last?Water weight and swelling are usually short-term issues that go away on their own. Incorporating exercise and healthy foods into your daily routine can improve water retention. Call a healthcare provider if you notice swelling that does not improve after a few days. When to Contact a Healthcare ProviderContact a healthcare provider any time you are concerned about new swelling, especially if the swelling does not resolve after a few days. Seek immediate medical care if you develop swelling in a body part that becomes red and painful because this could be a sign of a blood clot. Summary Water weight refers to the amount of water in the body. All of our bodies need water to survive. It is normal for a person’s weight to fluctuate slightly daily. Common causes of water retention include a high-salt diet, medications, hormonal birth control, and chronic health conditions. If needed, talk with a healthcare provider about a plan to safely lose water weight. Options may include diet changes, daily exercise, supplements, and prescription medications. Contact a medical professional if you develop painful swelling that does not resolve on its own. Read the original article on Verywell Health.
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