When your body is holding on to excess water weight, it can make you feel sluggish and uncomfortable. That is because there is a laundry list of negative symptoms of water retention, which can include:

  • Bloating, especially in the abdominal area
  • Swollen legs, feet, and ankles
  • Puffiness of the abdomen, face, and hips
  • Stiff joints
  • Weight fluctuations

Water weight, also called edema, is very common and rarely a cause for concern. However, there is still the discomfort it causes, along with the unwanted bloating or puffiness that can be visible to both you and others.

What causes excess water weight?

Water weight in the body is caused by fluid buildup in the body tissues, and there are times when you might not be able to control the fluid buildup. Some of those reasons include sitting for a long time during the workday or on plane flights, hormone changes during pregnancy, and even standing for too long.

There are certain medications and medical conditions that can be the cause of excess water retention. If you have concerns about your health, be sure to consult with your doctor. In most cases, water retention is normal due to high sodium intake through food or drink, menstrual changes, fluctuating hormones, and standing or sitting too long. Consistent water retention might be a symptom of a serious condition, so be sure to check with your doctor if you are concerned.

How To Lose Water Weight Quickly And Safely

There’s good news when it comes to shedding that extra water weight and being able to do it quickly and safely! Here are 8 ways to shed water and feel healthier. 

1. Exercise On A Regular Basis

Exercises To Reduce Breast Size

Exercise helps reduce water retention in two ways. First, it increases blood flow so that water does not pool up in the lower extremities, and it also causes you to sweat so that you shed excess water.

2. A Sauna Session

Woman in a sauna

There’s good news and bad news for losing excess water weight in a single sauna session. The good news is that you can lose up to 5 pounds in a single sauna session due to sweating out the liquid. All the sweating means you will lose water weight, but the not-so-good news is that it is only temporary. Once you rehydrate by drinking water or eating, you’ll immediately regain any lost weight.

3. Manage Salt Intake

Adding salt to a bowl of soup

When we eat too much salt, the body retains extra sodium, which increases the amount of fluid outside the cells. This increase in fluid allows the body to continue retaining sodium and fluid while excreting higher levels of sodium in the urine. Cutting your sodium intake will help you shed water weight. It may take several days for body fluid levels to return to normal after eating high-sodium foods, so it is important to routinely manage your intake to avoid constant bloating and puffiness.

4. Increase Potassium Consumption

banana for potassium

Potassium can reduce bloating by decreasing water retention in the body. It does that by removing excess sodium (salt) from the body. Potassium, which is a mineral and electrolyte, is a great debloating agent. Consider a potassium supplement or potassium-rich foods such as bananas, celery, or turmeric.

5. Cut Carbs

No bread, no carbs, dieting

Carbs lead to a rise in the hormone insulin, which can increase sodium retention and reabsorption of water in the kidneys. Low-carb diets lead to a drop in insulin levels, which could lead to a loss of sodium and water from the kidneys. Adjusting your carb intake can be highly effective in shedding that excess water weight.

6. Take Caffeine Supplements or Drink Tea and Coffee

Friends drinking coffee

Here’s some great news if you already love coffee and the benefits of caffeine: caffeine can improve your digestion by stimulating the production of hydrochloric acid in your belly, diversifying gut bacteria, and flushing extra water out of the body. These benefits of caffeine can reduce not only bloating and water weight but also improve your overall health. However, it’s important not to drink coffee and tea that contains large amounts of sugar and carbs, as it will counteract the benefits of caffeine.

7. Water Weight Reducing Foods, Herbs, and Supplements

Herbs and oils

We have already discussed the benefits of potassium consumption for shedding excess water weight and debloating. Additionally, there are some other supplements that can help to lose water weight fast. Those supplements include:

  • Potassium
  • Magnesium
  • Increased protein from foods such as whole eggs, fish, legumes, nuts, meat, and dairy
  • Herbs such as dandelion, ginger, parsley, hawthorn, and juniper

8. Drinking Water

While counterintuitive, drinking water can actually reduce water weight. Dehydration can make the body hold on to extra water to compensate for the lack of incoming water. Water also improves kidney function, allowing excess water and sodium to be flushed out of the system.

The Wrap-Up: There Are Many Ways To Safely Lose Excess Water Weight

Simple changes to your diet, routine exercise, and a variety of herbs and supplements may all help you excrete water, acting as a natural diuretic and helping with sodium and water retention. Remember to always drink plenty of water as it will continue to flush excess water and sodium out of your system.

Read Next:

Detox Water Diet: A Simple Way to Lose Weight?

The Power of Drinking Water to Lose Weight

3 Apple Cider Vinegar Recipes for Weight Loss


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