Weight Loss

8 Ways to Lose Water Weight

Water weight is a common problem in almost everyone. It is responsible for the sluggish feeling. It can cause bloating, puffiness and other weight fluctuations throughout the day. Water weight fluctuations can be common as your body is composed of 50-70% water. Your goals will determine whether water weight should be a concern. A high level of water weight can cause or be a sign that you have health problems. You can take safe and easy steps to lose water weight.

What is water weight?

Water weight occurs when the body stores excess water in tissue or between blood vessel. So if you’ve suddenly gained a few pounds over the last couple of days, it can be due to water weight or water retention. One meal isn’t going to make you gain any weight or fat right away. If you feel bloated, especially after meals, that’s likely just water weight. Water weight is simply the total amount of water between and inside your cells. 

Your body usually removes excess fluids via urination. Water weight occurs when fluids are retained between the skin and body organs. While water weight can be a barrier to weight loss, it’s not bad. However, severe bloating should be a red flag and you should consult your doctor.

Signs of water weight

  • If your body retains water even though you eat a balanced diet, but your waistline and abdominal area suddenly increase in inches, it is likely that your body is not getting enough.
  • Other symptoms include swelling of the ankles and legs. It is often caused by prolonged standing or sitting. 
  • Another factor is puffiness in the hips and face. If your hips look more bulky than usual or your face is swollen or puffy, you’re gaining water weight.
  • Weight fluctuations are a sign of water weight. 

Causes of water weight

Too Much Standing or Sitting

Gravity pull is a constant force on your body, keeping blood in your lower extremities. To maintain blood circulation, it is vital to move your body every once in a while. StudiesResearch shows that those who stand too long experience orthostatic stress, increased weight and body mass, as well as increased water weight. It also increases both systolic as well as diastolic bloodpressure. People who sit or stand for long periods of time often experience back pain. To maintain blood circulation, you should move for 30-40 minutes after sitting or standing for a long time. 

Flying in an Aeroplane

Flying in an aeroplane can cause air pressure and gravity fluctuations. Higher altitudes have lower air pressure and our bodies lack oxygen. These changes in air pressure can cause your body to retain water. Or, travelling and flying can increase your appetite and cause weight gain. 

Menstrual Changes

Water weight fluctuations can result from hormonal changes during periods. Women may also experience an increase in salt intake during periods, which can cause water retention. Studies This illustration shows how menstruation retains extra fluids. Your body experiences a peak water level on the first day. The increase in progesterone hormone causes a rise in water weight during periods. Progesterone also activates aldosterone. This causes the kidneys to retain salt and water. 

Fluctuating Hormones

Hormonal changes are responsible for sudden weight gain, especially in adolescents and teenagers. Some hormones, such as an Antidiuretic Hormone (ADH), can increase water weight. ADH can be affected by two factors, plasma osmotic tension and volume status changes. The plasma osmoticpressure is a result of the proteins in your blood, while the volume status refers the amount of blood your circulatory systems holds. Exercise and emotions are also factors that increase ADH release. ADH also increases water retention by increasing permeability of the nephrons.

Overeating sodium

Too much sodium can make it difficult for the body’s ability to remove water. The most common sodium sources are table salt, some packaged snacks, and soft drinks. StudiesResearch has shown that sodium intake increases water retention and decreases fluid intake. Avoid packaged processed foods and soft drinks. Reduce salt in your daily meals can also help you eliminate extra water retention.

MedicationsTo reduce water weight

Water retention can also be caused by certain medications. Especially medicines used to control blood pressure, antidepressants, and pain relievers can increase your body’s water weight. Consultation with a doctor is recommended in these cases. 

Constant water retention can cause complications 

It can lead to many complications if your body retains more water over a longer period of time. It can lead to increased body weight as well as health risks. 

  • Internal damage to the feet, ankles, or hands.
  • Increased body weight and stiff and painful joints
  • Hidden reasons for uneven weight fluctuations
  • Skin becomes puffy and holds indented for a few seconds if it is pressed with a finger

How to Safely Lose Water Weight

Follow a low salt diet.

According to FDA researchThe safe limit for sodium is 2300mg. This is equal to approximately one teaspoon of table salt. Do not exceed this limit. Here are some ways to reduce sodium intake: 

  • Prepare low-salt homemade food 
  • Always check the nutritional information on any packaged food you purchase.
  • Buy fresh edibles to add flavour and salt-free flavor.
  • Restaurants should offer lower-sodium options.

More Magnesium & Potassium

Women, especially, experience an increase in sodium levels during their menstrual cycle. This causes them to gain more water weight. Potassium, magnesium and other nutrients are great for replacing sodium retention. It will naturally drain excess water from your body. Potassium and magnesium work together to reduce water retention in the body. Maximum daily magnesium intake is 420mg. Overdosing can cause complications such as muscle weakness, diarrhoea and urine retention.

Vitamin B6 Supplement

Vitamin B6, a water-soluble vitamin, is important for red blood cell formation, metabolism enhancement, and support of the immune system. You can also find: studiesVitamin B combined with magnesium can help reduce premenstrual symptoms, including water weight. 

Get Enough Protein

Protein keeps your body’s water weight balanced. There are nine types of essential amino acid in a protein. For example, albumin is a protein that helps in weight management by managing the body’s water weight. Albumin balances fluids within the bloodstream and prevents them leak outside. It prevents water weight-related swelling and bloating.

Reduce StressTo reduce water weight

To reduce your water weight, you should be less stressed. Stress can cause an increase of cortisol hormone. This leads to an increase ADH, which is known to be antidiuretic. When ADH is unbalanced, it doesn’t send clear messages to your kidney, which can lead to water retention. 

Dandelion Supplement

Dandelion or Taraxacum OfficinaleSupplements are the best way to quickly lose weight. It is a favorite among professional athletes and bodybuilders. Dandelion helps your kidneys flush out excess sodium from your body.

Reduce water weight by limiting carbs

Water retention can be caused by carbohydrates, just like sodium and salt. Your body converts carbs to glycogen when you eat them. You gain approximately 2.7 grams of water for every gram glycogen in your body. It is important to eat less carbs and be more careful about how much you eat. Low-carb dieting is also beneficial for fat loss and muscle growth.

Seek Doctor’s Help if Problem Still Exist

It is normal to experience fluctuations in your water weight and changes in your waistline. However, if you’re continuously experiencing overhydration, it can indicate some underlying disease or organ dysfunction. If your water weight is constantly rising, even after lifestyle or diet modifications, talk to a doctor. The most common hidden factor in this is medication.

Harmful ways to reduce water weight

There are many other ways to lose water weight that you can follow, but not knowing the harmful effects they have on your body. These methods may be quicker than the natural method, but they can also put your body at risk for other diseases and disorders.

Water Pills Medications

Unless you have severe water weight problems, water pills or diuretics are not a good choice. These pills activate the kidneys to flush water and salt through urine. These pills are commonly used by doctors or athletes to rapidly reduce water weight. However, taking it without a doctor’s prescription might lead to complications like dehydration.

Magnesium Oxide Supplements

Consuming magnesium oxide supplements can also reduce water weight. Supplements are considered safe but overdosing on magnesium oxide supplements can cause kidney damage or dysfunction. Additionally, excessive magnesium intake can lead to serious complications such as lightheadedness and breathing problems. Magnesium dioxide supplements work exactly like water pills. They activate kidneys to remove water and salt through urine.


Nearly half of human body mass is made up of water weight. Water weight must be beneficial for various internal processes. A normal weight fluctuation may be caused by abnormal water weight. It is possible to lose excess water weight by making lifestyle and dietary changes. Water weight is primarily caused by an increased sodium intake. The condition can be reversed by reducing sodium intake. Chronically afflicted people may experience further complications such as swelling in the knees, joints, and stiffness and pain. If water weight persists for a prolonged period, it is important to seek medical attention. 

Frequently Asked Questions (FAQs).

Q. Q.

A. In most cases, losing water weight is not a problem. There are some things you can do to reduce your sodium intake, increase water intake, and decrease carbohydrate intake. You may also find lifestyle changes helpful, such as elevating your legs and avoiding standing for prolonged periods of time.

Q. Do you know if it’s water weight or fat?

A. Your body will increase water weight when it starts accumulating more water. It can be difficult to tell if your weight increase is due to increased water retention, or whether it has stored fat calories. For one week, you will need to follow a fixed diet. Your body begins to lose more water after this time. So if it’s water weight, it will fall back to normal after a week.

Q. Q. Does water weight make one look fat?

A. A. Bloating and weight gain can be caused by excess water in the blood vessels. Excess water will make your face look swollen and your body puffy.

Q. Q.

A. As long as your body is well hydrated, normal water weight is healthy. However, if your water weight rises for several days or weeks it can cause complications such as stiff joints, swollen legs, and hands.

Q. Q.

A. It is important to determine whether the fat or water weight is being used. The best way to reduce stomach weight is to eat more calories. During the fat-loss phase, it is important to keep your metabolism high. To see faster results, you can do strength training and low-calorie diets. 

Q. Q.

A. It is not required as everyone is different. If your skin is jiggly, it could be water. Sometimes your skin can become jiggly from sudden weight loss or gain. It is impossible to determine if your body has fat or water by simply examining whether it is jiggly.

Q. Q.

A. Water retention can be caused by hormonal changes and excessive salt intake. Women experience an increase in water weight due to hormonal changes during menstrual cycles. It is usually due to your lifestyle. 

Q. Q.

A. A. Extra water weight is usually stored in the blood vessels and all over the body. Also, due to the gravitational effects, excess stored water tends not to get in the legs, toes, or fingers.

Q. Q.

A. Your body stores water in your blood vessels and cells when you drink it. Drinking a glass of water might not make you fat. You might feel more bloated if you suddenly increase your sodium and water intake.

Q. Q. Is water weight loss visible?

A. Your body can appear thinner and looser when it loses water or excess weight. It happens because water is stored in your skin and muscles. It is possible to believe that water loss will make you appear thinner. It is temporary, however, and an illusion. 

Q. Q.

A. Abdominal obesity can be caused by any underlying disease in females. This could be due to poor diet or inactivity. A large stomach in females can also be caused by alcohol use and short sleep.

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