How to Lose Water Weight Effectively : Fast And Safe Ways

Carrying some amount of water weight in your body is natural and is also your body’s mechanism of preventing dehydration. However, if you keep carrying extra water for an extended amount of time, your body will feel swollen, and you will suddenly gain a few pounds.

On the other hand, when you lose weight quickly, it is the water weight you lose. So let’s discuss how to lose water weight effectively to control your body weight. 

How to Lose Water Weight Effectively


What Is Water Weight?

Water weight is the amount of water that your body holds. When you carry extra water, it can become up to 60 percent of your total body weight. It is a condition in which the body holds fluid that the kidneys would normally get rid of.

As a result, you may feel puffier than normal for various causes, including your nutritional intake and lifestyle. It can also happen because of your reaction to environmental changes. 

However, water retention might also be a sign of an underlying disease. Excess water is often held in cells or between blood vessels throughout your body, and it tends to collect in your extremities, including fingers, toes, and lower legs.

Although it may seem contradictory, when you’re dehydrated, your body also tends to hold onto excess fluids until the balance is restored. As a result, if you need to drink more water, your salt/water ratio falls out of balance, increasing your water weight

Facts on Water Weight 

Almost 60 percent of an adult’s entire body weight can be made up of water.

A person’s weight can change by up to 4 pounds in a single day due to water weight.

Bloating and puffiness can result from water retention in the body, notably in the arms, legs, and fingers.
Most frequently, it is transient and disappears independently or after making a few easy lifestyle adjustments.

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Factors can make People Gain Water Weight Quickly

Certain Factors can make People Gain Water Weight Quickly. 

  • Inactivity 

Long periods of sitting or standing prevent fluids from moving efficiently through the body. As a result, water accumulates around the bodily tissues; as a result, resulting in edema in the extremities.

  • Certain Foods  

Diets heavy in salt and carbohydrates can cause water retention. Deficits in potassium and magnesium can also result in excess water weight.

  • Prescription Medication 

Certain prescription drugs can cause water weight gain, and Anti-inflammatories and a few oral contraceptives fall within this category. Patients should speak with their doctor whenever any drug has unsettling side effects.

  • Renal or Heart Problems

These issues may obstruct the body’s typical blood circulation. In addition, an accumulation of fluids may result in edema and additional water weight.

Depending on how much water your body retains, your weight might change by up to five or six pounds in just a day.

Also Read : Nutrient absorption, avoid bloating, and more.

How to Lose Water Weight Effectively

The Most Effective Ways to Lose Water Weight

The Most Effective Ways to Lose Water Weight

  • Lower Your Intake of Salty and Sugary Foods

Almost 70% of our salt comes from the preservatives added to packaged foods. Avoid these foods to lower your salt intake. A great strategy to increase hydration and reduce extra carbs that might lead to fluid retention is to swap sugary beverages for water.  

  • Drink water

You might assume that consuming more water will increase your body’s water weight. However, the reverse is the case. Your body will hang onto any available water if it feels dehydrated.

To avoid water retention, drink lots of water, especially if you also consume meals that are salty or heavy in sugar. Limiting your intake of alcohol and coffee, which can dehydrate you, may also be beneficial.  

  • Regular Exercise 

A very effective way to decrease water weight is to exercise regularly. Moreover, exercise can help reduce puffiness and increase thirst

  • Movement 

When you stay in one position for a long time, fluids start to build up in certain body areas. So if you’re traveling a long distance, stop the vehicle frequently so you may get out and stretch your legs. You should also get up and move about on trains and airplanes. 

  • Less Carbohydrate 

Carbs that are not immediately used as fuel by our body are converted to glycogen, which contains three grams of water. To reduce your intake of carbohydrates, consider consuming meat, fish, or poultry instead of bread and rice.

  • Eat Hydrating Foods

A safe and healthy alternative to drinking water is to choose hydrating food items. High water-content foods help a person become more hydrated overall. More fluid intake, especially from hydrating meals, will eventually aid your body in excreting extra water. 

For example, watermelon, spinach, strawberries, and cantaloupe all contain a lot of water. You may also get rid of extra salt by consuming foods high in potassium, such as sweet potatoes and tomatoes, as well as other vegetables.

  • Water Pills and Supplements 

Vitamin B6 and magnesium are some of the greatest supplements that might aid in losing water weight. Magnesium, in particular, is an electrolyte that aids in regulating the body’s water balance.

Vitamin B6 pills might lessen premenstrual symptoms as well as water retention. Moreover, water pills may help you lose water weight by instructing your kidneys to excrete extra salt. 

  • Electrolytes

Magnesium is an electrolyte that aids in controlling how much water your body stores. You can put on water weight if your electrolyte levels are out of balance. Hence, think about using supplements to assist your body in balancing its electrolyte levels if you are dramatically increasing or lowering your water consumption.

  • Reduce Stress

When you suffer from stress, your natural Cortisol levels increase. Cortisol can cause water weight gain when it is in your body at a high level. This is because cortisol levels are closely correlated with antidiuretic hormone (ADH) levels, which regulate your body’s water balance.

  • Get More Sleep

Getting good sleep is vital for maintaining your health, and sleep may also aid in reducing water retention. For instance, one study discovered that your kidneys might be impacted by how many hours you sleep.  

Also Read : A massive boost to endurance levels.

How to Lose Water Weight Effectively

Risk Factors And Preventive methods

Risk Factors

It is common to gain water weight, but some factors may increase your chance of water retention.  

Sedentary lifestyle
Unhealthy foods
Kidney or liver problems
Certain prescription drugs 

Causes Behind Water Weight Gain 

  • Certain Medications

You may retain fluid using certain high-blood pressure drugs, such as calcium channel blockers. Moreover, some anti-inflammatory drugs make your body retain sodium and lose potassium, which leads to fluid retention.

Your doctor can help you identify if your Medication is to blame if you’re worried about acquiring too much water weight. 

  • Long Distance Travel

Prolonged sitting can lead to water retention during long car journeys or flights. This is because your muscles physically constrict after too much time spent sitting. Hence, as the fluid collects, your feet and legs may become swollen. 

  • Poor Blood Circulation

Our blood circulatory systems deteriorate as we age. With aging, our veins that should keep blood moving upward to the heart get less effective, causing blood to settle in the lower parts of the body and causing fluid retention.

  • Unhealthy Foods

Processed food can be the most common cause behind water weight. This is because these foods contain high amounts of salt and lack nutritional value. 

Prevention Methods 

Finding out what’s producing the water weight is the greatest long-term solution. So take a look at your habits and nutrition to see what you can change.  

  • Exercise Regularly
  • Drink More Water
  • Decrease Stress
  • Avoid Salty and Sugary Foods
  • Improve Your Sleep

When Should You See a Doctor? 

Water weight is rarely a reason for concern, but it occasionally can be a sign of a more serious underlying illness. Your skin that looks tight and retains a dimple when squeezed are two signs of severe water retention, and it is known as edema.

Having trouble breathing, especially while lying down, may indicate lung fluid. If a person is concerned about their symptoms, it is recommended to see a doctor, even if the water retention is not severe.

How to Lose Water Weight Effectively

Frequently Asked Questions

How can I lose water weight fast?
Water weight rapidly disappears when people alter their diet and maintain a healthy activity level throughout the day. An average of one to three pounds of water weight can be lost in two days. For excessive water retention, salt and carbohydrates are major contributors.
Each gram of glycogen that is stored in your muscles and liver carries around 3 grams of water with it. The precise timing of water weight reduction depends on the person’s eating habits and amount of activity. 
Am I carrying fat or water weight?
You may do a quick test to determine whether you are carrying water or fat weight. Just push your index finger into your hand. If it makes an indent, it is the water weight you are carrying. 
However, If it is fat, the skin will return to its previous form without leaving a mark. While the body’s water weight varies daily, losing fat might take a long time. A person can lose or gain up to 5 pounds of water weight in just a day.
What causes water weight?
Many reasons can cause water retention in the body. Several negative actions that people perform every day without realizing it might cause them to develop water weight. 
For instance, your body may be forced to hold the water if you consume too much salt or carbohydrates or if you become dehydrated.
Is water weight easy to lose?
Your weight might change by up to five or six pounds every day, depending on how much water your body retains. However, you can lose as much as 2 kilograms of water weight in just two days with certain positive practices.  
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How to Lose Water Weight Effectively



Water weight is a common problem, and there is no cause for alarm. However, it can be bothersome; some underlying medical issues may be present in certain cases. Nevertheless, you can quickly lose a large amount of water weight by consuming less salt and carbohydrates, staying hydrated, and exercising often. 

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