Both men and women often experience the countless pounds of water weight during the first few weeks of their diet. Water weight means the extra water that is stored in the body like in your face, fingers, toes, and legs. Water weight is temporary and is not a chronic problem. You will notice the difference on the scale after a salty meal and a few days after overindulgence or if you are dehydrated and before a menstrual cycle. Hanging on these extra pounds will make you feel sluggish, bloated and a little uncomfortable especially when your pants feel a bit snug. Losing water weight is important for you. So, read this article and get some tips to lose water weight.
The human body contains around 60 percent of water which plays a vital role in all aspects of life. Excess water retention is the common side effect of chronic inflammation. It is also known as fluid retention. It can be caused by poor diet, food intolerances, and kidney failure and toxic exposure. Excess water weight is not such a serious health issue. It will give negative impact on your appearance and quality of life. Losing water weight from the body is the fastest way to look slimmer and trim down weight within a shorter period of time. The most important thing to know is almost 60 percent of your weight is just because of water and it will make a few people look puffy. You can lose up to 3 pounds overnight by following a strict diet on a specific day.
Best Ways to Lose Water Weight:
1. Exercise to Reduce Water Weight
Exercise is one of the best ways to lose water weight in the short-term. Because exercise will help to increase sweat which means you will lose more water. Regular exercise will help you to maintain a natural balance of body fluids and sweat out stored water.
- You will lose average fluid during 1-hour exercise which is between 0.5 to 2 liters per hour depending on the factor such as clothing and heat.
- During exercise, your body will also shift a lot of water into your muscles.
- This will help to reduce water outside of the cell and will decrease the soft look people from excessive water retention.
- However, you need to drink lots of water during your training session.
- Sauna is another way to increase sweat and water loss which you can do in your gym session.
2. Get More Sleep to Lose Water Weight Fast
Sleep is just important as diet and exercise. Sleep can affect the sympathetic renal nerves in your kidneys which will regulate sodium and water balance.
- If you sleep then your body will act like a plumbing system and flush out toxins out of the brain.
- Adequate sleep will help your body to control hydration levels and minimize water retention.
- Target to get a healthy amount of sleep each night which should be 7 to 9 hours.
- A good night sleep will help your body to manage its sodium balance and fluid and may lead to reducing water weight in the long-term.
3. Reduce Your Stress Levels to Get Rid of Water Weight
Long term stress may increase the hormone cortisol which will directly influence water weight and fluid retention. It occurs because cortisol and stress increase a hormone that will control water balance in the body which is known as the antidiuretic hormone or ADH.
- ADH will send signals to the kidneys and tell them how much water needs to pump back into the body.
- If you will control your stress levels then you will maintain a normal level of cortisol and ADH which is important for balancing fluid and long-term health and disease risk.
- Stress helps to increase cortisol and antidiuretic hormone which will directly affect your body’s water balance.
4. Salt Intake to Reduce Water Weight Fast
You can obtain sodium daily from salt which is the most common electrolyte in the human body. It plays a vital role in hydration levels. If the levels are too high or too low, it may lead to imbalances within your body and therefore fluid retention.
- A high salt intake is due to a diet with lots of processed foods that may increase water retention.
- It is true if it is coupled with no of exercise and low water intake.
- It depends on the sodium intake and blood levels.
- You may store excess water if you increase or change your habitual daily intake.
- Sodium or salt plays a vital role in fluid balance. So avoid using excessive salt.
5. Drink More Water to Lose Water Weight
Being, well-hydrated will reduce water retention. The human body is always trying to get a healthy balance so if you constantly dehydrate your body tends to retain more water to prevent water levels from becoming too slow.
- To achieve an optimal daily water intake can be important for kidney health and liver which may reduce water retention in the long-term.
- Drinking more water will help you a lot in several- health related problems. It is also important for fat loss, health, brain function and more.
- If you drink lots of fluids then you may increase your water weight.
- Only drink when you are thirsty and stop it when you feel well-hydrated. You should drink it slightly more in hot environments or while exercising.
- You should also monitor urine color to assess hydration. It should be fairly clear or light yellow which shows that you are well hydrated.
6. Consume “Good Food” to Lose Water Weight
There are many foods that you may include in your diet to control water retention. Potassium rich foods are recommended as potassium that may help to balance sodium levels and increase urine production which helps you to drop excess water.
- Beans, avocados, yogurt, green leafy vegetables and yogurt or other dairy products are all potassium rich foods and healthy.
- Magnesium rich foods or magnesium supplements are also good for your health. These include whole grains, dark chocolate, nuts and dark green leafy vegetables.
- The following herbs and foods are recommended to cut water weight in alternative medicine such as horsetail, fennel, nettle, corn silk, parsley, and garlic.
- Certain herbs and foods act as diuretics and will help to reduce water retention.
7. Cut Carbs to Reduce Water Fast
Cutting carbs are very important to quickly cut excess water. Carbs are stored in the liver as glycogen and the muscles.
- For every gram of glycogen, you store 3 to 4 grams of water. This shows why people experience immediate weight loss when you switch to a low- carb diet, which will reduce glycogen stores.
- Carbs may also lead to a rise in the hormone insulin, that may cause re-absorption of water in the kidneys and an increase in sodium retention.
- Low carb diets will help to drop in insulin levels which then lead to a loss of water from the kidneys and loss of sodium.
8. Caffeine Supplements or Drink Tea
Coffee and tea are known as diuretics that are effective due to their high caffeine content. Caffeine will increase short-term urine output and reduce water weight slightly.
- A glass of water with caffeine or without caffeine provides 2 mg/lb of body weight.
- When you combine caffeine with water will increase urine volume.
- The mild diuretic effect of caffeine doesn’t lead to dehydration.
- Moderate amounts of caffeine from tea, coffee or caffeine supplements will help you to drop excess water.
9. Change Your Habits to Cut Water Weight
Reducing your intake of excessive salt consumption and processed foods are one of the best changes that will help you to reduce water weight.
- Don’t sit all day or for long periods that can reduce your blood circulation.
- Physical activity will improve circulation and help you to remove out excess water through sweating.
- Pay attention to the foods that you eat and make sure they don’t cause you digestive issues or inflammation.
- Check your diet for excessive salt, processed foods, alcohol consumption, and caffeine.
10. Water pills to Lose Water Weight
Water pills and prescription diuretics are prescribed to treat excess water retention. These pills work by activating your kidneys to remove out excess water and salt through urine.
- The diuretic pills are prescribed to those with lung or heart issues and to help with blood pressure, reduce swelling and prevent fluid buildup.
- Prescription pills are clinically tested for long-term safety and online water pills or over the counter pills may not always be tested for safety.
- You can also take home massage to reduce water weight. If the problem seems severe then it is best to seek medical attention. The best way to control excess water weight is to identify and treat the cause. It may be due to lack of electrolytes, inactivity, excess salt, excess stress or the regular consumption of inflammatory and processed foods.
