This article was co-authored by Michele Dolan. Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
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Water weight refers to the extra water that's stored all over your body — in your fingers, face, legs and even your toes; however, water weight is temporary and should not be confused with chronic, long-term water retention (which may be due to disease or medications and should be addressed by a doctor). You may notice the difference on the scale after a salty meal, a few days after overindulgence, if you're dehydrated or right before a menstrual cycle. [1] Hanging on to these few extra pounds can make you feel bloated, sluggish and a little uncomfortable — especially if your pants feel a bit snug. Whether you have a big event coming up, feel unusually bloated or just want to shift the scale down a few pounds, losing water weight is a temporary solution to looking and feeling better in a short amount of time. If you make a few simple changes to your diet and lifestyle you may be able to see your weight drop back down in addition to decreased bloating.
Steps
Modifying Your Diet
Limit your sodium intake. This is one of the most important steps in reducing bloat because it has an immediate effect on the way that your kidneys control the water balance in your body.[2] Too much salt may cause the body to retain water leading to bloating and swelling.Avoid processed foods. Most processed meats, prepackaged snacks, frozen meals, and canned foods are high in sodium.
Stop salting your meals. The American Heart Association recommends consuming less than 1500 mg of sodium each day, or about 1½ tsp (7 mL).[3] Salting your food makes it easy to go over this limit.
Avoid no-sodium diets. Your body requires small amounts of sodium to function.[4]
Eat more potassium-rich foods. Potassium is an essential mineral in the diet that's responsible for fluid balance in the body. Low amounts of potassium (although rare) may cause unnecessary fluid retention.[5] Focusing on potassium rich foods may help your body release excess water.Fruits: apricots, banana, cantaloupe, dates, kiwi, mango, oranges, papaya, avocado
Vegetables: acorn squash, carrots, artichokes
Legumes: dried beans, peas, lentils
Eat adequate fiber daily. A low-fiber diet may cause constipation which can lead to bloating, abdominal distention and weight retention.[6] Women should consume 25 g fiber daily and men should consume 38 g of fiber daily.[7]- Eating a variety of fruits and vegetables can help increase your fiber intake and reduce excess water weight by relieving bloating from constipation.[8]
Eat foods that contain probiotics. Some foods contain probiotics naturally and may help reduce gas, bloating or abdominal distention. These good bacteria help regulate your GI system and may prevent or decrease side effects common with constipation.[9]- Keeping your GI system healthy and managing any constipation can help alleviate bloating, stomach cramps and abdominal distention.
- Foods that contain probiotics include: yogurt, kefir, miso, tempeh, kimchi, sauerkraut and pickles.
- If you dislike these foods you can also try taking a probiotic supplement daily.
Limit the amount carbs in your diet. A low-carbohydrate diet may help you lose excess water weight quicker than a low calorie diet alone. Limiting the amount of carbohydrate rich foods (both refined and 100% whole grains) you eat can help you drop a few extra pounds of water weight fairly fast.- Limit these high-carb foods: bread, rice, pasta, crackers, tortillas, bagels, muffins, pastries, English muffins, quinoa, sweetened beverages and desserts.Both refined and complex carbs affect your body the same way.
- When you eat carbohydrates, your body uses some as immediate energy and transforms the rest into glycogen — the body's storage form of carbohydrate. As your body stores glycogen, it also brings water with it.[10] This can cause weight gain and fluid retention.
- When you limit the amount of carbohydrates you consume, your body relies more heavily upon the glycogen stores in the body. When the glycogen is used for energy, water is also released, causing a small decrease in your weight.[11]
Drink more water. You may be retaining water because you haven't been drinking enough of it in the first place. Mild dehydration causes your body to hold onto water since there isn't adequate amounts being consumed.[12]- Drink at least 64 oz or about 8 glasses of water daily.[13] This is just a general rule of thumb, but a good baseline to aim for. On days you're feeling more bloated or feel that you're retaining fluid, you may want to increase this amount.
- Other beverages that may help reduce water retention include dandelion tea, green tea, and water with a squeeze of lemon.
- Adequate hydration may also relieve any constipation you may be experiencing, as infrequent bowel movements are a common culprit of that bloated or puffy feeling.
Limit alcohol and caffeine. Although both alcohol and caffeine are natural diuretics, they may easily lead to low-grade dehydration. When the body is dehydrated it has the tendency to retain fluid until adequate hydration status is reached.[14]- Limit all caffeinated beverages including: coffee, black tea, and energy drinks.
- Alcohol can worsen dehydration quickly. Even though it's safe for women to have one glass daily and men to have two glasses daily, it's wise to discontinue all alcohol while monitoring excess water weight.[15]
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Taking Supplements or Medications
Take vitamin and mineral supplements. Some vitamin and minerals have shown to be effective at managing fluid retention and may help you lose excess water weight. Consider supplementing with the following:Alternate Sources of Common Supplements
Vitamins B5 and B6: red meat, brown rice, low-fat dairy.[16]
Magnesium: Nuts, legumes, whole grains, green vegetables, bananas
Calcium: Low-fat dairy, leafy greens, almonds
Drink a glass of cranberry juice daily. Studies have shown this is a natural, very mild diuretic.[17] Be careful, drinking too much fruit juice can mean a lot of extra sugar calories in your diet. Stick to no sugar added juice or 100% juice.- Consuming about 1 cup of 100% juice is acceptable. In general, this is 6–8 oz of juice.
- You can also consider taking cranberry supplements.
Add in natural diuretics. There are many naturally occurring herbs that may help you lose excess water; however,supplements are not regulated by the FDA and should be used with caution.- Try green tea, stinging nettle, dandelion, or corn silk supplements.
Take water pills. Most pharmacies carry low-dose, over-the-counter water pills. These medications are designed to help decrease minor fluid retention and the symptoms that accompany it (bloating, puffiness or abdominal distention).- Read all package directions, warnings and suggested uses. Use only as directed.
- Note that water pills are designed to alleviate minor fluid retention. Water pills are not designed for long-term use.
Talk to your doctor. Prior to taking any over-the-counter medications, supplements or herbs, talk to your doctor about their safety. Your doctor will be able to evaluate your health history to see if these items are safe and appropriate for you.- Some over-the-counter medications and supplements are known to interact with prescription medications or cause changes in certain diseases.
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Including Other Lifestyle Changes
Exercise. Even though the last thing you may feel like doing is working out, even a short sweat session can help decrease bloating and rid your body of excess fluid.- Choose cardio or aerobic exercisesto increase your heart rate and breathing pace, and cause yourself to sweat. Perspiration can help reduce fluid retention.[18]
- Also, as you perform cardio and your muscles are contracting, fluid gets circulated more quickly throughout your body. This may help your body process excess fluid more quickly.[19]
- Even if you don't feel like spending a lot of time working out or don't have enough time, try to fit in a shorter, more intense cardio session. Try to get the heart rate up to 70 – 80% of your maximum heart rate, even if only for a minute or two. This will help get everything circulating.
EXPERT TIPMichele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.Certified Fitness Trainer
Michele Dolan
Certified Fitness TrainerMichele Dolan, a certified personal trainer, advises: "Perspiration is probably the most effective way to lose water weight, and exercising causes perspiration. Try a hot yoga class to sweat out excess water."
Get adequate sleep. Inadequate sleep or lack of sleep can cause your kidneys to retain more fluid.[20] Making sure you hit the sack and sleep soundly will help minimize any fluid retention.
Track your cycle. In women,hormonal changes often cause bloating beginning seven to ten days prior to menstruation.Higher levels of estrogen and progesterone during that part of the cycle cause the body to retain fluid.[23] Keeping track of your menstrual cycle will allow you to plan ahead to make adjustments in your diet to minimize water weight gain.- Nearly 90% of menopausal women will gain weight from a shift in hormones; however, some of this weight is just due to water retention and bloating from decreased progesterone levels. [24]
- If you know you typically experience some mild water retention and bloating around the time of your cycle, you can start modifying your diet and lifestyle to help minimize those side effects.
- You may want to consider taking medications to help decrease these symptoms. Many PMS medications have a mild diuretic to help minimize bloating and fluid retention.[25]
Schedule a visit with your doctor. Very often water retention is harmless and caused by dietary changes or lack of exercise; however,some forms of water retention are signs of serious health problems and should be addressed with your physician.- If you feel like your body is retaining large quantities of fluid or you're having other side effects, it may be a good idea to visit with your doctor.
- Side effects of edema or more serious fluid retention include: shiny, tight skin, skin that retains a dimple after pressing on it, shortness of breath, difficulty breathing or chest pain.
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Expert Q&A
- QuestionHow do I lose water weight quickly?
Michele DolanMichele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
Certified Fitness TrainerPerspiration is probably the most effective way to lose water weight. Exercising causes perspiration. Consider combining them in a hot yoga class. - QuestionHow do you get rid of water weight?Michele DolanMichele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
Certified Fitness TrainerSweating through exercise and drinking water are the healthiest ways to lose water weight. - QuestionHow do you get rid of water retention?Michele DolanMichele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
Certified Fitness TrainerDrink water, green tea or flavored water and exercise to sweat it out. Avoid sugars and processed foods, which cause water retention.
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Warnings
- Always consult a doctor before undertaking any type of alteration to your diet or exercise plan. The steps mentioned above are for temporary water weight loss only. They are not intended to replace a healthy, calorie reduced diet and adequate physical activity for long-term weight loss.Thanks
References
- ↑ http://www.cnn.com/2014/01/30/health/upwave-water-weight/
- ↑ http://www.davita.com/kidney-disease/diet-and-nutrition/diet-basics/sodium-and-chronic-kidney-disease/e/5310
- ↑ http://www.davita.com/kidney-disease/diet-and-nutrition/diet-basics/sodium-and-chronic-kidney-disease/e/5310
- ↑ http://www.davita.com/kidney-disease/diet-and-nutrition/diet-basics/sodium-and-chronic-kidney-disease/e/5310
- ↑ http://www.davita.com/kidney-disease/diet-and-nutrition/diet%20basics/potassium-and-chronic-kidney-disease/e/5308
- ↑ http://www.nhs.uk/Conditions/Constipation/Pages/Symptoms.aspx
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
- ↑ http://www.nhs.uk/Conditions/Constipation/Pages/Prevention.aspx
- ↑ https://my.clevelandclinic.org/health/healthy_living/hic_What_We_Eat_Affects_How_We_Feel/hic_Keeping_Your_Digestive_Tract_Healthy/hic-Probiotics
- ↑ http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-plateau/art-20044615
- ↑ http://jap.physiology.org/content/108/2/245
- ↑ http://www.cnn.com/2014/01/30/health/upwave-water-weight/
- ↑ http://www.cnn.com/2014/01/30/health/upwave-water-weight/
- ↑ http://www.cnn.com/2014/01/30/health/upwave-water-weight/
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/alcohol/art-20044551
- ↑ http://ods.od.nih.gov/factsheets/VitaminB6-QuickFacts/
- ↑ http://www.medscape.com/viewarticle/559762_2
- ↑ http://circ.ahajournals.org/content/107/1/e2.full
- ↑ http://circ.ahajournals.org/content/107/1/e2.full
- ↑ http://oregon.providence.org/our-services/p/providence-heart-and-vascular-institute/forms-and-information/apnea-can-cause-patients-to-lose-more-than-sleep/
- ↑ http://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
- ↑ http://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
- ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/water-retention/art-20044983?pg=1
- ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/water-retention/art-20044983?pg=1
- ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/water-retention/art-20044983?pg=1
About this article
To lose water weight, it might seem counterintuitive, but you should actually drink more water! If you aren’t drinking enough water, your body becomes dehydrated and starts to retain water. Drinking water will rehydrate your system and stop your body from storing extra water reserves. In addition, avoid eating foods that have lots of sodium, like packaged snacks and frozen meals, since excess sodium can also make your body hold on to water. For a longer-term but effective strategy, eat foods rich in potassium, like bananas, avocados, and carrots, which may help your body lose extra water weight. Try incorporating regular exercise into your routine to increase your heart rate and breathing pace and cause yourself to sweat. Perspiration can help reduce fluid retention. Finally, to lose weight in the long-run, adjust your portion sizes and exercise regularly to burn calories! To learn more from our Personal Trainer co-author, like how to include exercise into your daily routine, keep reading the article!
Reader Success Stories
"Less than 7 - 9 hours sleep also causes water retention. Did not know of water pills before, for use temporarily. Banana balances water retention. Many other small tips. I consider this article very informative and helpful for diabetics."..." more
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