How to Lose Water Weight

How to Lose Water Weight

Water weight is weight due to bloating. It is due to water, reserved in tissues, pooling out to the extremities. It is a result of changes in lifestyle, diet, and other factors. It is different from edema, which is due to malfunction of the kidneys or circulatory system.

Water weight can make you seem heavier on the scale. Your ankles and hips may seem swollen, and your face puffy. Such increases in weight can cause anxiety and discourage weight loss. But, realize that it’s impossible to gain 3-5 pounds overnight, so any fluctuations normalize within the day. You must also find the root cause of the extra weight and regulate it.

Here are a few tips to get rid of water weight:

Mild physical activity

Strenuous exercise is not advisable for this situation. Water lost through sweat during heavy activity can cause rapid dehydration and undesirable symptoms like dizziness, headaches, and nausea. But, light activity helps restore water balance and drive fluids into the interstice.

Drink more water

Although it sounds counter-intuitive, water intake helps balance your body’s osmotic pressure. Water weight can be caused by extra sodium outside cells, causing water to leave them to even out your fluid pressure.

Drinking more water reduces fluid leaving your cells as more fluid adds to your extracellular environment. The added water doesn’t pool outside your tissues. This fluid balance also helps even out your mineral load. This means other ions that help your body’s osmotic pressure keep their fluid balance as well.

Less Salt

Salt is an important precursor to water retention in the tissues. It can cause your body fluids to be too concentrated. This causes water to leach out of your cells to balance the pressure of this mineral imbalance. High salt intake from junk and ultra-processed foods subtly increases salt levels.

Monitoring salt intake and what you eat is essential to managing your water weight.

It helps to prevent hypertonicity and is an important precursor to general well-being. Excess salt leads to many diseases, so early management of the factors surrounding its dietary content and metabolism is important.

Increase Your Potassium Intake

Potassium and sodium are chemically similar. Their fluid dynamics in the body are also linked. Potassium is an intra-cellular element, while sodium influences fluid balance outside the cell. Foods rich in potassium, like bananas and nuts, increase its intra-cellular level and improve fluid balance.

Magnesium Supplements

Magnesium is an underappreciated body mineral. It regulates the function of many enzymes, hormones, and body processes.

In fluid balance, magnesium is important in regulating sodium and potassium metabolism. Less magnesium in the body causes a loss of potassium, leading to life-threatening symptoms. But, a person may not show symptoms of reduced magnesium. Thus, it is important to know your blood magnesium levels. This can be done through a blood-magnesium test.


Water weight is a condition that centers around a diet and lifestyle. These two factors determine how you may show symptoms of fluid accumulation in your body. Knowing what causes fluid retention and the measures needed to lower its occurrence help to reduce your potential for having it.

It is also worth noting that hormonal imbalance is a cause of water weight. Women with fluctuations in hormone levels during menstruation and pregnancy may have water weight on those occasions. Symptoms resolve when hormone levels normalize. For more weight loss tips, visit

Clare Louise