Water weight gain is a problem for many people, especially women, who tend to retain water in response to monthly hormonal cycles. Water weight can also result from consuming a diet that is high in salt. Fortunately, there are steps you can take to lose water weight, both quickly and safely. Losing this weight will help you feel much less discomfort from the effects of water weight such as tight-fitting clothing and shortness of breath with even minor exertion.
Step 1
Increase the amount of physical activity you perform every day. If you haven't been exercising, start with a brisk walk for 30 minutes a day. According to the Mayo Clinic, exercise can significantly improve the symptoms of premenstrual syndrome, which include water retention. In addition, sweating helps rid your body of excess sodium and excess water weight quickly. Be sure to drink water both before and after your exercise to keep your body hydrated and to replace the electrolytes lost in sweat.
Step 2
Cut out the amount of sodium you consume. This means no longer using the salt shaker and instead, using fresh or dried herbs and spices for flavor. Read package labels to check for hidden salt. High amounts of sodium can be found in foods like frozen and canned vegetables. Buy low- or no-sodium versions of your favorite foods, and avoid eating fast foods, which usually have extremely high amounts of sodium. Cutting out the salt in your diet can make a fast and significant difference in the amount of water you retain.
Step 3
Drink at least 64 oz. of water every day. While this may sound like an odd suggestion, water actually helps your body get rid of toxins and excess water. Also, a 2007 study published in the "Journal of the American College of Sports Medicine" found that the body will store excess water when you are approaching dehydration. This is the body's way of conserving resources, but if you're drinking enough water, your body won't need to retain it.
Step 4
Eat more fresh fruits, vegetables and whole grains and less processed foods. The additional fiber you eat will help draw excess water out of your body and will keep you feeling full. Avoiding heavily processed, high-sugar and high-fat foods also can help relieve some of the symptoms of premenstrual syndrome, including excess water weight.
Step 5
Talk to your doctor about taking natural diuretics. Several different herbal remedies are available at your local health food store. Herbs such as dandelion root and ginger naturally draw water out of your system. Drinking these herbal preparations as a tea rather than in pill form is a gentler way to benefit from the diuretic properties. Some of these natural remedies can interact with medications, so discuss your intention with your healthcare provider before taking them.
Tips and Warnings
- Water retention can be a sign of underlying illness such as circulatory problems. Get a medical checkup to determine the cause of your water retention.
- Check with your doctor before making significant changes to your diet or level of physical activity.
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