Water weight hangs out on your body in many forms. It can be the bloat you feel around your menstrual cycle. It can be the swelling in your legs and feet after a long day at work. It also accounts for those first few pounds you lose when you start a new diet. Diuretics and fad diets only shed water weight for the short term. If you're prone to this condition, you'll need to make a few lifestyle changes and stick to them for the long term to keep water weight at bay.
Step 1
Increase your fluid intake. It may seem like drinking more water to reduce water weight is counterproductive, but a well-hydrated body regulates its fluid balance more effectively. Drink a minimum of eight 8-oz. glasses each day, recommends MayoClinic.com.
Step 2
Decrease your salt intake. Excess salt increases water retention and bloating. Eat more fresh and fewer processed foods. Replace your salt shaker with flavorful herbs and spices. Make more foods at home, where you can control the sodium content.
Step 3
Exercise more. When you vigorously pump your muscles, they help force excess fluid out of your body, according to MayoClinic.com. Try swimming, as the water pressure helps expel fluids. Walk, run, jog or perform the physical activity of your choice for 30 minutes a day, five days a week.
Step 4
Wear compression socks or elevate your feet and legs if you experience edema, or water retention and swelling in your legs and feet. Avoid spending too much time on your feet without resting, and avoid sitting too long without getting up and walking around. Wear comfortable, supportive shoes when you'll be on your feet for long periods of time.
Step 5
Eat more fresh fruits and vegetables, recommends MayoClinic.com, as they contain water, which helps you flush excess fluid through your urine. They also contain minerals like potassium, which helps your body regulate fluid balance.
Tips and Warnings
- Fad diets often work by making you shed some water weight quickly. Don't be tempted to try this method, because as soon as you revert to your old ways, the weight will come back and even bring extra pounds with it. Make healthy, permanent lifestyle changes instead of trying fad diets.
- Talk to your doctor before making drastic changes to your sodium intake, or if you have persistent swelling in your legs and feet.
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