Water weight can make you feel bulky and out of shape, but it can also exacerbate issues like PMS, high blood pressure, lymphatic swelling and kidney stones. While doctors prescribe a variety of diuretic medications---which aid in flushing water out of the body through urination---most of them are only given to people who have medical conditions that could be worsened without them. The good news is that you can lose water weight naturally by making some simple diet and lifestyle changes.
How to Lose Water Weight
Step 1
Reduce sodium intake. If you eat more sodium than your kidneys are able to handle, it eventually starts to accumulate in your blood, causing your body to retain water. Keep in mind that your body needs some sodium in order to maintain a proper balance of fluids, send nerve signals and contract and relax its muscles.
Most Americans, however, are inundated with sodium-rich foods, such as hot dogs, pickles, canned soups and TV dinners. Adopting the habit of eating these foods will cause you to consume too much sodium. Most adults should not consume more than 1,500 to 2,400 milligrams in one day, but a single can of soup can contain a good 60 percent of your daily allotment. Sticking to fresh foods will improve your health and help you lose water weight.
Step 2
Eat naturally diuretic foods. Eating fresh fruits and vegetables such as cucumbers, watermelons, bananas, apricots, avocados, raisins and asparagus can help you lose water weight because they contain nutrients that act as natural diuretics. When you eat these fresh foods in the place of packaged snacks, you will also gain the extra benefit of consuming less sodium.
Step 3
Cut back on sugar. Reduce your consumption of foods and drinks that high in sugar. That mealtime soda and dessert-time cookie are causing your body to raise its insulin levels, which gives it a hard time excreting sodium. For every gram of simple carbohydrates your body takes in through sugar, your body responds by storing a gram of water. If you want to lose water weight, replace daily sugary confections with healthy snacks and enjoy only the occasional treat.
Step 4
Exercise. When your breathing and sweat rate increases, your body gets rid of its extra water and salt. A great way to increase your breathing and sweat load is to exercise regularly. Especially if you have a sedentary job, make sure you get at least 30 minutes of exercise three times per week in order to regulate your system.
Step 5
Hydrate. It may seem counter-intuitive to drink water in order to lose water weight, but if your body is dehydrated it will try to retain as much water as possible in order to keep you safe. If your body stops producing urine every couple of hours, or if your urine is dark yellow, that means you are dehydrated. Drink at least eight to ten glasses of water per day (or about half of your body weight in ounces--if you are 120 pounds, drink 60 ounces) to flush out your system.
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