Water weight is extra weight caused by fluid retention. Mild-to-moderate fluid retention causes symptoms such as bloating; slight swelling of your ankles, feet, wrists and hands; and heaviness in your extremities. It may occur for dietary or hormonal reasons, or it may be a sign of a serious underlying medical disorder, according to MayoClinic.com. Lifestyle and dietary changes are generally sufficient for cutting and controlling water weight. Consult your doctor if you experience widespread, severe or long-term swelling or other unexplained symptoms.
Step 1
Reduce the amount of sodium in your diet, as a high-sodium diet causes your body to store excess water. MayoClinic.com recommends avoiding processed foods and choosing sodium-free or low-sodium. You may need to limit your daily sodium intake to 1,500 mg or less to cut water weight.
Step 2
Eat more fiber and potassium-rich foods, and include a variety of natural diuretics in your diet. The University of Maryland Medical Center recommends beets, grapes, leafy green vegetables, onion, pumpkin and garlic. Limiting your intake of red meat and refined foods may also be beneficial. MayoClinic.com also suggests avoiding caffeine and alcohol, both of which can make your body more likely to retain water.
Step 3
Drink plenty of water to treat dehydration, one possible cause of fluid retention. While it may seem counterproductive to drink more water when your goal is to cut water weight, your body retains water to prevent and counteract dehydration. This means that the less you drink, the longer and harder your body holds on to the water that enters your body.
Step 4
Exercise for at least 30 minutes each day on most days of the week. In addition to improving your overall health, regular exercise will help you safely and quickly cut water weight.
Step 5
Take diuretics, or water pills, to increase the rate at which your body excretes water. While these pills are available over the counter, they can cause serious side effects and should therefore only be used under the supervision of a medical professional.
Step 6
Treat any underlying medical conditions that may be causing you to retain fluid, such as heart disease and kidney failure. Certain medications, including calcium channel blockers, can also cause water weight gain, according to Dr. Lawrence Cheskin, director of the Johns Hopkins Weight Management Center. Your doctor can develop a plan to treat your health conditions and can change any offending medications to help you cut water weight.
Things You'll Need
- Over-the-counter diuretics
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