How to Get Rid of Excess Water Weight From Too Much Salt

Too much salt in your diet causes bloating and water retention, which can cause weight gain and eventually strain your heart. Most Americans consume more than twice the daily recommended amount of salt, according to the Mississippi State Department of Health. Eating too much salt may cause bloating in your abdomen, legs or feet because your body retains water as it becomes dehydrated. Drinking more water and reducing your salt intake are the best solutions to water retention, also called edema.

Glass of water Credit: DAJ/amana images/Getty Images

Step 1

Drink lots of water to help your kidneys flush sodium from your system. Avoid drinks containing caffeine such as coffee and soda, because caffeine contributes to dehydration.

Step 2

Limit your salt intake. Eat fresh food, not processed. Also avoid processed meat and read the Nutrition Facts label before purchasing anything edible. In addition, season with spices instead of salt.

Step 3

Exercise. Moving swollen limbs reduces swelling and alleviates water retention, according to the Mayo Clinic.

Step 4

Contact your doctor if your bloating doesn't go away. Water retention sometimes indicates a more serious disease, such as congestive heart failure, kidney disease or lymphatic problems.


Don't take diuretics to treat bloating unless your doctor recommends them. Diuretics may help you feel better but do not relieve the dehydration that causes bloating.

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