Additionally, your liver and muscles store carbs as glycogen , a form of sugar that is bound to water. Each gram of glycogen is stored with at least 3 grams of water, so following a high carb diet could increase water retention.

Fiber-rich whole grains , such as oats, brown rice, and whole wheat bread, are better food sources than refined carbohydrates.

Certain natural remedies may also help reduce water retention by increasing urine production and decreasing inflammation. These might include drinking more water , increasing your physical activity, or consuming foods or supplements such as:.

Speak with a healthcare professional before adding supplements to your diet, especially if you have underlying health conditions or are taking medications.

Water retention, also known as edema or fluid retention, occurs when excess fluid builds up in your body. Water retention may be a symptom of a serious condition.

Several conditions, diseases, and dietary or lifestyle habits may cause water retention. Examples include:. You may be able to help reduce water retention and promote fluid balance by making certain dietary and lifestyle changes, such as:. Many factors could contribute to water retention.

Though medical treatments may be necessary depending on the cause, several simple dietary and lifestyle changes may help reduce water retention and promote fluid balance. Following a balanced diet and limiting processed foods and refined carbs may be especially beneficial.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Water retention, known as edema, is swelling in parts of the body.

Learn the symptoms, causes, and remedies to try. Swollen feet can happen for a variety of reasons. Some home remedies may help ease the…. Diuretics are substances that increase the amount of urine you produce and help get rid of excess water. Here's a list of the 8 best natural diuretics.

Drinking water can help reduce appetite and make you burn more calories. Several studies show that water can help you lose weight. While they're not typically able to prescribe, nutritionists can still benefits your overall health.

Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —…. Carb counting is complicated. Take the quiz and test your knowledge! Together with her husband, Kansas City Chiefs MVP quarterback Patrick Mahomes, Brittany Mohomes shares how she parents two children with severe food….

While there are many FDA-approved emulsifiers, European associations have marked them as being of possible concern. Let's look deeper:. Researchers have found that a daily multivitamin supplement was linked with slowed cognitive aging and improved memory.

A Quiz for Teens Are You a Workaholic? Make long-term dietary changes, exercise regularly, manage stress, and get enough sleep. Avoid crash diets and prioritize sustainable lifestyle adjustments.

To lose water weight within 2 days, increase water intake, consume diuretic foods, engage in light exercise, limit sodium intake, and avoid processed foods. However, this is a temporary solution, and long-term weight loss requires sustainable practices. To lose water weight naturally in a week, focus on healthy habits.

Include diuretic foods such as asparagus and celery. Exercise regularly to promote sweating and support fluid balance. Remember, sustainable weight loss is gradual, and these strategies are primarily for reducing temporary water retention. Skip to main content Buoy Logo. Nav Open Icon.

AI symptom checker Symptoms Chevron Icon. Chevron Icon. Symptoms Conditions Chevron Icon. Find care. Weight Management. How to Lose Water Weight Naturally? Updated January 25, Facebook Icon. LinkedIn Icon. Pinterest Icon. Pocket Icon. Water weight causes temporary gain and swelling ; choosing low-sodium options and diuretic foods can aid in reduction.

A balanced electrolyte intake, staying hydrated, and incorporating regular exercise support natural water weight loss. Managing sodium intake by choosing whole foods and reducing processed snacks helps combat water retention.

Quality sleep, stress management, and mindful eating contribute to overall well-being and aid in weight loss efforts.

Illustration of a healthcare provider asking questions on a smart phone. Virtual weight loss solution. A personalized GLP-1 medication program eg. Wegovy, Ozempic , delivered to you via our partner Korb Health.

Customized online program and wellness coaching Prescription medications and supplies shipped to your door Learn more. What is Water Weight? Source: Health Shots Water weight, medically known as edema, is characterized by the abnormal accumulation of excess fluid within the body's tissues.

Some medical conditions associated with water weight include: Heart Conditions: Heart failure can lead to fluid retention, particularly in the legs, ankles, and abdomen. Kidney Disease: Impaired kidney function can affect fluid regulation, leading to edema in the legs, feet, or around the eyes.

Liver Disease: Liver cirrhosis can accumulate fluid in the abdomen ascites and other body parts. Venous Insufficiency: Vein issues can hinder blood return to the heart, causing edema, usually in the lower legs. Lymphatic Disorders: Lymphedema can cause localized fluid buildup, often in the arms or legs.

Medication Side Effects: Some medications, like those for blood pressure or specific medical conditions, can have edema as a side effect. Infections and Inflammation: Infections or inflammatory conditions can lead to localized or systemic edema in response to injury or illness.

Hormonal Changes: Hormonal fluctuations can contribute to edema, especially during pregnancy or with conditions like thyroid disorders. Deep Vein Thrombosis DVT : Blood clots in deep leg veins can obstruct blood flow, causing swelling and pain.

Allergic Reactions: Severe allergic reactions anaphylaxis can lead to widespread edema as part of the body's inflammatory response. What Are The Causes Of Water Weight? Here are some common causes of water weight: Excessive Sodium Intake: Consuming excess salt increases sodium retention, producing more fluid outside the cells.

Reducing sodium intake is crucial for reducing water weight. Hormonal Changes: Hormonal fluctuations, especially during the menstrual cycle in women, can contribute to water weight gain. Certain Medications: Some medications, including those used to manage blood pressure or treat inflammation, can have fluid retention as a side effect.

Underlying Health Conditions: Medical conditions such as kidney disease, heart conditions, and thyroid disorders can affect fluid regulation, leading to water retention.

How To Naturally Lose Water Weight? Below are the ways to naturally detoxify your body at home and achieve weight loss: 1. Stay Hydrated Contrary to common belief, staying adequately hydrated can help reduce water retention.

Meet the experts: Ana Maria Kausel is an endocrinologist and co-founder of Anzara Health. Frances Largeman-Roth , RDN, is a Brooklyn-based nutritionist and co-author of The CarbLovers Diet Cookbook. The time it takes to lose water weight will mostly depend on the reason why you're retaining water to begin with.

If you had a long night out and drank a lot, it should take roughly a day for the puffiness to go away, says Frances Largeman-Roth , RDN, a Brooklyn-based nutritionist. But if your water weight is due to other reasons, it may take longer as you begin to implement changes to your lifestyle and daily habits.

The heart, vessels, hormones, and kidneys are also working nonstop to help balance your water and salt levels, Dr. Kausel adds. That said, trying to lose water weight rapidly can be dangerous and even life-threatening. Water retention is usually caused by too much sodium in the body. Your body is always trying to maintain a certain balance.

Consuming too much sodium a. salt will result in the body holding onto water to keep your hydration levels stable. Pretty fascinating, right?

There are also a few specific reason why you may be experiencing water weight, including:. If you're set on losing water weight, doing it safely should be your number one priority. Here are 10 tricks from Largeman-Roth for shedding excess fluids. Even a short cardio session will help you sweat out some of the excess sodium in your body and will improve your mood, helping you feel better.

Drink water. It may seem counterintuitive to drink water, but taking in more water will help transport extra sodium out of your body. Use natural forms of diuretics. Cucumber is a natural diuretic. It contains caffeic acid, which helps fight swelling.

Other natural diuretics include watercress, artichoke, and asparagus. Get more potassium. This electrolyte helps rebalance sodium levels.

Potassium stars include bananas, oranges, celery, spinach, potatoes, peaches, and winter squash. Go low sodium. Avoid high-sodium foods, like frozen meals and fast food.

Regular exercise is important if you are pregnant, which increases swelling in the legs and ankles. Resting with your feet up also helps reduce that swelling.

Quality sleep is generally essential for your overall health. Experts advise that adults get about seven to nine hours of sleep per night. It turns out that sleep may help decrease water weight. Research has found that your kidneys can effectively manage the amount of water and sodium they store when you get adequate rest.

Salty and sugar foods make your body hold onto more water than usual. Try cutting down on high-sodium foods, such as bacon, cookies, donuts, and ham. Replace sugary drinks with water flavored with pieces of fruit or cucumber slices. Cook from scratch when you can, using fruits, vegetables, and whole grains.

Read the label if you need to use a packaged item. Compare the sodium and added sugar contents across similar products. Your body stores excess carbs that it does not use right away in your cells as glycogen, which has three grams of water.

Most people on a 2,calorie diet need grams of carbs per day. Try swapping bread and pasta for meat, fish, or poultry to cut down on your carb intake. Excess cortisol, the stress hormone, may increase water weight. Cortisol levels directly correlate to antidiuretic hormone ADH levels. ADH communicates with your kidneys to control the amount of water in your body.

Electrolytes , like magnesium and potassium, help manage the amount of water that your body stores. As a result, you might gain water weight if your electrolyte levels are out of balance.

Water does not have electrolytes, so reach for a sports drink to replenish them. You might also consider electrolyte supplements if you are significantly increasing or decreasing your water intake. Dandelion and magnesium supplements might help manage water weight. Research has found that dandelion has a diuretic effect.

Magnesium is an electrolyte that helps control the amount of water inside your body. Some evidence suggests that vitamin B6 supplements reduce bloating and decrease premenstrual syndrome PMS symptoms. More research is needed to know exactly how vitamin B6 affects PMS symptoms.

There are several factors that result in excess fluid in your body. Some of the most common causes include eating too much salt, sitting for long periods, and taking certain medications.

Some blood pressure drugs, like calcium channel blockers, increase fluid retention. Certain anti-inflammatory medications like corticosteroids also cause your body to hold onto sodium and lose potassium, resulting in added water weight.

Talk to a healthcare provider to determine if your medication is the cause of water weight. They might be able to provide an alternative medication.

Cortisol is best known as a stress hormone, although it's much more than that. The hormone helps keep your blood sugar and blood pressure levels stable, supports metabolism, reduces inflammation, and helps form memories.

Although rare, fluid retention might be the result of elevated cortisol levels. Cushing syndrome, for instance, might cause your body to hold on to sodium. This disorder occurs when tumors on the adrenal and pituitary glands release too much cortisol into your blood.

Some people with an underactive thyroid hypothyroidism may have swelling around their eyes. Estrogen and progestin, hormones in birth control pills , might increase fluid retention. This water weight is usually temporary and not significant.

Still, you may want to talk to a healthcare provider about other birth control options if you are uncomfortable. Fluctuating hormones cause many people to retain water the week before their period. You might also notice swelling in your breasts, causing tenderness, during that time.

Swelling in the legs is also common. Your circulatory system naturally becomes weaker as you age. The valves in the veins of your legs, which keep blood flowing upward to your heart, collapse a little.

As a result, blood pools in your legs and causes fluid retention. Severe health conditions, like congestive heart failure, also cause poor circulation.

Pregnancy may cause you to gain water weight, especially as you get closer to your due date. You may see swelling in your hands, feet, or ankles.

Hormones are partly to blame, but the growing fetus also places strain on your blood vessels. Keep in mind that water weight may not all come off the minute after delivery.

You might have developed a blood clot if you suddenly have swelling that hurts, especially in one leg. Get immediate medical attention if that's the case. One of the most common causes of water weight is excess salt in your diet. Sodium binds with water and traps it in your body.

Carbs can also impact fluid retention, especially if you start adding them back after a period of restricting them. Glycogen pulls in water.

As a result, the more glycogen your body stores, the more water you take in. Sitting for long periods on cross-country flights or long road trips can cause water retention. Your muscles contract from sitting too long. Pulwama attack: Why India observes 14th February as Black Day.

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Fat gain occurs from consuming an excess of calories. To gain a pound of fat, you must consume an additional 3, calories above your normal daily intake. See How Much Fat Per Day to Lose Weight to learn more.

Yes, and no. These needs should be addressed for improved health. Making small, consistent changes can lead to big, long-term results. Start drinking more water by adding one glass per day. Start moving more regularly by adding 5 minutes to your walking time each day.

Increase the number of fruits and vegetables in your diet by making one food swap at a time. Govender, S. The nutrition source: Potassium Why am I retaining water? Kinsey Mahaffey, MPH, is a Houston-based fitness educator, personal trainer and health coach who developed her commitment to lifelong fitness while playing Division I volleyball.

You can follow her on LinkedIn here. org Fitness CPT Nutrition CES Sports Performance Workout Plans Wellness. Weight Loss How to Lose Water Weight Effectively. What Causes Water Weight Gain? Too Many Carbs Carbohydrates are stored in the muscles and liver as glycogen.

Certain Medications Some medications, like high blood pressure medication, NSAIDs, antidepressants, and chemotherapy medication can cause water retention3. Can You Lose Water Weight Overnight? How long does it take to lose water weight? Should You Really Care About Water Weight? References: 1.

The Author. Kinsey Mahaffey Kinsey Mahaffey, MPH, is a Houston-based fitness educator, personal trainer and health coach who developed her commitment to lifelong fitness while playing Division I volleyball.