If so, then there's a good chance that you've gained some water weight. With typical weight gain, your body weight increases due to the growth of new fat or muscle cells.

However, water weight gain occurs when your body holds onto extra water. More likely than not, it's due to a harmless cause and can be fixed with simple lifestyle changes.

Say goodbye to your excess water weight by implementing these lifestyle tips. Before diving into how you can fix your water weight issue, consider what may have caused water to build up in the first place.

Several different lifestyle and genetic factors can lead to excess water retention. And, just about everyone on earth will experience it at one point or another in their life. The odds that it is the result of lifestyle are far greater than it is from genetics.

Here are some of the most common causes of fluid retention resulting in water weight gain:. The good news is that you can tackle all of these common causes of fluid retention by implementing one or more of the following lifestyle changes:.

Before anything else, ask yourself if you've recently increased your salt intake. Soups, processed foods, and cured meats are some of the foods with the highest sodium levels.

If your answer is yes, then that is what's most likely causing your water weight gain. Salt attracts water like positive attracts negative. And, your body needs salt to maintain a healthy fluid balance. However, there is a point where consuming too much salt leads to excess water retention beyond what your body needs.

Moreover, it's all about finding that happy medium between eating salty foods and maintaining that proper fluid balance. Cut down your high sodium intake by opting for lower sodium foods, and you should see a reduction in your water weight. The FDA currently recommends no more than 2, grams of sodium per day.

At the same time, they report that the average American consumes around 3, grams of sodium per day. Therefore, there's a fair chance that you're currently consuming too much sodium. Cut down on salt to cut down your water weight. Carbs tend to be a controversial macronutrient in the fitness industry.

One minute everyone is on a low-carb diet and the next minute, those same people are all of a sudden on a high-carb diet. While there's still a debate on how many carbs you need to eat each day for peak health, the facts are clear on how carbohydrates play a role in water retention.

First off, your body stores carbs as glycogen in your muscles. However, glycogen is water-attracting and pulls water along with it into storage. Every gram of glycogen can hold 3 to 4 grams of water with it.

Second, carbs spike your insulin hormone levels. More insulin leads to more sodium retention. And, as you already know, excess sodium leads to excess water retention. Therefore, we recommend a low-carb diet to help get your water balance back in check. When you do eat carbs, opt for whole-grain sources that won't spike your insulin levels.

As a result, you'll lose a lot of that extra water weight. As we mentioned above, obesity is a precursor for holding onto excess water weight. Therefore, a simple solution to losing water weight is to lose weight by increasing your physical activity and decreasing the amount of junk food you eat.

The key is to lose body fat. Fat loss will take some of the excess pressure off of your veins and arteries. With less pressure on them, your blood vessels will have an easier time removing waste products from your body.

However, opt for sustainable weight loss tactics rather than crash diets. Most crash diets don't help you lose any body fat at all.

Rather, they flush out excess water but the fat remains and leaves you more vulnerable to gaining the water right back. Some common foods have a natural diuretic effect, meaning that they promote the production of urine and the flushing out of the water from the body.

Thus, they can help reduce excess water retained in the body. Some examples of healthy and natural diuretic foods include:. What makes these foods such great diuretics? It's that they contain some specific vitamins and minerals including:. All three of these vitamins and minerals make great diuretics.

Both potassium and magnesium are particularly great for reducing water retention. First off, potassium helps reduce sodium levels while also promoting urine production.

Less sodium immediately reduces the amount of water stored in the body. And, increased urine production helps flush out the water that has no sodium to bind with. Some examples of potassium-rich foods include sweet potatoes, greens, and, of course, bananas.

Second, magnesium has been shown to help reduce bloating in the belly area by reducing water buildup. Examples of magnesium-rich foods include leafy greens, whole grains, beans, and nuts. In addition to eating foods that help reduce water retention, you should also consider taking supplements that help flush out excess water.

A couple of examples of these supplements include:. Dandelion root is a natural diuretic supplement that has been taken for hundreds of years to help reduce excess water retention. It helps increase the number of times you pee to help get rid of built-up water.

You can take it in the form of a tea, powder, or pill supplement. Some additional benefits of taking a dandelion supplement include promoting good digestion, lowering cholesterol, and lowering blood pressure.

Each of these benefits can secondarily help further reduce water retention. Believe it or not, stress can significantly influence your body's water weight. This is thanks to the hormone cortisol, which floods your body in reaction to stressful situations.

In reaction to high cortisol levels, your body releases another hormone called antidiuretic hormone ADH. ADH then sends a signal to your kidneys telling them to keep more water floating in your body. Had ADH not been activated, your kidneys would have processed the water and excreted it from the body.

Moreover, more cortisol leads to more ADH, which leads to more excess water in your body. Therefore, lower your water weight by reducing your stress levels. Some simple and healthy ways to lower stress include:. Not only does getting enough sleep every night indirectly reduce water weight by lowering stress levels, but it also helps directly reduce excess water weight by helping better regulate the kidneys.

As you sleep, your kidneys properly reset to filter out the right amount of sodium from your body. And, as you already know, less sodium means less water retention.

Additionally, sleeping helps your body rehydrate after long and active days. With better hydration, your body makes use of the water it needs while getting rid of what it doesn't need.

Electrolytes are essential minerals that produce an electrically conducting solution when mixed with water. They have many functions with one of their most important ones being helping your body maintain a proper fluid balance.

Unsurprisingly, two of the most important and abundant electrolytes are potassium and magnesium. As you already know, both of these minerals help promote a healthy water weight. Even if you've never heard the term electrolyte water before, the odds are that you have drunk them in a sports drink before.

For example, sports drinks such as Gatorade and Powerade are actually just flavored water with extra electrolytes. These drinks are popular for athletes because they help maintain a proper fluid balance, which is essential for keeping energy levels up.

Even for people who aren't athletes, electrolytes can also help balance fluid levels. They'll get you hydrated to just the right level, then help your body excrete the water it doesn't need. This means that water weight can be 10 pounds or higher. Short-term fluid retention may go away on its own or after exercising, returning to a well-balanced diet, or until your hormones are rebalanced.

If you have edema, you may experience swollen ankles, feet, or legs for a longer period of time. Speak with a healthcare professional if your water retention problems persist, are severe, or increase suddenly. The best way to combat excess water weight is to identify and treat the cause.

This may include excess salt intake, inactivity, or the regular consumption of processed foods. Water weight is common. It will typically go away on its own or with at-home interventions, such as exercise. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Belly fat is the most harmful fat in your body, linked to many diseases. Here are 6 simple ways to lose belly fat that are supported by science. Water retention involves increased amounts of fluids building up inside your body.

Here are 6 simple ways to reduce water retention. Drinking water can help reduce appetite and make you burn more calories. Several studies show that water can help you lose weight. Water retention, known as edema, is swelling in parts of the body.

Learn the symptoms, causes, and remedies to try. Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed….

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How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 8 Easy Ways to Lose Water Weight Fast and Safely. Medically reviewed by Imashi Fernando, MS, RDN, CDCES — By Rudy Mawer, MSc, CISSN — Updated on November 27, Exercise Increase potassium Manage salt intake Magnesium supplements Try dandelion Eat certain foods and herbs Cut carbs Consume caffeine Causes FAQ When to see a doctor Takeaway Water weight, also called edema, is when you have a build-up of fluid in your body.

Exercise on a regular basis. Increase potassium consumption. Manage salt intake. Take a magnesium supplement. Take a dandelion supplement. Consider certain foods and herbs. Cut carbs. Take caffeine supplements or drink tea and coffee.

Causes of water weight. Frequently asked questions. When to see a doctor. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Nov 27, Written By Rudy Mawer. Medically Reviewed By Imashi Fernando, MS, RDN, CDCES. Oct 20, Written By Rudy Mawer. Share this article. Read this next. By Kris Gunnars, BSc.

By Rachael Ajmera, MS, RD and Hrefna Palsdottir, MS. How Drinking More Water Can Help You Lose Weight. By Adda Bjarnadottir, MS, RDN Ice. Everything You Need to Know About Water Retention Water retention, known as edema, is swelling in parts of the body.

READ MORE. GLP-1 Drugs Like Ozempic and Mounjaro Linked to Lower Risk of Depression Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed… READ MORE.

Does Vaping Make You Lose Weight?

The body becomes unable to eliminate fluid properly when certain medical conditions are present. Standing for long periods of time causes fluids to pool in the legs, thus increasing water retention.

Hot weather can also lead to fluid retention because the body is less efficient at removing fluid from the body. Certain medications can cause water retention as well, especially high blood pressure and steroid medications. When you restrict energy intake suddenly in order to lose weight, the body is forced to store carbohydrates and break down protein in the muscles.

Because both protein and carbohydrates hold water in their cells, a loss of these nutrients results in water loss during a rapid weight loss diet. People who lose weight quickly often regain weight within a few weeks because the body is replenishing itself with water.

There is higher risk of fluid retention for women because of varying hormone levels. Menopausal and premenstrual edema is caused by the effect of hormones on fluid balance. The hormonal changes for women before the menstrual period also cause retention and may result in symptoms such as breast tenderness.

Reducing Water Retention. One way to reduce water retention is by increasing potassium intake by eating healthy foods such as vegetables and fruits. These foods contain nutrients that help prevent blood vessels from leaking fluid in the tissue spaces.

Eating food high in potassium is recommended rather than taking potassium supplements. Aside from potassium, intake of Vitamin B6 or pyridoxine can also help. Skipping junk food and cutting down on pizza, canned soups and cereals or any food that might have hidden salt ingredients in it are also necessary compromises.

Reducing the consumption of high sodium foods is important because too much sodium in the blood can affect the tissues causing them to retain water. Some doctors also recommend drinking herbal teas since tea also helps reduce water retention. Lastly, wearing compression stockings which applies high pressure to the ankles can also be effective.

Women who experience water retention are more likely to be overweight. The problem starts when one begins a low-calorie diet.

A low-calorie diet does not help reduce fluid retention; instead, this type of diet tends to make fluid retention worse. There is typically not enough protein in a low-calorie diet, and protein is an important nutrient in preventing the abnormal changes in body tissues.

Undigested food particles may get into the blood system and may stimulate the immune cells to generate histamine.

Histamine is a substance that serves a significant role in allergic reactions because it dilates blood vessels. Here are few tips to help reduce water retention: Decrease sodium intake. Avoid processed foods.

Eat small meals in regular intervals. Regular movement is also necessary. Activities such as bicycling and walking can also help in pumping out all the water or any other fluids in the ankles and legs. Physical exercise actually aids in the widening of the blood vessels.

Water retention might also develop on people in long-haul flights, hospital beds and wheelchairs because there regular body movement is lacking, therefore excess fluid from the tissue spaces are not drained. People with desk jobs should take breaks to walk around the office.

Drinking water alone does not help combating retention but helps greatly in its reduction. The treatment particularly depends on its cause.

In turn, this may lead to more fluid volume in your body and increased water retention. 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.

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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.

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Electrolytes are essential minerals that produce an electrically conducting solution when mixed with water. They have many functions with one of their most important ones being helping your body maintain a proper fluid balance.

Unsurprisingly, two of the most important and abundant electrolytes are potassium and magnesium. As you already know, both of these minerals help promote a healthy water weight.

Even if you've never heard the term electrolyte water before, the odds are that you have drunk them in a sports drink before. For example, sports drinks such as Gatorade and Powerade are actually just flavored water with extra electrolytes.

These drinks are popular for athletes because they help maintain a proper fluid balance, which is essential for keeping energy levels up. Even for people who aren't athletes, electrolytes can also help balance fluid levels. They'll get you hydrated to just the right level, then help your body excrete the water it doesn't need.

Therefore, grab an electrolyte-infused sports drink the next time you go to the gym and watch your water weight drop. Movement solves many things, including excess water weight.

Therefore, try and do high-intensity workouts that make you sweat such as cardio, HIIT, or spinning to lose extra water weight. Not only will sweating directly help reduce excess water, but it will also lead to weight loss which further promotes optimal body fluid balance.

Yes, in order to lose water weight, you need to make sure that you're actually drinking enough water each day. How could it be possible that you need to drink more water to lose more water?

When your body is running low on water, it kicks into survival mode by hanging on tight to the little water that it does have. That water usually gets stored in your abdomen and causes bloat.

It may look like you have had enough to drink, but it is just the opposite. The simple solution to getting rid of that excess water is to flush it out with more water. Find out exactly how much water you need to drink every day according to your body weight, activity level, age, and other factors.

Then, drink that amount every day and you should see a reduction in both belly bloat and excess water weight. Last but not least, taking a prescription water pill is a last resort solution for solving excess water weight retention. While they may sound silly and pointless, water pills are another type of diuretic.

They send a signal to your kidneys to keep flushing water out of your system. And, no, the pills are not made out of water. The good news is that you can lose it simply by implementing one or more of these tips. In fact, we recommend that you drink more water. Drinking water will not only help you lose more water weight, but it will also take your workouts to the next level and improve your overall wellness.

The bottom line…. drink more water and get rid of water weight at the same time with these tips. Look no further than tabata for a full-body, fat-blasting workout! See Product Details. What Causes Water Retention In the First Place?

Here are some of the most common causes of fluid retention resulting in water weight gain: Dietary factors : The most common cause of water weight gain is diet.

Several different dietary elements and food groups are more likely to cause excess fluid retention than others. On the other hand, other foods and food elements help prevent and ward off water weight gain. To prevent excess fluid retention caused by diet, all you need to do is either decrease or increase your intake of these specific dietary elements.

Sitting or standing for too long : Sitting or standing for too long causes water to sink into your lower extremities.

For example, sitting for hours on end at a desk causes stomach bloat due to water accumulation. In today's ultra-sedentary world, it's more important than ever for people to get up and move. If you find yourself sitting behind a desk most of the week, then be sure to stand up and walk around at least once per hour to avoid gaining water weight.

Being overweight or obese : Obesity can lead to an entire cascade of different health issues, including water weight gain. When you carry around excess weight, there's extra pressure on your veins and arteries.

That pressure can cause water to build up throughout the body. If that pressure wasn't there, then the water would have drained out. Circulatory diseases : Several different diseases of the circulatory system can cause excess fluid retention.

Some of them are more common such as high blood pressure. Others are more severe, including heart failure, edema, or kidney disease. However, if you're a generally healthy person, the odds that your water weight gain is due to one of these more severe diseases is very low.

Unless you're experiencing other odd symptoms, then your water weight gain is probably due to something far less troublesome. However, we always suggest going to see your doctor if you're concerned.

Hormonal changes : Last but not least, hormonal changes are another likely cause of water weight gain. While sudden hormonal changes are typically attributed to women, especially at certain points in their menstrual cycle, men can still experience it as well.

For men, a drop in estrogen levels is what usually causes hormone-related water retention. Men's estrogen levels most commonly fall due to rapid weight loss, malnutrition, or weight gain. The good news is that you can tackle all of these common causes of fluid retention by implementing one or more of the following lifestyle changes: 1.

Reducing Your Salt Intake Before anything else, ask yourself if you've recently increased your salt intake.