Water weight refers to the amount of water in the body.
It is common to experience temporary swelling after eating foods high in salt or standing for an extended period.
wera Rodsawang / Getty Images
1.
wera Rodsawang / Getty Images
Exercise Regularly
Dailyexerciseprovides several health benefits, including preventingwater retention.
Exercise often causes the body to sweat, and sweat causes the body to lose water.
It is possible to lose a small amount of weight from sweating after a workout.
Drink More Water
Drinking water to reduce water weight sounds counterintuitive, but it helps.
When the body isdehydrated, it holds onto water more, which can lead to water retention and swelling.
Drink water throughout the day and eat hydrating foods.
Fruits and vegetables rich in water include:
3.
Manage Salt Intake
Salt is made up ofsodium, one of the most commonelectrolytesin the body.
Sodium is obtained through the salt in our foods, which affects our bodies' hydration levels.
Sodium levels that are too high or too low can lead to a fluid imbalance.
A high amount of salt leads to water retention.
This is especially true if you have certain health conditions that affect the heart or kidneys.
Reducing the amount of salt in your diet can reduce fluid retention.
A study found that every single gram of glycogen stores up to 3 to 4 grams of water.
This means that eating carbs contributes to water retention.
Carbs also increaseinsulinlevels, contributing to sodium and water retention.
A low-carb diet often results in quick weight loss, partly because of water loss.
Focus on Certain Foods and Herbs
Some foods and herbs may aid the body in removing unneeded water.
These include:
6.
Up Your Caffeine Intake
Caffeinehas a natural diuretic effect and causes a short-term increase in urine output.
Talk with a healthcare provider about a healthy amount of daily caffeine.
You may notice that your rings feel tight or your ankles look puffy.
Normal water weight causes only minor swelling; the swollen body parts should not feel painful.
Water retention often improves after working out or changing your diet or medications.
How Long Does Water Weight Typically Last?
Water weight and swelling are usually short-term issues that go away on their own.
Summary
Water weight refers to the amount of water in the body.
All of our bodies need water to survive.
It is normal for a persons weight to fluctuate slightly daily.
If needed, talk with a healthcare provider about a plan to safely lose water weight.
Options may include diet changes, daily exercise, supplements, and prescription medications.
Contact a medical professional if you develop painful swelling that does not resolve on its own.
2019;11(8):1857. doi:10.3390/nu11081857
MedlinePlus.Fluid imbalance.
2022;99:153955. doi:10.1016/j.phymed.2022.153955
National Institutes of Health.Magnesium.
2016;14(1):254. doi:10.1186/s12967-016-1017-3
Al-Yousofy F, Gumaih H, Ibrahim H, Alasbahy A.Parsley!
Mechanism as antiurolithiasis remedy.Am J Clin Exp Urol.
2017;5(3):55-62.
National Institutes of Health.Potassium.
Magnesium in the gynecological practice: a literature review.Magnes Res.
2017;30(1):1-7. doi:10.1684/mrh.2017.0419
MedlinePlus.Potassium.
Office of Dietary Supplements.Vitamin B6 - health professional fact sheet.
2017;4:40. doi:10.3389/fnut.2017.00040
Uptodate.comPatient education: Edema (swelling) (beyond the basics).
Institute for Quality and Efficiency in Health Care (IQWiG).Contraception: Do hormonal contraceptives cause weight gain?
2019;21(Suppl K):K46-K53.
