20 Proven Ways To Lose Water Weight Quickly

Written by , MSc (Biotechnology), ISSA Certified Fitness Nutritionist Charushila Biswas MSc (Biotechnology), ISSA Certified Fitness Nutritionist Experience: 6 years

Water is very important for good health. But did you know your body can retain excess water, leading to swollen joints, a puffy face, and making you weigh at least 5 pounds extra? Excess water weight (or water retention) is a sign of poor eating habits and issues such as increased inflammation, kidney disease, and hormonal imbalance during pregnancy and luteal phase of the menstrual cycle. However, you can get rid of the water weight and start burning fat. Give this post a read to know how to lose water weight. Remember, swelling of your extremities can indicate underlying health issues, so please check with your doctor immediately. With that in mind, let’s begin!

1. Consume Less Salt

Consuming high amounts of salt can lead to water retention in the body. The recommended amount of salt is 1500 mg per day, and it should not exceed 2000 mg per day. However, given the lifestyle choices, we consume more amount of salt than required. The excess salt tends to accumulate water in the cells through a process called osmosis. This, in turn, leads to a puffy and bloated look, which also shows up on the weighing scale. Therefore, consume a limited amount of salt.

2. Exercise

Water retention in your extremities can be reduced if you exercise regularly. Walking, running, jogging, swimming, dancing, HIIT, and strength training should be included in your workout routine. Workout at least 3-5 days a week for best results.

[ Read: Weight Loss Exercises ]

3. Stop Consuming Processed Food

How To Lose Water Weight - Stop Consuming Processed Food
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Processed foods like salami, sausage, and frozen foods are generally high in sodium, preservatives, and additives. These will not only cause your body to retain water and weigh more but also put your health at risk. Excess processed food in your body will prevent weight loss, lead to constipation or upset stomach, and increase inflammation and stress levels in the body. Therefore, if you have any stocked processed food, toss it out the window or donate it. NOW!

4. Follow A Low-Carb Diet

Low-carb diets are best for losing water weight quickly. Carbohydrate molecules attract water, and this leads to water retention. Moreover, carbs get converted to sugar in the body, which will make you gain fat if you do not expend the energy. So, follow a low-carb diet to get rid of water retention and prevent weight gain.

[ Read: Low-carb Diets – All You need To Know ]

5. Consume Lean Protein

How To Lose Water Weight - Consume Lean Protein
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Lean protein sources like fish, chicken breast, ground turkey, mushroom, and lentils are great for reducing water retention. Protein helps shed the fat and build lean muscle, which doesn’t allow excess water accumulation.

6. Consume Magnesium-Rich Foods

Magnesium is an important mineral that is directly or indirectly involved in numerous biological reactions. In fact, a study confirmed that magnesium supplements lead to the reduction in water weight in women (1). Include foods like dark leafy green veggies, dark chocolate, nuts, and whole grains in your daily diet to get a good dose of magnesium.

7. Stop Consuming Excess Sugar

How To Lose Water Weight - Stop Consuming Excess Sugar

Refined or white sugar has become a necessary evil in the 21st century. Having too much sugar can lead to water retention, thereby increasing water weight. Avoid foods like cakes, pastries, churros, milk chocolate, bread, pasta, croissants, etc.

8. No Soda Or Packaged Juices

Soda and packaged juices are loaded with refined sugar and additives. These are potentially harmful to the body and also lead to water retention. Avoid drinking these to get rid of the water weight quickly.

9. Drink Black Coffee

How To Lose Water Weight - Drink Black Coffee
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Black coffee is a rich source of caffeine. And your body cannot store caffeine for long. When you drink black coffee, you will feel the urge to urinate more than you normally would if you drank water. So, if you drink black coffee, you will get rid of the excess water without putting in too much effort. Try it, it worked for me. However, do talk to your doctor if you are on any medication or have anxiety and/or insomnia.

[ Read: How Black Coffee Helps In Weight Loss ]

10. Consume Colourful Veggies

Veggies are loaded with vitamins, minerals, and complex carbs. Consuming different veggies of different colors will help reduce water weight. The dietary fiber helps cleanse the colon, and the vitamins and minerals keep the body functioning effectively. On the whole, this has a water weight reducing and fat whittling effect.

11. Have More Of These

How To Lose Water Weight - Have More Of These
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Here’s a list of foods you should eat to lose water weight.

  • Veggies – Spinach, broccoli, kale, radish, beetroot, carrot, parsnips, cauliflower, eggplant, tomato, cucumber, onion, and green chili.
  • Fruits – Plum, apple, orange, grapefruit, cherries, berries, peach, and guava.
  • Protein – Eggs, chicken breast, fish, ground turkey, mushroom, tofu, lentils, kidney beans, and peas.
  • Dairy – Full-fat milk, full-fat yogurt, buttermilk, etc.
  • Nuts And Seeds – Almonds, walnut, pistachio, chia, flax seeds, melon seeds, and pumpkin seeds.
  • Fats And Oils – Olive oil, rice bran oil, ghee, sunflower butter, and flaxseed butter.
  • Herbs And Spices – Cilantro, dill, rosemary, thyme, oregano, mint, fenugreek seeds, cumin seeds, fennel seeds, clove, garlic, ginger, cardamom, cayenne pepper, star anise, mace, saffron cinnamon, nutmeg, black pepper, and white pepper.

12. Sleep On It

Sleep deprivation has many negative health effects, with water retention and weight gain topping the list. You must sleep for 7-8 hours every night to help your body rest and rejuvenate. Make sure you switch off the lights to sleep better and help your body secrete melatonin.

13. Push Stress Away

How To Lose Water Weight - Push Stress Away
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Is something bothering you? Is it causing you stress and putting everyone around you off? Taking too much stress can elevate your cortisol levels, which will ultimately lead to toxin build-up, fat accumulation, and increased water weight. So, look for ways to reduce stress like listening to music, spending some time alone or learning a new skill. Give yourself time and do at least a few things every day that make you happy.

14. Take Electrolytes

Electrolytes are basically minerals or salts that help maintain fluid balance in the body. Too less or too much of electrolytes in the body can cause water weight gain. If you workout, make a homemade electrolyte solution by dissolving one teaspoon of sugar and a pinch of salt in 500 mL of water. Avoid consuming foods that are too salty or sugary.

15. Dandelion Supplement Is A Must

How To Lose Water Weight - Dandelion Supplement Is A Must
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These days, dandelion supplement is very popular among bodybuilders for aesthetic purposes. Dandelion herb has been used for ages to get rid of excess water in the body. It works by stimulating the kidneys to get rid of excess water along with excess salt. So, take a dandelion supplement to reduce water weight.

[ Read: Dandelion Tea For Weight Loss ]

16. Go On Intermittent Fasting

Intermittent fasting methods like the 8-hour diet can help you get rid of the excess water weight. In intermittent fasting, you will eat until a certain hour of the day and then fast for the rest of the day. This will help burn fat, remove toxins, and flush the excess water out of the body.

17. Drink Adequate Water

How To Lose Water Weight - Drink Adequate Water
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Well, quite a bit of a paradox there, but this really works. Not drinking enough water can also lead to water retention. Therefore, you must drink at least 3-4 liters of water every day. If you workout regularly, you must increase your water intake.

18. Consume Potassium-Rich Foods

Potassium-rich foods help balance the sodium levels in the body. Include foods like banana, tomato, avocado, veggies, and dairy in your diet, and you will certainly see the bloating go away. You can also take potassium supplements, but consult your doctor first.

19. Include Probiotics In Your Diet

How To Lose Water Weight - Include Probiotics In Your Diet
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Probiotics are microorganisms that are beneficial for human beings. These bacteria and yeast aid proper digestion and help keep the gut healthy. When your digestive system functions properly, the toxins are flushed out through urine or stool. This, in turn, helps get rid of the excess water in the body. Have yogurt, tempeh, buttermilk, and miso soup.

[ Read: Top Probiotic Drinks Available In India ]

20. Avoid Alcohol

Drinking too much alcohol causes dehydration. This, in turn, can lead to water retention in the body. Which is why you must drink adequate water. However, alcohol also causes fat gain, and if you are trying to lose weight, you must avoid it. It slows brain function and is not good for your visceral organs.

These are the 20 ways which show you how to lose water weight fast. Start today so that you lose the water weight quickly and start burning the fat. Do share if you know any other ways on how to get rid of water weight quickly. If you think the swelling of your joints has got more to do than just water retention, talk to a doctor immediately. Take care!

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Charushila Biswas

Charushila BiswasHealth & Wellness Writer

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information. After completing her master's in biotechnology from Vellore Institute of Technology,...read full bio