Smart Ways to Lose Water Weight

Ways to Lose Water Weight Fast and Safely

Water weight, also called edema, is very common and rarely a cause for concern. The human body contains around 60% water, which plays a key role in all aspects of life.

Yet, many people worry about water weight. This especially applies to professional athletes and bodybuilders who wish to meet a weight category or improve their appearance.

Excess water retention, also known as edema, is a different issue. Though it’s usually harmless, it may be a side effect of serious medical conditions, such as heart, liver or kidney disease.

Women may also experience water retention during the luteal phase of their menstrual cycle and during pregnancy.

What is water weight?

When you're holding onto excess water weight, you'll notice that your ankles, hands, and other extremities will look a little swollen. Annoying, yes—but totally normal.

Water weight is extra water that's hanging around the tissues, joints, and body cavities between cells,. Another downside of water weight? Minor weight gain. Usually, the water weight will make you five to 10 pounds heavier and can easily be a reason for why you gained weight this week.

Why Do I Have Water Weight?

Your weight can fluctuate significantly in the course of a day.While a five-pound weight change is typical for most people, the number can be much higher if you are overweight or obese. In a person with a body mass index of 40, 50, or more, there can be a 20-pound weight change in the course of the day.

So why do these daily weight fluctuations occur? In many cases, the cause is water retention.

The food you eat can cause your weight to shift during the  day. According to one study published in 2010, about 22 percent of our water intake comes from food, although the number can vary depending on your intake of fruits and vegetables. And increased carbohydrate intake can also cause fluid retention.1

Salt sensitivity can cause you to gain water weight. She says that if you are insulin-resistant you may experience more fluid retention. But anyone who takes in too much salt or who is highly sensitive to salt may feel bloated and want to lose water weight.

How to Get Rid of Water Weight

So if most herbal treatments to get rid of water aren't effective and unregulated water pills have the potential to cause harm, is there any safe way to get rid of water? There are a few methods that might help.

Reduce your sodium intake.

If you are salt-sensitive, watch the amount of salt you consume each day. And remember, sodium hides in many unlikely places. Most of the salt that we consume each day comes from processed foods like canned goods, fast food, and frozen meals.

Take Electrolytes

Electrolytes are minerals with an electric charge, such as magnesium and potassium. They play important roles in your body, including regulating water balance.

When electrolyte levels become too low or too high, they can cause shifts in fluid balance. This may lead to increased water weight.

You should tailor your electrolyte intake to your water intake. If you drink large amounts of water, you may need more electrolytes.

If you exercise daily or live in a humid or hot environment, you may need additional electrolytes to replace those lost with sweat.

In contrast, large amounts of electrolytes from supplements or salty foods, coupled with a low water intake, can have the opposite effect and increase water weight.

Eat hydrating foods.

Plan meals with water-filled fruits and vegetables to stay hydrated so your body doesn't bloat. Cantaloupe, strawberries, watermelon, lettuce, cabbage, celery, asparagus, and spinach are healthy foods that are full of water. Some sources call these foods "natural diuretics."

Drink water.

It might seem like an odd recommendation to lose water weight by consuming water, but if you drink enough water each day, your body will use and get rid of water properly.

Supplements

Vitamin B-6 and magnesium oxide can be effective natural remedies for fluid retention.

These supplements work with the kidneys to help the body flush extra water and sodium from the system.

These two supplements are very effective at relieving the symptoms of premenstrual syndrome or PMS, including water retention. They can also reduce abdominal bloating, swelling in the legs, and breast tenderness.

It is best for someone to talk to a doctor before taking new supplements, as they can have side effects or interactions with other medications.

Exercise.

Exercise is great to improve circulation. But exercise is especially good for diabetic patients who retain water.. If you are insulin resistant, then daily exercise may help you to lose water weight because it improves insulin sensitivity.

Water weight gain is different from fat gain.

Water weight does make you gain weight, but it's a different kind of weight gain than body fat. For one, water weight is not linked to calories consumed or expended; meanwhile, fat weight is linked to an imbalance of energy and is manipulated by eating fewer calories than you expend. The upside to water weight gain is that it will go away. It's not permanent nor contributes to long-term fat gain, says Sharp.

Summary

Water weight is rarely a cause for medical concern, although, in some cases, it can be a symptom of a more serious underlying condition.

Severe or serious water retention may include a tight appearance of the skin and skin that keeps a dimple when it is pressed. This is called pitted edema.

Fluid retention that occurs alongside coughing and shortness of breath, especially while lying down, may be a sign of fluid in the lungs or heart failure. This requires urgent medical attention.

Even if the water retention is not severe, it is always best to consult a doctor if a person is worried about their symptoms.

Water weight is not usually a cause for concern, but it can be uncomfortable and recurring.

Reducing salt and carbohydrate intake, keeping hydrated, and frequently exercising are all good ways to lose water weight and prevent it from returning.