How to Get Rid of Water Weight Safely

Retaining water is normal and common. However, when your body holds too much water, it can be uncomfortable. And if you’re trying to lose weight, daily weight fluctuations on the scale can be confusing and frustrating, making it harder to tell if your program is working.

The good news is that there are steps you can take to help reduce your water weight safely and effectively. Many of these are backed by science or recommended by medical professionals.

What Causes Water Weight

According to Dr. Kathleen Wyne, your weight can fluctuate significantly in the course of a day. Dr. Wyne is a board-certified endocrinologist who practices at Ohio State University.

She says that 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, which can be caused by a variety of factors.

  • Diet
  • Salt
  • Hormones
  • Medication Side-effects

How to Lose Water Weight

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?

Here 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. Remember, sodium hides in many unlikely places. In fact, most of the salt that we consume each day comes from processed foods like canned goods, fast food, and frozen meals.
  • 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.
  • 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.”
  • Exercise. Exercise is great to improve circulation. But Dr. Wyne points out that 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,” she says.
  • Choose healthier carbs. Carbohydrate restriction often causes quick water loss. But if you cut back on carbs too much, your energy levels will plummet. Instead of going carb-free, choose healthy carbohydrates like fruits and vegetables and avoid refined carbohydrates that can cause your body to retain more water. 

It’s important to talk to your doctor if you retain water on a regular basis or experience major fluctuations in your weight. Your health care provider can determine if the condition is normal or if it is an indicator of a more serious health concern.

Tell your doctor if you are using any treatment to get rid of water weight. Herbal supplements to reduce water, water pills, and even certain foods can interact with medications and diuretics that your doctor prescribes. 



Author: Devika

Devika, M.Sc, NET Qualified is passionate about helping people discover the power of nourishing real food. She specializes in weight management, therapeutic nutrition, food allergies and intolerances, inflammatory diseases, gut health, and functional nutrition. Her approach blends a conventional health care and nutrition background with natural and science-based therapies.