On one hand, losing water weight isn’t the most effective move for long-term weight changes. On the other, it can be some of the most immediately visible weight you lose. Regardless, the following steps on how to lose water weight will be useful for giving a firmer, leaner look to your body.
A little extra water retention many women experience once each month shows the opposite of this in motion — and the opposite remains true.
Removing water weight can immediately give you a slimmer line and more toned appearance.
But you have to do it right. Don’t go for dehydration weight loss a la that one wrestler you dated in high school. Nor should you use drugs to cut down your body’s natural water retention.
Instead, use one or more of these three natural ways to reduce your water weight significantly while staying healthy.
Use Natural Diuretics To Lose Water Weight
Most of the research on diuretic foods comes from work on patients with high blood pressure.
By lowering your body’s overall fluid content, you also lower the amount of blood in your veins.
Just like air in tires, less blood = lower pressure.
The same research benefits you, since diuretics encourage you to pee more…which removes more fluid from your body.
A list of foods that are natural diuretics includes:
- Brussels sprouts
- Apple cider vinegar
- Cranberry juice
Natural diuretics more often available in supplement form include garlic, caffeine, ginger, hibiscus, parsley, juniper, horsetail, hawthorn and dandelion extract, the most potent of the bunch.
Put a few of those foods in heavier rotation for your weekly menu, and look into the best dosage for one or two of the supplements, and you’ll see your water weight begin to reduce immediately.
Reduce Sodium For Fluid Loss
You’ve probably heard about how desert survival kits include salt pills, which might have made you wonder because salt usually makes you thirsty.
Thing is, the sodium in salt makes your body retain water.
That’s useful in a desert survival situation because you sweat less of it out and can live longer without drinking.
It makes you thirsty because the sodium binds to the water in your mouth, leaving less saliva out in the open.
It’s likely you already see where I’m going with this.
The more sodium you take in, the more water your body holds on to.
This is the opposite of losing water weight. Cutting out sodium means more than just not putting extra salt on your french fries.
Here are a few other ways to eliminate the most common sources of dietary sodium:
- Avoid processed foods, nearly all of which have huge amounts of sodium added
- Watch for baking soda, baking powder, MSG, and anything with “sodium” in the name on food labels. Avoid anything which contains them.
- Use fresh or frozen vegetables instead of canned
- Go on a 6-8 week salt fast. After you’ve done that, most salty food will be almost unpalatable
Take an Epsom Salt Bath To Lose Water Weight
Health celebrities like Dalton Wong and Dr. Oz both recommend this method as an occasional ritual to cleanse, detox and draw excess water from your body.
Add 2 cups of epsom salt to a regular sized warm bath (more if you have one of those huge soaking tubs), and sit in it for at least 10 minutes.
Epsom salts work by drawing excess fluid out of your body, literally pulling water out of your system to help you lose water weight.
It’s no coincidence that you may have heard of epsom salts in the context of treating sports injuries — the same water draw helps reduce inflammation.
This isn’t a trick to use every day, or even every bath day.
Too much treatment can be bad for your skin, and lead you to shed an unhealthy amount of body water.
When you do, consider adding olive oil to the bath to help condition and soften your skin at the same time you pull out the water.
Drink More Water To Reduce Water Retention
Okay. This one’s ironic, but that doesn’t mean it isn’t true. It works like this:
When you get enough water, your body excretes it via sweat and urination (also breathing and pooping, but in much smaller amounts).
Your system stays in a balance and everything works fine.
If you’re not getting enough water, your body panics and retains as much water as possible. You sweat less. You produce less saliva. You pee less.
This is a lot like how your metabolism shuts down early in a crash diet because your body assumes it’s starving and takes emergency measures…only this time it’s with dehydration.
Your body gets tricked into thinking you’re in danger of dying of dehydration, so it gets really stingy with the water you have left.
Avoid this by focusing on removing water via the methods I discussed above. Take in the same amount you always have, or even a little more, then pull it out once your body’s done using it.
How To Lose Water Weight: Conclusion
Long-term weight loss comes from a combination of exercise, diet and naturally tracking your hormones.
Water weight isn’t really a part of that equation, but it can make for great short-term “emergency” weight loss for an upcoming event, or to kickstart your motivation as you begin a weight loss program.
While practicing the methods I discussed above, also keep in mind that “losing water weight” is another way of saying “becoming dehydrated.”
There’s a difference between becoming dehydrated and becoming dangerously dehydrated. Whenever you’re aiming to lose water weight, monitor yourself for these signs of hazardous water weight loss:
- Bad breath (caused by too little saliva)
- Dry skin
- Irregular body temperature
- Craving sweets
- Muscle cramps
- Bright yellow urine