Water is essential for your overall health. But retaining too much water can also cause bloating and puffiness, which is not always fun. That said, water weight is common and usually not a cause for concern. If you're curious how to lose water weight safely and feel less puffy overall, there are ways to help prevent it.
Water weight typically occurs because your body is trying to balance out hydration levels, so if you're trying to reduce water retention, it's important to do so as safely as possible. That means avoiding risky methods like diuretics (a kind of drug that causes you to pee frequently to shed excess fluids) which can dry out the kidneys and lead to damage, says Ana Maria Kausel, MD, an endocrinologist at Mount Sinai.
Still, experiencing bloating isn't enjoyable, and it's understandable to want relief fast. Here are the potential reasons behind your water weight, plus how to lose it safely, according to experts.
Meet the experts: Ana Maria Kausel, MD is an endocrinologist at Mt. Sinai and the co-founder of Anzara Health. Frances Largeman-Roth, RDN, is a Brooklyn-based nutritionist and co-author of The Carb Lovers Diet cookbook. Jessica Cording, RD, is a dietitian and the author of The Little Book Of Game-Changers: 50 Healthy Habits For Managing Stress and Anxiety.
Common Causes Of Water Weight And Retention
Sodium
In most cases, water retention is a result of too much sodium (salt) in the body. Essentially, your body holds onto water to try and keep your hydration levels stable, Dr. Kausel says. "Eating too much sodium pushes water out of the blood vessel into the tissue. The intravascular volume (the blood inside the vessels) depletes, and the kidneys sense there’s a lack of fluid, therefore retaining more," Dr. Kausel explains.
Because your brain senses excess salt in the body, it then sends a signal to the kidney to retain water until the balance between water and sodium is established, she says. This can cause extra puffiness and bloat.
Medication
Water retention from medicine is fairly common and is typically a side effect of medications for high blood pressure, chemotherapy, antidepressants, and birth control. If you think your puffiness might be a result of medication, speak with your doctor to see if there's another med you can switch to that won't cause fluid accumulation, says Brooklyn-based nutritionist Frances Largeman-Roth, RDN.
Premenstrual Syndrome (PMS)
You probably hear "PMS" and cringe at its association with cramps, bloating, acne, and mood swings. Period bloating is typically due to changes in estrogen and progesterone levels, and you may retain more water in the days leading up to your period. But once your period starts, the bloating should slowly go away.
Pregnancy
"As blood volume increases by 50 percent during pregnancy, you will also experience mild swelling throughout your body, face, hands, and feet," says Largeman-Roth. While this is completely normal, extreme swelling in the face and hands could be a sign of preeclampsia, which is high blood pressure that can occur after 20 weeks of pregnancy, she notes.
How To Reduce Water Retention Safely
If you're set on losing water weight, doing it safely should be your number one priority. Here are 10 tips for shedding excess fluids.
1. Move your body.
Even a short cardio session can help you de-puff. “Exercise helps with digestion—and one of the reasons that somebody might have more water weight is because they’re not eliminating efficiently or are a little backed up,” says Jessica Cording, RD, author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety.
Exercise also boosts endorphins, she says, which can help relieve stress and indirectly help reduce water weight. “People who struggle with stress eating may be inclined to reach for highly processed snacks, which tend to be high in sodium. That can lead to water weight,” Cording says.
2. Drink more water.
It may seem counterintuitive, but drinking more water will help transport extra sodium out of your body. “A lot of people are surprised by that one,” Cording says. “When we’re well-hydrated, the balance of sodium and potassium in our cells is at an optimal level.” But if you’re dehydrated, your body tries to fix the issue by drawing in sodium in a way that leads to more water retention, Cording explains. “So, being adequately hydrated actually helps reduce bloating and water retention because the body is able to work more efficiently,” Cording says.
3. Get more potassium.
“The balance of sodium and potassium in our cells is important,” Cording says. “If the body doesn’t have enough potassium, the balance is off with sodium levels—they get too high.” But when you have enough potassium, it helps your body regulate the levels of sodium in your body. (BTW, the recommended daily allowance of potassium is 2,500 to 2,900 milligrams, with amounts changing when you’re pregnant and breastfeeding.) Potassium stars include bananas, oranges, celery, spinach, potatoes, peaches, and winter squash.
4. Eat a low-sodium diet.
To reduce bloat, avoid high-sodium foods like frozen meals and fast food and replace with low-sodium snacks instead. The recommended sodium level per day is less than 2,300 milligrams, which sounds like a lot, but can add up quickly. For example, two slices of bread can have over 400 milligrams of sodium without any toppings. “You need some sodium, but when you have too much sodium—especially when you don’t have enough potassium, too—you are going to notice more water retention,” Cording adds.
5. Avoid or limit alcohol.
If you tend to feel puffy after drinking, it's because alcohol can also impact water weight. “Alcohol tends to cause dehydration, and dehydration contributes to water retention,” Cording says. Alcohol can also mess with your sleep—and that, too, can raise your risk of retaining water, she says. Alcohol may even raise the odds you’ll dive into too many salty snacks, which can also cause you to hold extra water, she says. To reduce water retention, cut out alcohol for a while or make sure to alternate alcohol with a glass of water. Remember: The recommended intake for women is no more than one drink per day.
6. Cut back on processed foods.
As tasty as they can be, many packaged and processed foods tend to be high in sodium. “These foods also don’t have much in the way of important minerals, including potassium,” Cording says. “Because of that high concentration of sodium and lack of other nutrients, it’s possible it can contribute to water retention.”
7. Replace takeout with more meal prep.
It’s a time investment, but cooking your own food—at least some of your meals—is a great way to moderate your sodium intake. Many restaurant and fast casual meals are packed with sodium, Cording says. “When you do meal prep, you can decide what food you’re eating. That puts you in a position of being able to include foods that provide the nutrients you need, even when you’re in a rush,” Cording says. Of course, it’s fine to eat out and order in sometimes, but you’ll deal with much less water weight gain by eating fresh foods.
8. Rinse your canned foods before eating.
Another low-lift hack? Rinse your food. For example, beans are a fantastic plant-based food rich in protein and fiber, but canned beans can be high in sodium, Cording says. “I always tell my clients to rinse their beans to reduce sodium,” Cording says.
9. Start walking after meals.
If you’re already working out regularly but you’re still feeling puffy, try adding a 10- to 20-minute daily walk to your routine, perhaps after a big meal or whenever you're feeling bloated. Sitting at a desk all day can cause blood to pool in your legs, Cording adds. Walking helps boost circulation and is also a great mental break from stress and your computer screen, she adds.
10. Use natural diuretics when necessary.
Diuretics can help reduce the buildup of fluid in the body. These usually come in the form of medication, per Mayo Clinic—but some foods are diuretics, too, like cucumber (thanks to caffeic acid, which helps fight swelling). Other natural diuretics include watercress, artichoke, and asparagus, Cording says. “These promote urination,” Cording says. “That can help with water retention—and they’re much safer than taking a diuretic pill.”
How long does it take to reduce water weight?
The time it takes to lose water weight will mostly depend on the reason why you're retaining water to begin with. If you had a long night out and drank a lot, it should take roughly a day for the puffiness to go away, says Largeman-Roth.
But if your water weight is due to other reasons, it may take longer as you begin to implement changes to your lifestyle and daily habits. The heart, vessels, hormones, and kidneys are also working nonstop to help balance your water and salt levels, Dr. Kausel adds.
That said, trying to lose water weight rapidly can be dangerous and even life-threatening. "Our bodies are designed to be made up by a certain percentage of water and anything less than that will put vital organs in jeopardy," explains Dr. Kausel. "When you lose water quickly, you get very weak and dizzy." So, always consult your provider about the best way to approach your bloat.
How To Prevent Water Retention
Holding onto water is a normal function of the body, but if you find yourself constantly feeling physically uncomfortable because of it, there are a few lifestyle changes you can make to keep it at a manageable level:
- Maintain a low-sodium diet.
- Eat plenty of fresh produce and avoid packaged foods.
- Exercise regularly to reduce puffiness.
- Prioritize sleep to reduce inflammation in the body.
- Drink about eight to 10 eight-ounce glasses of water daily.
But if you notice you’re having rapid shifts in fluid, Cording recommends checking in with a healthcare professional to get an evaluation. “It’s always a good idea to talk to your doctor if something isn’t normal for you,” she says.
And remember, depending on the reasons why you're retaining water, it may take longer than you expect to get rid of it. So, patience is key.
Korin Miller
Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.
