How To Lose Water Weight Naturally?

lose water weight

    Speak To Our Expert

    Please enter your contact information.

    Do you often feel puffy and bloated? The chances are that your body is retaining excess water. If you are wondering how to lose water weight quickly, prevent weight fluctuations and avoid other complications of water retention, this article is your guide.


    It is crucial to verify the suitability of any diet plan to your unique health condition and weight loss needs. It is thus best to consult an experienced doctor and a qualified nutritionist before making any dietary changes. It will help prevent possible health complications.

    What Is Water Weight?

    Oedema (Edema) or water weight is a common occurrence where the body retains excess water. Your diet, lifestyle, hormonal fluctuations, menstrual cycle, pregnancy, your body’s response to changing environment, or the intake of certain medications could be causing water retention, making you look puffy and bloated. While in some cases, water retention may indicate an underlying disease, in many cases, it is temporary and changing your lifestyle helps.

    lose water weight

    Must Read: 7 Days Indian Diet Plan for Weight Loss

    Top 3 Benefits Of Losing Water Weight

    Getting rid of excess water weight not only reduces puffiness and bloating in different parts of the body but also has other benefits:

    1. You will notice a rise in your energy levels as excess water weight makes you feel sluggish.
    2. You will notice a drop in the numbers on the weighing scale by at least 1-2kgs.
    3. You will achieve a more toned and slimmer appearance. Further, as the body stops retaining water, it promotes muscle formation.

    Must Read: How Much Weight Can You Lose In A Month Under A Strict Diet?

    10 Ways To Lose Water Weight Fast Naturally In 2 Days

    • Reduce Salt Intake: Too much sodium or salt can cause instant water retention in the body. Therefore, reduce your daily salt and sodium intake. For severe cases, experts recommend eliminating salt from your meals.
    • Eat Nutrient-Dense Meals: Over-consumption of carbohydrates may lead to water retention in the body. Replace carbs with protein-rich foods and switch to healthier fibre-rich foods, minerals such as magnesium and potassium. Include green leafy vegetables, nuts, whole grains, herbs, and dark chocolate.
    • Take Supplements: Supplements such as magnesium and Vitamin B6 prevent water retention in the body by helping the kidneys flush out extra water and sodium. This reduces bloating in the stomach and swelling in your legs and feet. Consult a doctor for a prescription.
    • Hydrate Adequately: Drinking sufficient water helps kidneys to get rid of extra water and sodium. If you live in a warm or humid climate and engage in physical activity, you must drink more than eight glasses of water in a day to prevent dehydration and water retention.
    • Engage In Physical Activity: By increasing circulation in the body, exercise helps prevent water retention in the arms, legs, feet, and face. Working out regularly also gets rid of extra water weight in the form of sweat. As the body uses glycogen reserves, it also releases extra water (3g) stored with each gram of glycogen.
    • De-stress: Stress causes a spike in the release of cortisol, which is also responsible for regulating the production of ADH or anti-diuretic hormone. Reducing stress maintains optimum levels of cortisol and ADH to manage fluid balance and prevent water retention.
    • Consume Electrolytes: A decrease in electrolyte balance in the body may lead to water weight. Intake of electrolytes such as magnesium and potassium helps maintain a healthy fluid balance and decreases water retention.
    • Get Adequate Sleep: Sufficient and proper sleep helps maintain hydration levels in the body, regulate sodium balance and reduce water retention. Sleep for at least 8 to 9 hours every night.
    • Include Caffeine: Tea and coffee contain caffeine, which has a diuretic effect on the body and helps in eliminating excess water, thereby reducing water retention.
    • Take Water Pills: Water pills are prescription diuretics that help release extra water in the body by assisting kidneys in flushing out extra sodium and water through increased urine output. Consult a doctor for a prescription.


    Follow the above ways only after consulting a doctor as they may lead to health complications. Here are some things you must be aware of:

    • Reducing salt intake drastically may increase the body’s insulin resistance and lower blood pressure.
    • Lowering sodium intake may increase the risk of stomach cancer.
    • Losing water weight with diuretics such as caffeine and water pills may dehydrate the body further and lead to headaches, dizziness, cramps, and joint disorders.
    • Taking a water pill without a prescription to lose water weight may negatively affect the kidneys.

    More Useful Tips To Manage Water Retention

    1. Have a proper workout routine where you exercise for at least 2.5 hours a week. Make sure to hydrate yourself after a workout session to maintain the fluid balance.
    2. Women can avoid water retention during the luteal phase of menstruation every month with a combination of exercise and supplements.
    3. If you are prone to water retention in your legs, stretching your legs, moving, placing them at a height using a pillow whenever you lie on the bed or sofa helps.
    4. You can speak to your doctor and get compression stockings if your lifestyle/profession requires you to stand for long hours.
    5. Massage your body to improve circulation, which reduces water retention.
    6. Avoid consuming over-processed foods.

    Must Read: How to Drink Water To Lose Weight?


    Water retention causes bloating, swollen body parts, a drop in energy levels and weight gain. Understand the underlying causes of water weight and implement the tips and ways mentioned in this article to get rid of excess body weight.

    Was this article helpful?

    About The Author

    Kushneet Kukreja

    Kushneet Kukreja

    A postgraduate in Biotechnology from Kingston University and an ISSA Certified Specialist in Fitness & Nutrition, Kushneet Kukreja is a passionate writer who works in close association with the dermatologists at our head office to generate valuable and scientifically accurate content for our blog.

      Subscribe to Newsletter

      Expert guide to flawless skin and nourished hair from our dermatologists!