5 ways to reduce excess water weight

The human body contains around 60% water, which plays a key role in all aspects of life. 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. It can get worse during the warm season and if it is not pathological we control it with some lifestyle adjustments.  Women may also experience water retention during the luteal phase of their menstrual cycle and during pregnancy.

This article is for healthy people and athletes who wish to reduce their water weight. If you have a serious edema — swelling of your feet or arms — you really need to consult your doctor.

Here are 6 ways to reduce excess water weight fast and safely.

1. Exercise on a Regular Basis

Regular exercise can help you maintain a natural balance of body fluids and sweat out excess stored water.

Exercise may be one of the best ways to reduce water weight in the short term. Any form of exercise increases sweat, which means you will lose water. The average fluid loss during one hour of exercise is anywhere between 16–64 ounces (0.5–2 liters) per hour, depending on factors such as heat and clothing. 

During exercise, your body also shifts a lot of water into your muscles. This can help reduce water outside of the cell and decrease the “soft” look people report from excessive water retention. However, you still need to drink plenty of water during your training session.

Another good option to increase sweat and water loss is the sauna, which you could add in after your gym session.

2. Sleep More

A good night’s sleep may help your body manage its fluid and sodium balance and lead to reduced water weight in the long term.

Research on sleep highlights that it’s just as important for health as diet and exercise. Sleep may also affect the sympathetic renal nerves in the kidneys, which regulate sodium and water balance. Adequate sleep may also help your body control hydration levels and minimize water retention. Aim to get a healthy amount of sleep per night, which for most individuals will be around 7–9 hours. 

3. Stress Less

Stress increases cortisol and the antidiuretic hormone (ADH), which directly affect your body’s water balance.

Long-term stress can increase the hormone cortisol, which directly influences fluid retention and water weight. This may occur because stress and cortisol increase a hormone that controls water balance in the body, known as the antidiuretic hormone or ADH. ADH works by sending signals to your kidneys, telling them how much water to pump back into your body. If you control your stress levels, you will maintain a normal level of ADH and cortisol, which is important for fluid balance and long-term health and disease risk.

4. Take Electrolytes

Electrolytes control water balance and cell hydration. Electrolyte supplements can be beneficial if you drink a lot of water, exercise a lot, live in a hot climate or don’t eat salty foods. → Check the GfM sport drink recipe. https://www.giorgiafitmindset.com/blog/showup-an995-k2jrd 

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 (>4lt/day), 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.

5. Drink more water

Dehydration or overhydration can lead to water retention. Make sure to drink balanced amounts of water each day. 

Interestingly, being well-hydrated can actually reduce water retention. Your body is always trying to achieve a healthy balance, so if you’re constantly dehydrated your body tends to retain more water in an attempt to prevent water levels from becoming too low. Achieving an optimal daily water intake can also be important for liver and kidney health, which may reduce water retention in the long term. The benefits of drinking more water don’t stop there. Other research shows that good hydration is also important for general health, including fat loss and brain function. As always, achieving a balance is optimal. If you drink excessive amounts of fluid you may increase your water weight. Simply drink when you’re thirsty and stop when you feel well hydrated. You should also drink slightly more in hot environments or when exercising. You can also monitor your urine color to assess hydration. It should be light yellow or fairly clear, which is a good indicator that you’re well hydrated.