How To Lose Water Weight Fast & Safe

You might be hating the look in the mirror from the bottom of your heart, and thinking that you absolutely MUST do something to get rid of that excess fat from your belly.

But you might be surprised to know that a lot of that weight is actually not fat at all.

A big factor contributing to that appearance that you don't like is water weight caused by water retention [1].

But water weight can go away just as fast as it got there. You only need to know how to get rid of it.

So here are a couple tips on what you could do:

1. Reduce stress

When you're stressed out for a long period of time, the body releases cortisol, a negative hormone which affects ADH, the antidiuretic hormone which is directly responsible for telling the kidneys how much water to pump back into the body.

So watching stress levels can directly affect the amount of water in your body.

So control your stress levels and relax :)

2. Drink water to get rid of water

So as weird as this may sound, it's actually true. You can get rid of water retention by drinking more water.

This happens because of how our body works. When it doesn't get enough water, meaning when you're dehydrated, it tries really hard to keep the little water it already has, causing water gain.

Proper hydration also helps your liver and kidney to stay healthy and function properly, which can help you lose more water weight in the future.

So be sure to stay properly hydrated, drink a glass of water when you feel thirsty, but it's good even to drink when you're not thirsty.

Proper hydration is a big factor in general weight loss so maintaining proper levels of hydration can help you in the long run.

To know if you're properly hydrated, check your urine color. It should be as close to water-like as possible.

3. Exercise every day

Exercising is one of the best ways to lose water weight fast. Why? Well, because you sweat when you exercise, therefore releasing water, the amount of which can be up to 2 liters per hour.

The amount you lose depends on the clothes that you're wearing and the amount of body heat you generate, so it's not the same for everybody.

Exercising can cause water to be transported into your muscles and it can also reduce the soft look you can have because of water retention.

But make sure you're drinking enough water when you're exercising to prevent dehydration.

4. Get enough sleep

Sleep can also affect your kidneys, as one research showed.[1] It can affect how they regulate sodium and therefore increase or decrease water weight.

So it's really important that you get enough sleep every night as it will definitely help your kidneys to control how much water stays in your body.

The optimal number of hours you should sleep at night is 7-9.


5. Manage electrolytes

Potassium and magnesium are minerals with an electric charge which are called electrolytes.

And these minerals have a big effect on water retention because having too little or too much of them can cause a disbalance in the body's fluid regulation.

If you are exercising every day or live in a hot and humid climate, you should increase the number of electrolytes you put in your body. 

Best foods to get electrolytes from include:

• Yogurt
• Milk
• Watermelon
• Bananas
• Strawberry
• Orange 
• Lemon
• Pomegranate
• Cucumber
• Cheese
• Spinach
• Scallops
• Mushrooms

6. Keep an eye on salt

Sodium, which is also an electrolyte, can actually have a negative effect when having too much of it.

It can cause an increase in water retention if you're not drinking enough water and not having enough physical activity.

So water weight can decrease if you lower the intake of sodium.

7. Drink tea and coffee

Any drink that contains caffeine is a diuretic, which means it flushes water out of your system and reduces water weight.

If you drink water alongside coffee, you will have to pee quite often

This won't affect you in a big way but it will cause a slight decrease in water weight and it won't make you dehydrated.

So if you drink coffee or tea regularly, you will be able to get that excess water out on a regular basis.

8. Take dandelion

Dandelion supplements are used by athletes and bodybuilders to drop water weight before a big competition or an event to meet the weight requirements.

This herb helps with water retention in the way that it tells the kidneys to flush more urine out of the system with more sodium.

Research confirms this at it showed that it increases the frequency of urination within a period of 5 hours.

9. Cut out carbs

This is for me the golden rule of weight loss. It does so much good to your body!

When it comes to water retention, what carbs do is they convert into glycogen which sticks to water molecules and increases water retention.

The numbers go like this: 1 gram of glycogen comes with 3-4 grams of water with it. So if you switch to a low-carb diet, you would quickly experience a big weight drop as you got rid of your glycogen stores.

Also, carbs are notorious for increasing insulin production which causes sodium retention, an electrolyte with a not-so-positive effect on water gain mentioned before.

10. Up the protein levels

Not having enough protein in your body also causes fluids in your body to build up and you feeling bloated.

So what you should do is increase the intake of proteins. A good source of proteins are:

• eggs
• milk
• peanut butter
• ground turkey
• beans (edamame, black beans)
• canned tuna
• canned salmon
• sardines
• lentils
• oats
• greek yogurt
• cottage cheese
• soy
• sunflower seeds
• pumpkin seeds
• whey protein

Try any one of these tips and you'll start noticing a difference. Be consistent, try different things until excess water in your belly becomes part of history.

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