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How do I Lose Water Weight?

Niki Acker
Updated May 17, 2024
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Poor diet and lack of exercise can both contribute to water retention, which can make a person weigh more and cause a bloated appearance. Diets high in sodium and the lack of adequate hydration are usually the culprits in an otherwise healthy person. Luckily, simple changes to your diet can help you to lose water weight.

If you wish to lose fluid weight, the most important things to do are to reduce your sodium and sugar intake and to make sure you drink at least eight ounces of fluid a day. Limit your daily sodium intake to 1000 milligrams when trying to lose fluid weight. You should avoid processed food, choosing fresher options, and do not add salt to food.

Choose beverages low in sugar, salt, and caffeine, and avoid alcohol. Grapefruit juice and cranberry juice are good choices if you want something a bit sweet. However, water and herbal tea, especially blends with ginger or dandelion, are the best choices when trying to lose water weight.

Incorporate diuretic foods into your diet. Diuretics induce urination, helping the body lose water weight. Some diuretic fruits and vegetables include melons, citrus fruit, leafy greens, tomatoes, cucumbers, peppers, carrots, onions, and celery. Eat as much of these foods as possible.

Other tips for losing fluid weight include eating small meals throughout the day, at least every three hours; choosing starchy, whole grain carbohydrates like brown rice and potatoes; and substituting oily fish like salmon or tuna for red meat. For snacks, choose bananas, apricots, avocados, raisins, unsalted whole wheat crackers, or unsalted nuts or seeds. These foods are rich in potassium and magnesium, which will help you lose water weight. Also make sure your calcium intake is high, at least 1200 milligrams daily, while trying to stop water retention.

When trying to lose fluid weight, take care not to undereat. Consuming too few calories can contribute to water retention. Aim for at least 1200 calories per day, depending on your weight and energy level. Exercise is also important; working out four days a week will help your body lose water weight through sweating and increased respiration. Exercise in the swimming pool can be especially helpful when trying to lose water weight, as the water pressure forces fluid out of body tissues.

WiseGEEK is dedicated to providing accurate and trustworthy information. We carefully select reputable sources and employ a rigorous fact-checking process to maintain the highest standards. To learn more about our commitment to accuracy, read our editorial process.
Niki Acker
By Niki Acker , Writer
"In addition to her role as a WiseGEEK editor, Niki Foster is passionate about educating herself on a wide range of interesting and unusual topics to gather ideas for her own articles. A graduate of UCLA with a double major in Linguistics and Anthropology, Niki's diverse academic background and curiosity make her well-suited to create engaging content for WiseGeekreaders. "

Discussion Comments

By SilentIce — On Aug 13, 2010

ColdRain- I agree that diuretic pills should be used with extreme caution. They can be addictive and some people abuse them, which can lead to serious problems. Additionally, if you use diuretic pills or another method to rid your body of water weight, make sure you don't get dehydrated. Still drink plenty of water and eat foods that are water rich.

By ColdRain — On Aug 13, 2010

If I am feeling bloated and want to lose water weight in a pinch, I will take a diuretic pill. A diuretic pill flushes the body and helps you lose water weight quick.

However, people should use diuretic pills with caution. Only take diuretic pills when you absolutely need to and don't make a habit of it. They can have harmful side effects if you are not careful or use them too much.

By Alchemy — On Jun 02, 2010

This article was very good. I learned a lot of things that I did not know about water retention. I never knew that foods rich in potassium and magnesium affected water retention. I did know that salt intake affects water retention, but cutting back on salt is harder than it sounds. I have been trying to cut back on my salt intake for a while but almost all foods are processed to some extent (Pasta, Bread, Butter, deli meats, etc.). Many of these foods contain salt in fairly large quantities mostly to control cooking properties as well as taste. It is a tough balance between cooking all meals from raw ingredients and having time to do anything else. Taking the time to do so as often as I can though has been important for me in maintaining my weight.

Niki Acker

Niki Acker


"In addition to her role as a WiseGEEK editor, Niki Foster is passionate about educating herself on a wide range of...
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