How to Lose Water Weight Quickly [9 Fast Methods]

by Jay | Updated on December 22nd, 2022

Carrying excess water weight can give the appearance that someone is overweight even if they are not. Most people carry water weight around their lower stomach, which can be mistaken as fat.

Here are several steps that can eliminate this excess water weight.

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Lose Water Weight Quickly by Lowering Daily Salt Intake

People can lower their daily salt intake, which can greatly aid in losing excess water weight.

person standing on white digital bathroom scale

To do this, try putting pepper or a salt substitute on foods.

People will also want to avoid things like ham (although low sodium versions are fine), salami, hot dogs, and soups that are high in sodium as these will hinder efforts to lose excess water weight.

Consider Electrolytes

Electrolytes, such as magnesium and potassium, are minerals that have an electric charge. They have critical tasks in your body, such as managing water balance.

Fluid balance might alter when electrolyte levels become too low or too high. This may increase water weight.

You should match your electrolyte intake to your water consumption. For example, you may require additional electrolytes if you drink a lot of water.

If you exercise frequently or live in a humid or hot climate, you may require additional electrolytes to replace those lost via sweat.

On the other hand, large amounts of electrolytes from supplements or salty foods can have the reverse effect and raise water weight.

Follow a High Fiber Diet Plan

Create a high-fiber diet plan to lose water weight fast. Fiber will flush out excess water from a person’s body.

An easy way to add fiber to someone’s diet is by eating fiber-rich cereal and having a cup of probiotic yogurt daily. A high-fiber diet plan will keep water weight off over the long term.

Avoid Foods High in Sugar

Avoiding foods high in sugar is that a person’s body slows down when trying to metabolize sugar, which slows down the body’s ability to metabolize salt, which will again lead to water retention.

So people seeking to lose excess water weight will need to avoid pastry foods that are high in sugar, processed snacks, cola drinks, and sports drinks that are high in sugar, and limit daily intake of orange juice as it is extremely high in sugar as well.

Reduce Carbohydrates

Cutting carbohydrates is a frequent technique for losing extra water quickly. This is because carbohydrates are stored as glycogen in the muscles and liver, but it also pulls water inside.

3–4 grams (0.11–0.14 ounces) of water can be stored for every gram of glycogen. This explains why people lose weight quickly when they switch to a low-carb diet, which lowers glycogen storage.

Carbohydrates can cause an increase in the hormone insulin, which can enhance salt retention and water reabsorption in the kidneys.

Low-carb diets cause a decline in insulin levels, which causes salt and water loss from the kidneys.

Change your carbohydrate intake and find what works best for you.

Take Magnesium Supplement

Magnesium is yet another important electrolyte and mineral. It has recently gained popularity as a supplement for health and athletic performance.

Magnesium has been the subject of much research, and it has been shown that it plays over 600 different roles in the human body.

Studies have shown magnesium lowers water weight and premenstrual symptoms in women (PMS).

These changes occur due to magnesium’s action as an integrator with other electrolytes such as sodium and potassium. They work together to keep your body’s water balance in check.

Magnesium supplements have a slew of other possible health benefits for persons who are deficient in this mineral.

Drink More Water

Not drinking enough water can cause a person to gain excess water weight. The reason for this is that just like when the body does not get enough food, it will store what food it gets as fat; when the body does not get enough water, what it does get will retain in the body.

To avoid gaining excess water weight, drink at least eight glasses of water each day to guarantee that the body is properly hydrated.

Get More Exercise

A quick way to remove excess water weight from someone’s body is to get more exercise. When people exercise and their body gets hot, the body sweats to cool back down.

To eliminate extra water the body is carrying, try going for a jog or riding a bike for 30 minutes daily. People seeking to lose excess water weight should ideally be out exercising and working up at least a small sweat for 30-40 minutes 5 days a week.

Reduced Stress

Long-term stress can cause a rise in the hormone cortisol, which directly impacts fluid retention and water weight.

This could be because stress and cortisol boost the antidiuretic hormone, or ADH, which regulates the body’s water balance.

ADH functions by sending signals to your kidneys, instructing them on how much water to return to your body.

Controlling your stress levels will allow you to maintain a normal level of ADH and cortisol, which are vital for fluid balance and long-term health and disease risk.


Jay is a health and wellness enthusiast with expertise in water quality and nutrition. As a knowledgeable advocate for holistic well-being, Jay successfully manages Type 2 Diabetes through informed lifestyle choices. Committed to sharing reliable and authoritative insights, Jay combines firsthand experience with a passion for enhancing health."