• Guides
    • Children
    • Teenagers
    • Toddlers
    • Women
    • Exercise
    • Hunger and Appetite
    • Digestion
    • Lifestyle
    • Diet Glossary
    • Nutraceuticals
  • Diet Types
    • Celebrity diets
    • Detoxing
    • Global Diets
    • Food diets
  • Food
    • A – Z Fruit and Vegetables
    • Basic Foods
    • Fair trade
    • Growing Your Own
    • Organic Food
    • Prepared foods
    • Processed Foods
    • Seasonal Foods
    • Herbs and Spices
    • Oils
  • Health
    • Surgery
    • Asthma
    • Eating Disorders
    • Cardiovascular Disease
    • Digestive Disorders
    • Joints, bone & Swellings
    • Muscular & Skeletal
    • Renal Disease
    • Skin Conditions
    • Sleep & Snoring
    • Blood conditions
    • Thyroid
    • Vaginal thrush
  • Nutrition
  • Weight
  • Recipes
  • Tools
  • News
  • Glossary
  • FAQ
  • Diet Shop
Diet UK
Diet UK
  • Guides
    • Children
      Chromium Deficiency

      Chromium Deficiency

      Effects of Processed Foods

      Effects of Processed Foods

      Good Fats and Bad Fats

      Good Fats and Bad Fats

      Magnesium Deficiency

      Magnesium Deficiency

    • Teenagers
      Calcium Deficiency

      Calcium Deficiency

      Foods for Teenagers

      Foods for Teenagers

      Iron Deficiency

      Iron Deficiency

      Nutritional Concerns

      Nutritional Concerns

    • Toddlers
      Commencing Weaning

      Commencing Weaning

      Difficulties Weaning

      Difficulties Weaning

      Foods You Should Not Feed Your Baby

      Foods You Should Not Feed Your Baby

      Is My Baby Ready for Weaning?

      Is My Baby Ready for Weaning?

    • Women
      Diet and Menopause

      Diet and Menopause

      Diet for Polycystic Ovary Syndrome

      Diet for Polycystic Ovary Syndrome

    • Exercise
      Exercise Can Reduce Blood Pressure

      Exercise Can Reduce Blood Pressure

      Benefits of Outdoor Exercise

      Benefits of Outdoor Exercise

      Equipment Needed for Home Workout

      Equipment Needed for Home Workout

      Exercising at Home

      Exercising at Home

    • Hunger and Appetite
      Macronutrients

      Macronutrients

      Micronutrients

      Micronutrients

      Vitamins Explained

      Vitamins Explained

      Sugar

      Sugar

    • Digestion
      The Digestion Process

      The Digestion Process

      Anatomy of the Digestive System

      Anatomy of the Digestive System

      Digestive System Physiology

      Digestive System Physiology

      What happens to your body after eating Christmas dinner?

      What happens to your body after eating Christmas dinner?

    • Lifestyle
      Celery-Free Diet

      Celery-Free Diet

      Diet and Mindfulness

      Diet and Mindfulness

      Soy-Free Diet

      Soy-Free Diet

      Shellfish-Free Diet

      Shellfish-Free Diet

    • Diet Glossary
    • Nutraceuticals
      Prebiotics

      Prebiotics

      Probiotics Explained

      Probiotics Explained

      Functional Foods

      Functional Foods

  • Diet Types
    • Celebrity diets
      Adrianne Curry

      Adrianne Curry

      Benjamin Bratt

      Benjamin Bratt

      Aisha Tyler

      Aisha Tyler

      Beyonce Knowles

      Beyonce Knowles

    • Detoxing
      Broccoli and Bean Soup

      Broccoli and Bean Soup

      Carrot and Apple Detoxifier

      Carrot and Apple Detoxifier

      Dried Fruit Muesli

      Dried Fruit Muesli

      Red Lentil Daal with Sunflower Seeds

      Red Lentil Daal with Sunflower Seeds

    • Global Diets
      Southern Chinese Cuisine

      Southern Chinese Cuisine

      Mexican Diet

      Mexican Diet

      Indian Diet

      Indian Diet

      Northern Chinese Cuisine

      Northern Chinese Cuisine

    • Food diets
      Flexitarian Diet

      Flexitarian Diet

      Low-Calorie Diet

      Low-Calorie Diet

      Food Combining Diet

      Food Combining Diet

      Fat Resistance Diet

      Fat Resistance Diet

  • Food
    • A – Z Fruit and Vegetables
      Apples

      Apples

      Courgettes

      Courgettes

      Asparagus

      Asparagus

      Cranberries

      Cranberries

    • Basic Foods
      Breads

      Breads

      Cereals

      Cereals

      Dairy Products

      Dairy Products

      Edible Fungi

      Edible Fungi

    • Fair trade
      Ben & Jerry's

      Ben & Jerry's

      Clipper Teas

      Clipper Teas

      Green and Black's Chocolate

      Green and Black's Chocolate

      Innocent Drinks

      Innocent Drinks

    • Growing Your Own
      Grow Your Own Sweetcorn

      Grow Your Own Sweetcorn

      Grow Your Own Tomatoes

      Grow Your Own Tomatoes

      Grow Your Own Fruit Trees

      Grow Your Own Fruit Trees

      Grow Your Own Gooseberries

      Grow Your Own Gooseberries

    • Organic Food
      Identifying Organic Food

      Identifying Organic Food

      Impact of Organic Food on the Environment

      Impact of Organic Food on the Environment

      Popularity of Organic Food

      Popularity of Organic Food

      Regulation of Organic Food Production

      Regulation of Organic Food Production

    • Prepared foods
      Appetizers

      Appetizers

      Condiments

      Condiments

      Confectionery

      Confectionery

    • Processed Foods
      Bread

      Bread

      Cereals

      Cereals

      Convenience Food

      Convenience Food

      Meats

      Meats

    • Seasonal Foods
      Why to Eat Seasonally

      Why to Eat Seasonally

      Seasonal Produce

      Seasonal Produce

    • Herbs and Spices
      What are Herbs and Spices?

      What are Herbs and Spices?

      Top Ten Herbs and Spices for Overall Health

      Top Ten Herbs and Spices for Overall Health

      Common Herbs and Spices

      Common Herbs and Spices

    • Oils
      Understanding Your Oils

      Understanding Your Oils

      Types of Cooking Oils

      Types of Cooking Oils

      Aromatics

      Aromatics

  • Health
    • Surgery
      Risks of Surgery

      Risks of Surgery

      Post-Operation Bariatric Surgery Diet

      Post-Operation Bariatric Surgery Diet

      Recovery Process After Surgery

      Recovery Process After Surgery

      Preparing for Surgery

      Preparing for Surgery

    • Asthma
      Diet for Asthma

      Diet for Asthma

    • Eating Disorders
      Binge Eating Disorder

      Binge Eating Disorder

      Extreme Dieting

      Extreme Dieting

      Diverticulitis Diet

      Diverticulitis Diet

      The Connection Between Food and Disease

      The Connection Between Food and Disease

    • Cardiovascular Disease
      Diet for Metabolic Syndrome

      Diet for Metabolic Syndrome

      Diet for High Blood Pressure

      Diet for High Blood Pressure

      Diet to Lower Cholesterol

      Diet to Lower Cholesterol

    • Digestive Disorders
      Peptic Ulcers

      Peptic Ulcers

      Hiatus Hernia

      Hiatus Hernia

      Gastritis

      Gastritis

      Diet for Gallstone Prevention

      Diet for Gallstone Prevention

    • Joints, bone & Swellings
      Gout

      Gout

      Diet for Osteoarthritis

      Diet for Osteoarthritis

      Diet for Osteoporosis

      Diet for Osteoporosis

    • Muscular & Skeletal
      Diet for Fibromyalgia

      Diet for Fibromyalgia

    • Renal Disease
      Chronic Kidney Disease (Renal Disease)

      Chronic Kidney Disease (Renal Disease)

    • Skin Conditions
      Rosacea

      Rosacea

      Eczema and Diet

      Eczema and Diet

    • Sleep & Snoring
      Obstructive Sleep Apnea

      Obstructive Sleep Apnea

    • Blood conditions
    • Thyroid
      Hypothyroidism

      Hypothyroidism

      Diet for Hyperthyroidism

      Diet for Hyperthyroidism

    • Vaginal thrush
      Vaginal Thrush

      Vaginal Thrush

  • Nutrition
    Macronutrients

    Macronutrients

    Micronutrients

    Micronutrients

    Vitamins Explained

    Vitamins Explained

    Sugar

    Sugar

    Dairy and Milk

    Dairy and Milk

  • Weight
    Can Meal Replacement Shakes Help Weight Loss?

    Can Meal Replacement Shakes Help Weight Loss?

    Useless or Harmful Weight Loss Advice

    Useless or Harmful Weight Loss Advice

    How to Lose Water Weight Quickly and Safely

    How to Lose Water Weight Quickly and Safely

    Maintaining Weight Loss

    Maintaining Weight Loss

    How Many Carbs Should I Eat to Lose Weight?

    How Many Carbs Should I Eat to Lose Weight?

  • Recipes
    Watercress Pesto Linguine

    Watercress Pesto Linguine

    Vegetarian Lasagne

    Vegetarian Lasagne

    Vegetable Bean Bake

    Vegetable Bean Bake

    Spinach with Paneer

    Spinach with Paneer

    Mushroom Pie

    Mushroom Pie

  • Tools
    BMI Calculator

    BMI Calculator

    BMR Calculator

    BMR Calculator

    Body Fat Calculator

    Body Fat Calculator

    Fat Loss Calculator

    Fat Loss Calculator

    Weight Loss Calculator

    Weight Loss Calculator

  • News
  • Glossary
  • FAQ
  • Diet Shop
How to Lose Water Weight Quickly and Safely

How to Lose Water Weight Quickly and Safely

June 28th, 2017 Weight Management

Excess water in your body can be caused by poor diet or food intolerances, and for most people is not a major issue. However, you may want to lose water weight to alter your appearance, and as such a number of people try to remove any excess water from their system.

Here are some ways that you can reduce the amount of excess water held in your body.

Exercise more

One of the best ways to get rid of water weight quickly is to do more exercise, as this will cause you to sweat out excess water. On average, an hour of exercise will cause you to lose somewhere between 0.5 and 2 litres of fluid, depending on clothing and temperature. [221]

Exercise will also cause water to be moved into your muscles, which will reduce water held outside of your cells. [222]




While you’re at the gym to exercise, it might be a good idea to try to sweat out some more excess water by going to the sauna after your workout – just ensure you avoid dehydration.

Get more sleep

Sleep has been shown to have an effect on the nerves in the kidneys which regulate water balance and sodium levels. [223] One study discovered that during sleep, your body flushes out toxins from the brain, so sleeping more could be a good way of losing water weight. [224]

Getting the right amount of sleep will help your body to control hydration levels and reduce the amount of water retained.

It is generally recommended that you get seven to nine hours of sleep each night, and achieving this may be an effective way of reducing water weight. [218]

Reduce stress levels

Long-term stress has been shown to increase levels of cortisol, a hormone that influences water weight and fluid retention. [225]

It is thought that this occurs because cortisol increases the production of a hormone known as the antidiuretic hormone or ADH. [226] ADH sends signals to the kidneys which tell them how much water they should be retaining, and how much should be sent back into the body.




Controlling stress levels will help maintain normal levels of hormone production and fluid balance, helping you to lose water weight.

Make sure electrolyte levels are balanced

When your body’s electrolyte levels become unbalanced they can alter the amount of fluid retained, which can lead to higher levels of water weight. [227]

Your intake of electrolytes should be directly proportional to how much water you’re drinking, as it’s likely that you will need more electrolytes if you drink a large amount of water each day. [228]

However, if you were to consume the vast majority of your electrolytes through salty foods while maintaining a low rate of water intake, it is possible that this could lead to increased water weight. For this reason, it’s advised that you drink a fair amount of water and ensure that your electrolyte levels are balanced.

Control sodium intake

Sodium is one of the most prevalent electrolytes in the body, and it plays a huge role in maintaining hydration levels. If these levels are too high or low then it will cause imbalances and increase fluid retention.

High levels of salt consumption are linked to increased water weight, particularly if you are not drinking enough water or exercising. [229] Meanwhile, a study looking into sodium and water weight found that drastically increasing or decreasing your daily intake of sodium will cause excess water retention. [230]

Consume more magnesium

Another key electrolyte and mineral in the body is magnesium. There has been extensive research into the role of magnesium, and it is known to perform in excess of 600 tasks within the body. [231]

Evidence has shown that magnesium can reduce water weight when consumed, and this could be due to the way magnesium interacts with other electrolytes, such as potassium or sodium. When combined, these control your body’s water balance.

Consider dandelion herb supplements

For years now, the dandelion herb (taraxacum officinale) has been used in alternative medicine to treat water retention. [232]

More recently, the herb has gained popularity among athletes and bodybuilders looking to lose water weight, whether this be in order to meet weight categories or add an extra-lean feel to their aesthetic.




It is believed that these supplements work by telling your kidneys that they need to expel more urine as well as excreting salt or sodium.

When tested by studies, it was found that dandelion supplements increase the frequency of urination within a five-hour period. [233]

Although these supplements are readily available and commonly used, there is still a need for further research to ensure safety and effectiveness.

Drink more water

While it may seem counterintuitive, increasing your water intake can lead to lower levels of water retention. [234]

Your body is constantly trying to reach the perfect balance of hydration, so constantly being dehydrated will lead your body to keep excess water in order to prevent water levels dropping to an unhealthy level.

Remember that what you’re looking for is a balance in hydration levels, so overhydrating can cause your levels of water retention to increase.

The easiest way to ensure that your water levels are correct is for you to drink when you’re thirsty and stop when you feel hydrated. Remember to drink more when warm or exercising, as you’re going to lose water through sweat.

Another simple way to monitor your hydration is through the colour of your urine. If you are well hydrated, it will be very light yellow or clear.

Eat foods rich in electrolytes

If you’re looking to reduce water retention then there are a number of foods that can be eaten to help you in this endeavour.

Potassium-rich foods are often recommended, as potassium can help balance sodium levels and increase urine production, helping you drop excess water. [235] Avocados, bananas and dairy products are good sources of potassium.

It is also recommended that you eat foods with a high magnesium-content, including nuts and dark chocolate.

Consider a low-carb diet

A common strategy among some people looking to remove excess water is to cut carbs from their diet, as carbs are stored as glycogen, which pulls water with it.

For every gram of glycogen stored in the body, 3-4g of water can be stored alongside it. When a low-carb diet is introduced a lot of this is lost, because glycogen levels are reduced.

Carbs also lead to an increase in insulin production, which can increase sodium retention and lead to excess water weight. [236] There is also likely to be an aesthetic difference, as low-carb diets increase water contained in your muscles, while reducing water kept under the skin. [237]

Consume more caffeine

Both coffee and tea are known to be diuretics, and are particularly effective due to their caffeine content. Caffeine has been shown to increase urine production and lower water weight slightly. [238]

Although caffeine is a diuretic, it doesn’t lead to dehydration in people who consume it regularly.

Make long-lasting lifestyle changes

For both water retention and overall health reasons, it is recommended to reduce the amount of processed foods and salt you consume.

Additionally, try to keep active as much as possible, because sitting for long periods can reduce your circulation, whereas physical activity can help you sweat out excess water and improve blood flow. [239]

Try to ensure that you do not consume too much alcohol as well, as this can cause dehydration, potentially leading to increased water retention.

Facebook Twitter Google+ LinkedIn Pinterest Tumblr VKontakte WhatsApp

Related Articles

Portion Sizes Matter Weight Management

Portion Sizes Matter

Portion Control Tips Weight Management

Portion Control Tips

Can Meal Replacement Shakes Help Weight Loss? Weight Management

Can Meal Replacement Shakes Help Weight Loss?

BOOST YOUR IMMUNITY
Wellman Vitabiotics Original – 30 Tablets Sale!
Wellman Vitabiotics Original – 30 Tablets
£8.12 £6.00
Buy product
Organic Super Greens Powder (150g) | 16 Superfoods to Protect Your Immune System from Colds and Flu | Researched and Tested | UK Made Super Greens for Nutrition, to Boost Immunity and Detox
Organic Super Greens Powder (150g) | 16 Superfoods to Protect Your Immune System from Colds and Flu | Researched and Tested | UK Made Super Greens for Nutrition, to Boost Immunity and Detox
£15.49
Buy product
Bioglan SmartKids Vitamin D | Immune Support | 30 Gummies
Bioglan SmartKids Vitamin D | Immune Support | 30 Gummies
£6.99
Buy product
Unbeelievable Health Bee Prepared Max Strength Immune Formula 20 Capsules, 40 g Sale!
Unbeelievable Health Bee Prepared Max Strength Immune Formula 20 Capsules, 40 g
£12.95 £11.99
Buy product
Proven | ProVen Acidophilus & Bifidus | 1 x 30 Sale!
Proven | ProVen Acidophilus & Bifidus | 1 x 30
£14.95 £13.04
Buy product
Sambucol Natural Black Elderberry for Kids | Vitamin C | Immune Support Supplement | 120ml Sale!
Sambucol Natural Black Elderberry for Kids | Vitamin C | Immune Support Supplement | 120ml
£8.84 £6.54
Buy product
Organic Turmeric Curcumin 1440mg with Black Pepper & Ginger – 180 Vegan Turmeric Capsules High Strength (3 Month Supply) – Certified Organic by Soil Association – Made in The UK by Nutravita
Organic Turmeric Curcumin 1440mg with Black Pepper & Ginger – 180 Vegan Turmeric Capsules High Strength (3 Month Supply) – Certified Organic by Soil Association – Made in The UK by Nutravita
£15.99
Buy product
ProVen Probiotic 50+ A-Z Multivitamin with Acidophilus & Bifidus – Complete Multivitamin & Mineral with Friendly Bacteria support for the Elderly
ProVen Probiotic 50+ A-Z Multivitamin with Acidophilus & Bifidus – Complete Multivitamin & Mineral with Friendly Bacteria support for the Elderly
£6.95
Buy product
Vitabiotics Wellkid Immune Chewable – 30 Tablets Sale!
Vitabiotics Wellkid Immune Chewable – 30 Tablets
£8.75 £8.13
Buy product
Proven Probiotics Acidophilus and Bifidus Plus Intestinal and Digestive Support – Pack of 14
Proven Probiotics Acidophilus and Bifidus Plus Intestinal and Digestive Support – Pack of 14
£10.62
Buy product
Pregnacare Vitabiotics His and Her Conception, 60 Tablets Sale!
Pregnacare Vitabiotics His and Her Conception, 60 Tablets
£18.35 £12.39
Buy product
Vitamin D3 1000IU (25μg) per tablet 15 Month Supply (450 tablets)
Vitamin D3 1000IU (25μg) per tablet 15 Month Supply (450 tablets)
£10.97
Buy product
Proven Probiotics Fit for School Chewable Tablets – Pack of 30
Proven Probiotics Fit for School Chewable Tablets – Pack of 30
£14.95
Buy product
Sambucol Natural Black Elderberry Immuno Forte | Vitamin C | Zinc | Immune Support Supplement | 120ml Sale!
Sambucol Natural Black Elderberry Immuno Forte | Vitamin C | Zinc | Immune Support Supplement | 120ml
£9.91 £9.00
Buy product
Vitamin C 1000mg with Bioflavonoids and Rosehip – 180 Vegan Tablets – 6 Month Supply – Contributes to The Maintenance of a Normal Immune System – Made in The UK by Nutravita
Vitamin C 1000mg with Bioflavonoids and Rosehip – 180 Vegan Tablets – 6 Month Supply – Contributes to The Maintenance of a Normal Immune System – Made in The UK by Nutravita
£16.99
Buy product
Vitabiotics Wellbaby Multi-Vitamin Liquid, 150 ml Sale!
Vitabiotics Wellbaby Multi-Vitamin Liquid, 150 ml
£5.95 £4.00
Buy product
Proven Probiotics Lactobacillus & Bifidus for Breast Fed Babies – Full of Lab4 Friendly Bacteria
Proven Probiotics Lactobacillus & Bifidus for Breast Fed Babies – Full of Lab4 Friendly Bacteria
£12.95
Buy product
Organic Turmeric Curcumin 1380mg with Organic Black Pepper & Organic Ginger – High Potency – 120 Veg Capsules – Certified Organic, Non GMO, Vegan & Gluten Free
Organic Turmeric Curcumin 1380mg with Organic Black Pepper & Organic Ginger – High Potency – 120 Veg Capsules – Certified Organic, Non GMO, Vegan & Gluten Free
£12.99
Buy product
LOW CARB PROGRAM
lcp
Join the award-winning Low Carb Program

People who use Low Carb Program have achieved weight loss, improved HbA1c, reduced medications and type 2 diabetes remission.

Get the tools you need to succeed.
Used in the NHS.

Join today >
Become A Primark Mystery Shopper
FEATURED ARTICLES
Flexitarian Diet
  • Featured
  • Types of Diet

Flexitarian Diet

By Sri B  /  12th February 2019
Flexitarian is the new healthy eating buzzword that is catching peoples’ attention, but what does it mean? Derived from the...
Read More
Prebiotics
  • Featured
  • Nutraceuticals

Prebiotics

By Alannah Cossey  /  19th December 2017
There is more knowledge surrounding probiotics than there is for prebiotics. Both are forms of functional food, yet the former...
Read More
Probiotics Explained
  • Featured
  • Nutraceuticals

Probiotics Explained

By Alannah Cossey  /  15th December 2017
There isn’t much awareness surrounding probiotics. They are widely available in the supermarkets and consumers appear to be buying them....
Read More
Functional Foods
  • Featured
  • Nutraceuticals

Functional Foods

By Alannah Cossey  /  7th December 2017
In the 21st century we are facing modern age health problems. Indeed, there have been great improvements; health care, hygiene...
Read More
Are You Eating Fake Food?
  • Featured

Are You Eating Fake Food?

By Alannah Cossey  /  21st November 2017
When you go shopping, how do you pick your food? Do you check labels to avoid the most scary sounding...
Read More
9 Surprising Effects Fast Food Has on Your Body
  • Featured
  • Food

9 Surprising Effects Fast Food Has on Your Body

By Tyler Fisher  /  2nd August 2017
Figures from the Food Institute show that the average family spends around half of their food budget on eating out,...
Read More

BUY FRESH FOOD
Latest Diet News
  • These Self-Help Books by Latinxs Are the Best Guides to Start the New Year Right - POPSUGAR

    20th January 2021
    These Self-Help Books by Latinxs Are the Best Guides to Start the New Year Right  POPSUGAR ...

  • TYH Diet trends - CKPGToday.ca

    20th January 2021
    TYH Diet trends  CKPGToday.ca ...

  • Four tips to improve your diet and beat COVID kilos, according to experts - SBS

    19th January 2021
    Four tips to improve your diet and beat COVID kilos, according to experts  SBS ...

  • How the COVID pandemic has impacted issues of obesity - Medical Xpress

    19th January 2021
    How the COVID pandemic has impacted issues of obesity  Medical Xpress ...

Subscribe to our newsletter!
Join our Facebook Community

Advertisement


  • FAQ
  • Our Ethos
  • Disclaimer
  • About us
  • Privacy Statement
  • Cookie policy
  • Back to top
© Diet.co.uk 2020. All rights reserved.
We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it.OkNoPrivacy policy