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How to Drop Water Weight

Two Methods:Adjusting Your DietAdjusting Your Lifestyle

Your body retains water for several reasons, including a high sodium intake and dehydration, leading to the storing of subcutaneous fluid in your cells. These cells can give your skin a puffy, bloated look, and may hide any muscle definition you’ve been working hard to achieve.[1] There are several natural ways to help drop water weight, but keep in mind these tips are geared toward temporary weight loss and should not replace permanent weight loss solutions like exercise and a healthy diet.

Method 1
Adjusting Your Diet

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    Drink more water. It may seem contradictory to try to lose water by consuming water. But staying hydrated is essential to helping your body release fluids (including water) and cleanse your body of any food that may be causing bloating.
    If your body is dehydrated, it will store water to compensate,
    leading to more water weight. Ensure you have at least eight glasses of water a day.[2]
    • Try to sip, rather than chug, water. Sipping water allows your body to digest food properly. Chugging water can actually make your belly swell up.[3]
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    Reduce your salt intake. Eating high amounts of sodium can cause your body to store water and lead to bloating.[4] Your diet should include no more than 2000-2500mg of sodium a day to allow your metabolism to function properly without leading to water retention.[5]
    • Avoid canned soups and frozen meals as salt is used as a preservative in these foods. Go for fresh meat from the butcher over deli meats, which is full of sodium.
    • Use table salt sparingly in your cooking and use less spices in your food to cut back on sodium.
    • Avoid pre-made salad dressings and sauces, as these are often high in sodium. Cheese is also a high sodium food, so cut back on cheese if possible.
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    Eat more fiber. Consuming fiber rich foods helps to cleanse your urinary tract, kidneys, and your colon, thereby releasing excess fluids.[6]
    • Have a breakfast high in fiber, like a bowl of whole grain cereal, or add a few tablespoons of add flaxseed to your breakfast cereal, your yogurt, or your morning smoothie. Flaxseed is high in fiber and omega-3 fatty acids. They can be ground in a coffee grinder or a food processor to then add to foods.
    • Have steamed or raw vegetables as part of your lunch and dinner.
      Avoid boiling or roasting your vegetables
      as this removes a lot of the nutrients and healthy fiber.[7]
    • Be sure to snack on fruits like blueberries, strawberries, raspberries, and blackberries, which are packed with fiber and other antioxidants.
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    Consume more coffee, tea, or cranberry juice. Coffee and tea are known diuretics, which help to release fluids from your body. Always balance your coffee and tea consumption with glasses of water to prevent dehydration.[8]
    • You can also drink cranberry juice, a natural diuretic that will help to flush toxins and fluids from your body.[9]

Method 2
Adjusting Your Lifestyle

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    Spend time in a sauna or a steam room. Sweating out water is one of the quickest ways to drop water weight. If you have access to a sauna or a steam room, take a 30 minute soak to sweat out the fluids and toxins in your body.[10]
    • Spend only 30 minutes at a time in the sauna to avoid dehydration.
      You will likely gain the water weight back after drinking or eating, but this is a good way to temporary shed water weight for the night.
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    Cut back on your alcohol consumption. Drinking alcohol can lead to dehydration, which will will then force your body to store excess water to stay hydrated. Avoid that glass of wine or pint of beer before and after exercise to stay hydrated and skip alcoholic beverages for the night if you want to avoid carrying any water weight.[11]
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    Adjust your exercise routine for the week. Exercise is great for your body in that it elevates your cortisol levels to a healthy level to help you work through any stress or tension. It also allows you to sweat out any toxins and fluids in your body. Increase the frequency and intensity of your workout for the week to encourage your body to sweat and to release water weight.
    • High intensity interval training (HIIT)
      can help you burn fat and sweat out water weight. This type of training is structured around simple, intense exercises, followed by short bursts for recovery or rest.You can perform HIIT exercises with gym equipment, or an exercise mat and a few free weights. There are several popular HIIT programs listed here.


  • Always consult a doctor before undertaking any type of alteration to your diet or exercise plan. The steps mentioned above are for temporary water weight loss only. They are not intended to replace a healthy, calorie reduced diet and adequate physical activity for long-term weight loss.

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Categories: Losing Weight