4 Simple Ways to Reduce Water Weight | ISO

 

1. Reduce Your Daily Salt Intake

The first thing you need to do to reduce your water weight is to replace foods in your diet that are rich in sodium with low-sodium alternatives. Consuming too much salt in your diet (especially along with low water consumption and no exercise) can lead to immediate water retention. This occurs because your body has to maintain its sodium-to-water ratio to be able to function properly, so it has to hold on to more water when you eat salt in excess.

To avoid experiencing an increase in your water weight, keep your daily sodium intake consistent to avoid straying from what your body considers to be a “normal” range. According to a study, water retention increases if you suddenly or drastically change the amount of sodium you eat.

2. Exercise Regularly

Regular exercise is the fastest and best solution to lose your water weight. Sweating water out through daily exercise helps you get rid of all the excess fluid that has accumulated in your body. The average amount of fluid lost if you do an hour of exercise is around 16 to 64 ounces, depending on the intensity of your workout and the heat.

While exercising, your body will also filter a lot of water into your muscles. This will reduce the amount of water that exists outside of your cells. Exercise also helps in improving blood flow and circulation. This helps to reduce fluid buildup in your body, especially in your legs and feet.

Exercise can reduce water weight even more because it burns through your stored glycogen. But to avoid dehydration, make sure you replace your lost fluids after your physical activity. It is recommended that you should get around 2.5 hours of exercise every week to keep your body active and prevent the build up of fluids.

3. Keep Your Stress Under Control

Cortisol is a stress hormone that gets produced by the adrenals whenever we encounter stressful situations and low blood sugar. Increased cortisol levels in your body leads to excess water weight. According to research, cortisol helps in the breakdown of fat. Having chronically elevated cortisol levels because of a stressful lifestyle or extreme dieting leads to excess water weight.

Almost every cell in your body has receptors for cortisol, so it has a severe impact on the functioning of the body. Under normal conditions, this hormone doesn't lead to increased water weight, but when your stress level increases, it does.

4. Eat Healthier Carbs

Although cutting carbohydrates from your diet can help you lose water weight quickly, it may also cause your energy to plummet. Also, when you restrict the amount of unhealthy carbs that you eat, your protein and fat consumption automatically increases in terms of your calorie ratio.

Since both protein and fat lead to water loss, this can also help in reducing water weight. When you do eat carbs, it’s best to go for healthy options like fruits and veggies instead of going completely carb-free.

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