7 Ways to Get Rid of Excess Water Weight

a man who can't button his pants

An overweight man struggling to button his pants | Source: iStock

Water weight is something many adults deal with, and getting rid of it can be a frustrating, drawn-out task. Adding to the feelings of being bloated and uncomfortable, you’re left with clothing that’s too snug, and a few unwanted pounds. We’ve all been there, which is why we spoke with the experts to learn more. Here are 7 ways to get rid of excess water weight.

1. Eat less sodium

Salt is everywhere, readily available on every kitchen countertop and restaurant table in the country. But keep in mind, it’s best to take it easy when reaching for that shaker. “When you consume excess amounts of sodium, your body will store excess amounts of water,” Dr. Matt Tanneberg, sports chiropractor and certified strength and conditioning specialist in Phoneix, AZ, said. “There is a direct correlation between the two. Make sure to read your labels, especially on boxed or processed foods and be conscious of adding table salt to meals.”

2. Drink more water

According to Robert S. Herbst, competitive powerlifter, coach (18 time World Champion, 30 time National Champion, 38 world records) and member of the AAU Strength Sports Hall of Fame, “The best way to lose excess water weight is to drink a lot of water. It may sound counterintuitive, but if you drink excess water, your body, in trying to get rid of it, will go too far and will flush too much water from your system, leaving you with less water than when you started.”

3. Exercise

This probably shouldn’t come as a surprise to you. Working out is a necessity to living a healthy life — no matter what. “When you work out hard, you sweat which will help you to rid of excess water that you are storing,” Tanneberg said. “You can also sit in the sauna or steam room after a workout to fully flush out the rest of the water weight.”

4. Fast

According to Rui Li, National Academy of Sports Medicine certified personal trainer, and Owner of New York-based CakeFit, fasting is the simplest way to quickly drop water weight, with the option of either a 16 hour or 14 hour period. “As long as the body is continuing to get water and electrolytes, the bloating will shed pretty effortlessly and your energy levels won’t physically deteriorate,” Li said. “Obviously, do not fast and go for really intense workouts because you’ll risk running out of steam pretty quickly. But don’t worry, the body has plenty of stored energy so not eating a few meals is really not a big deal, although for beginner fasters it might seem like you’ll die.”

5. Ditch the alcohol and caffeine

four different alcoholic drinks in glasses

Alcoholic drinks | Source: iStock

You know what it feels like to wake up in the middle of the night or the next morning after an evening of drinking, and it’s not good. Cotton-mouth strikes and you can’t seem to get nearly enough water. “Both alcohol and caffeine dehydrate you,” Tanneberg told us. “When your body gets dehydrated, it will try to hold onto any water in your system as a water source. This means that you won’t naturally flush out the excess fluid, you will actually retain excess amounts.”

6. Drink cranberry juice

No, cranberry juice isn’t just for women on their periods, as the bartender in The Departed suggests when Leonardo DiCaprio’s character orders one. “Cranberry juice will completely flush out your system of excess water,” Tanneberg says. “It is also an antioxidant so any free radicals in your system will get pushed out with the excess water. Make sure to read the label and opt for a juice with less amounts of sugar.”

7. Eat right

It’s always important to fuel your body with the proper nutrition, and it can also help to rid your body of extra fluid. As health and wellness coach Wendy Hendry, author of W.A.I.T.loss: The Keys to Food Freedom and Winning the Battle of the Binge, told us, “When I feel puffy, I start eating every 2-3 hours, and I make sure my carbs are healthy (no sugar, no bread, etc.), and I add protein to every small meal. I get half my body weight in water and two days in, I’m peeing like a champ. No more fluid bloat!”

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