11 Simple Ways to Lose Water Weight and Feel Lighter

To lose water weight, cut back on salty foods and simple carbs, drink more water, and move your body daily. Getting enough sleep, eating foods with potassium, and managing stress also help your body get rid of extra fluid.

Eating too many salty or processed foods causes your body to hold on to extra water. This can make you feel bloated or puffy, especially if you have underlying heart or kidney issues.1

Reducing your sodium intake helps your body flush out excess fluid and feel lighter. The American Heart Association recommends limiting sodium to no more than 2,300 milligrams (mg) per day, with an ideal target of 1,500 mg for most adults.2

Even small cuts in sodium can help your body rebalance its fluids and reduce water weight naturally.

When you eat carbohydrates, your body stores them as glycogen in your muscles and liver. Glycogen holds water—about 3 to 4 grams of water for every 1 gram of glycogen—which is why high-carb diets often lead to fluid retention.3

Carbs also raise insulin levels, which can cause your body to hold on to more sodium and water. This is one reason why people on low-carb diets often notice quick weight loss in the first few days—it’s mostly water.