If you’re wondering how to get rid of water weight, our 10 simple steps will make sure you feel – and look – great this summer.
Summer radiates carefree living, so nobody wants to enter sunny season feeling puffy and bloated, and if you’re feeling uncomfortably swollen, you could be carrying excess water.
Water retention is a really common problem that can strike at any time, but thankfully there are lots of fast-acting ways to ease discomfort and tackle it. Read on for the lowdown on how to get rid of water weight, and sail through summer feeling lighter and brighter.
1. Stay hydrated
Chugging more water when you’re naturally holding onto water might seem strange, but staying hydrated is an important step for losing water weight. This is because when the body is dehydrated it naturally retains its water reserves, making you feel bloated.
There’s concrete evidence that water works, in fact, results from a 2021 study showed that increased water consumption resulted in improved weight loss. For best results, aim to drink a minimum of two litres of water per day and you’ll reduce water retention fast.
2. Steer clear of salty foods
Salty treats that are made with ultra processed ingredients such as additives and preservatives are top on the list of culprit foods that cause water retention. The official daily upper limit of salt intake is 6g, but if you eat a diet that’s high in ultra processed ingredients, you’ll probably exceed the recommendation without even realising, and unfortunately, this spells bad news for your body.
Go easy on the saltshaker and flavour food with fresh and dried herbs (use parsley as it’s a natural diuretic), along with spices like ginger, garlic and cinnamon for extra depth of flavour.
3. Avoid sugary foods
We all know that too much sugar is bad for our health, but cakes, biscuits and chocolate are also on the hot list of foods that cause water retention. This is because sugar triggers insulin production, and insulin actually encourages the body to hold onto water.
If you’re wondering how to reduce water retention fast, ditching sugar is a definite must. And if you’re struggling to curb a sweet tooth, nibble on a piece of fresh fruit with a serving of protein-rich plain Greek yoghurt to even out the natural insulin spike that occurs when you eat carbohydrate-based foods.
4. Take herbal water tablets
Water tablets can be an effective way to reduce possible signs of water retention. They work by gently encouraging the body to lose water weight. It does this by passing it out naturally through sweat and urine.
HRI Water Balance Tablets can provide relief in around two to four hours from mild water retention symptoms. The easy-to-swallow herbal formula combines a unique blend of dandelion, uva ursi root, and buchu leaf to help you enjoy summer bloat-free.
5. Eat natural diuretic foods
Diuretic foods will give your body a helping hand to get rid of water weight – simply by making you go to the loo more often. Add cabbage to your weekly shopping list, because the cruciferous vegetable is an effective aid to get rid of excess water weight, plus it’s packed with fibre, vitamins and minerals.
Next up, water-based cucumber and watermelon are refreshing summer staples but they also increase urine flow, which releases fluid retention so make sure they form part of your regular diet.
6. Drink herbal tea
Sipping herbal tea can be a useful way to stay hydrated if you struggle with drinking plain water; there are also specific caffeine-free herbal tea blends that help to release fluid retention. Hibiscus tea, which is known for its slightly tart flavour is a natural de-bloater, while fennel and dandelion will also help to reduce possible symptoms of water retention.
7. Stay active
If you’re feeling puffy, get moving. You might be working from home where your day job involves sitting at a desk, or perhaps you’re not getting the recommended 150 minutes of exercise per week due to the frantic pace of modern life, either way, you may find that you’re prone to water weight.
When we’re sedentary our circulation becomes sluggish, which can lead to possible symptoms of water retention. The solution? Try to do simple stretches when you’re deskbound and take regular breaks from sitting down, whether it’s for the loo or to pop on the kettle. You may also find that going for a lunchtime walk or run helps to get rid of water weight. Check out these 5 exercises to get rid of water retention for some more workout ideas.
8. Help your hormones
Water retention is one of the most common symptoms leading up to menstruation, and although it can feel deeply frustrating, excess bloating before your period arrives is perfectly normal. Bloating, which tends to occur around the abdomen, can be a result of fluctuating levels of the hormones oestrogen and progesterone.
Keep a period diary charting how your water retention symptoms sync with the time of menstruation and try to cut out processed foods around this time to help alleviate period-related water weight symptoms.
9 Eat electrolyte foods
Electrolyte foods naturally help to balance the levels of fluid in your body by regulating minerals such as magnesium, potassium and sodium. To keep levels of electrolytes in check snack on bananas and avocado, add tomatoes to salads and sip on coconut water as it’s naturally rich in electrolytes.
10. Stay stress-free
Many of us naturally become more sociable in summer, but a jam-packed social calendar can be stressful as you strive to balance your priorities. Excess stress can elevate levels of the hormone cortisol, which can trigger water retention, so try to stay calm and collected. Taking a moment to practise mindful breathing where you focus on your inhalations and exhalations, along with spending time in nature are beneficial antidotes to stress.
Now you know how easy it can be to get rid of water weight this summer, all you need to do is choose some summer reading and relax!
