5. Cut Carbs
Cutting carbs is a common strategy to quickly drop excess water. Carbs are stored in the muscles and liver as glycogen, but glycogen also pulls water inside along with it.
For every gram of glycogen you store, 3–4 grams (0.11–0.14 oz) of water may be stored with it. This explains why people experience immediate weight loss when switching to a low-carb diet, which reduces glycogen stores.
Carbs also lead to a rise in the hormone insulin, which can cause an increase in sodium retention and re-absorption of water in the kidneys.
If you are on a low-carb diet or dieting in general, then a high-carb meal may pull excess body fluid into your muscles and increase water weight.
6. Manage Salt Intake
Sodium, which you obtain daily from salt, is one of the most common electrolytes in the human body. It plays a major role in hydration levels. If levels are too low or too high, it will lead to imbalances within the body and therefore fluid retention.
A high salt intake, usually due to a diet with lots of processed foods, may increase water retention. This is particularly true if coupled with low water intake and no exercise.
However, this does seem to depend on the individual’s current daily sodium intake and blood levels.
One study tested this and found that you may only store excess water if you drastically increase or change your habitual daily intake.
7. Drink More Water
Interestingly, being well-hydrated can actually reduce water retention. Your body is always trying to achieve a healthy balance, so if you are constantly dehydrated your body tends to retain more water in an attempt to prevent water levels from becoming too low.
Achieving an optimal daily water intake can also be important for liver and kidney health, which may reduce water retention in the long-term.
The benefits of drinking more water don’t stop there. Other research shows that it’s also important for health, fat loss, brain function and more.
As always, achieving a balance is optimal. If you drink excessive amounts of fluid you may actually increase your water weight. Simply drink when you’re thirsty and stop when you feel well-hydrated. You should also drink slightly more in hot environments or when exercising.
You can also monitor your urine color to assess hydration. It should be light yellow or fairly clear, which is a good indicator that you are well-hydrated.
8. Take Caffeine Supplements or Drink Tea and Coffee
Caffeine has been shown to increase short-term urine output and decrease water weight slightly.
In one study, a glass of water with or without caffeine was provided to participants in doses of 2 mg/lb (4.5 mg/kg) of body weight. When combining caffeine with water, participants’ urine volume significantly increased.
That being said, even though caffeine has a mild diuretic effect, it does not lead to dehydration in habitual consumers.
9. Change Your Habits
One of the best changes you can make is to reduce your intake of processed foods and excessive salt consumption.
Also, avoid sitting all day or for long periods, which can reduce your blood circulation. Physical activity can improve circulation and help you sweat out excess water.
Certain medications may also cause water retention, so check with your doctor or medical practitioner if you take medication daily and hold onto too much water.
Paying attention to the foods you eat, and making sure they’re not causing you digestive issues or inflammation, is also advised.
Finally, over or under consumption of water, alcohol, minerals, caffeine and salt can all cause water retention. Find a healthy, normal balance.
Culled from Authoritynutrition