For example, if your body is storing extra fluid in the tissues surrounding your heart, your heart has to pump under the excess weight of that fluid.

Over time, that puts unnecessary stress on a highly essential organ. Other organs can suffer from chronic excess fluid.

Anyone can experience fluid retention, but some lifestyle factors and underlying medical conditions can increase your risk. Fluid retention can result from a high-sodium diet, menstruation, certain medications, poor circulation, and elevated cortisol levels.

Of course, edema can also result from underlying medical conditions such as heart failure, cirrhosis, kidney disease, obesity, and pregnancy. A diet rich in sodium causes the body to retain water to dilute the sodium levels in your system.

This increases the fluid in your cells and in your bloodstream. A sedentary lifestyle is a common culprit for water retention.

Sitting or standing still for an extended period causes an unusual amount of fluid to build up in your tissues as gravity pulls blood toward your extremities. Thankfully, movement helps to maintain good blood flow and circulation. So keep moving! However, when our capillaries are damaged, liquid can leak into the gaps between our cells, resulting in water retention.

The lymphatic system is most known for its role in delivering and reabsorbing lymphatic fluid that contains white blood cells that fight against bacteria in the bloodstream. A malfunctioning lymphatic system can translate to a disruption in water retention. Unfortunately, premenstrual syndrome or PMS is attributed as one of the many causes of water weight gain.

In addition, changes in sex hormones, including progesterone and estrogen, can cause bloating and puffiness in the days leading up to their period. Some medications, including drugs for high blood pressure, cancer, and depression, can cause an increase in water weight.

Some over-the-counter pain relievers can also increase the amount of water your body retains. Short of taking diuretic water pills, what can we do to lose excess fluids? Read on to find out how to reduce water weight.

Sometimes carbs get a bad rap, but, in reality, our bodies rely on carbohydrates for energy. And since research shows that every gram of glycogen is stored with at least three grams of water, excess carbohydrate intake can cause a build-up of water weight.

Try to choose nutrient-dense carbs and be mindful of your serving sizes. Physical activity can be an excellent option for those trying to lose water weight fast through natural remedies. Any exercise that causes the body to sweat can help you quickly shed water weight.

Working out increases your circulation and improves blood flow, helping to move water into your muscles to support their growth and recovery.

It also helps burn off glycogen energy, which we know can help reduce water weight. It sounds counterintuitive, but our bodies are brilliant machines.

For example, if your body is constantly dehydrated, it will fight to retain fluids to prevent water levels from dropping dangerously low. The National Academies of Sciences, Engineering, and Medicine recommends a daily intake of approximately 3. Potassium has many roles in the body, including maintaining intracellular fluid volume.

Electrolytes counteract the effects of sodium to prevent fluid from building up while also increasing urine production. To support a healthy fluid balance, include potassium-rich foods like bananas, tomatoes, and avocados. Sodium, a major component of salt, is an electrolyte that the human body needs in small amounts to maintain fluid balance and keep muscles and nerves operating smoothly.

The body requires a delicate balance of sodium to water. Overeating salt skews the ratio and can result in rapid water retention. The most recent Dietary Guidelines for Americans recommends limiting your sodium intake to less than 2, milligrams daily.

In addition, be mindful of your dietary choices. Avoid processed foods as feasible, limit fast food, and opt for fresh, whole foods when possible.

Magnesium plays many roles in the human body. Good sources of magnesium include foods such as nuts, whole grains, leafy green vegetables, and dark chocolate.

Not a fan of magnesium-rich foods? No two bodies are the same, so the time it takes to lose water weight depends on a few factors. The rate at which we lose our water weight is influenced by how much water we retain, the cause behind the weight gain, and the methods we use to lose it.

But if you are retaining water after overindulging for a few weeks, it may take longer. Water weight gain occurs when our cells hold onto extra water, no matter how many calories we eat.

Fat gain, on the other hand, occurs when our calorie intake exceeds our energy output. To gain a pound of fat, you must consume an additional 3, calories than your baseline expenditure. The same goes for fat loss. You need to be in a 3,calorie deficit to lose a pound of fat.

Stay hydrated to keep your body from going into protective mode. Unused carbohydrates are stored as glycogen, accompanied by multiple water molecules. Therefore, eat carbs in moderation to avoid excess fluid retention.

Physical activity is a vital component of a healthy lifestyle. Regarding water retention, exercise helps remove excess fluids through sweat and improves blood flow.

When we sleep, our bodies efficiently undergo various metabolic processes to keep us running smoothly. High levels of sodium in the body can cause water retention. Limit processed foods like canned products, chips, crackers, and deli meats. Look for low-sodium options or choose the fresh option when possible.

Consider talking with your registered dietitian to design a supplement schedule that meets your needs. You might consider taking electrolytes and vitamins like potassium, magnesium, dandelion herb, and vitamin B6 to help your fluid status.

Water weight is not usually a cause for alarm, but in some cases, it can be a symptom of a severe underlying medical condition. Therefore, even for a mild case of water retention, it is beneficial to consult your medical doctor and registered dietitian nutritionist.

Some symptoms that indicate a need for prompt medical care include:. Water weight occurs when fluid collects in your tissues, typically due to lifestyle habits or underlying medical conditions. Adjusting your diet is the fastest way to reduce water retention. Limit your sodium intake and eat carbohydrates in moderation.

Water weight fluctuates more significantly and rapidly than weight gain from fat. This is because weight changes from fat depend more on calorie intake. Continuous glucose monitoring can be a game-changer as you embrace your health.

Signos works by providing users with real-time data so they can understand how their nutrition choices affect their overall health.

You know what they say— knowledge is power! Want to know if Signos is a good fit for you? Start by taking a quick quiz! Weight Loss: Which One Should You Aim For? Chelsea Rae Bourgeois is a registered dietitian nutritionist with several years of experience working in the clinical setting.

Once a track and field athlete on a competitive stage, she now finds joy in combining her passions as a health writer to help people embrace their wellness through nutrition and fitness. Please note: The Signos team is committed to sharing insightful and actionable health articles that are backed by scientific research, supported by expert reviews, and vetted by experienced health editors.

The Signos blog is not intended to diagnose, treat, cure or prevent any disease. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider.

Read more about our editorial process and content philosophy here. Take control of your health with data-backed insights that inspire sustainable transformation. It turns out that sleep may help decrease water weight.

Research has found that your kidneys can effectively manage the amount of water and sodium they store when you get adequate rest. Salty and sugar foods make your body hold onto more water than usual. Try cutting down on high-sodium foods, such as bacon, cookies, donuts, and ham. Replace sugary drinks with water flavored with pieces of fruit or cucumber slices.

Cook from scratch when you can, using fruits, vegetables, and whole grains. Read the label if you need to use a packaged item. Compare the sodium and added sugar contents across similar products.

Your body stores excess carbs that it does not use right away in your cells as glycogen, which has three grams of water. Most people on a 2,calorie diet need grams of carbs per day. Try swapping bread and pasta for meat, fish, or poultry to cut down on your carb intake. Excess cortisol, the stress hormone, may increase water weight.

Cortisol levels directly correlate to antidiuretic hormone ADH levels. ADH communicates with your kidneys to control the amount of water in your body.

Electrolytes , like magnesium and potassium, help manage the amount of water that your body stores. As a result, you might gain water weight if your electrolyte levels are out of balance. Water does not have electrolytes, so reach for a sports drink to replenish them. You might also consider electrolyte supplements if you are significantly increasing or decreasing your water intake.

Dandelion and magnesium supplements might help manage water weight. Research has found that dandelion has a diuretic effect. Magnesium is an electrolyte that helps control the amount of water inside your body. Some evidence suggests that vitamin B6 supplements reduce bloating and decrease premenstrual syndrome PMS symptoms.

More research is needed to know exactly how vitamin B6 affects PMS symptoms. There are several factors that result in excess fluid in your body. Some of the most common causes include eating too much salt, sitting for long periods, and taking certain medications. Some blood pressure drugs, like calcium channel blockers, increase fluid retention.

Certain anti-inflammatory medications like corticosteroids also cause your body to hold onto sodium and lose potassium, resulting in added water weight. Talk to a healthcare provider to determine if your medication is the cause of water weight. They might be able to provide an alternative medication.

Cortisol is best known as a stress hormone, although it's much more than that. The hormone helps keep your blood sugar and blood pressure levels stable, supports metabolism, reduces inflammation, and helps form memories. Although rare, fluid retention might be the result of elevated cortisol levels.

Cushing syndrome, for instance, might cause your body to hold on to sodium. This disorder occurs when tumors on the adrenal and pituitary glands release too much cortisol into your blood. Some people with an underactive thyroid hypothyroidism may have swelling around their eyes.

Estrogen and progestin, hormones in birth control pills , might increase fluid retention. This water weight is usually temporary and not significant.

Still, you may want to talk to a healthcare provider about other birth control options if you are uncomfortable. Fluctuating hormones cause many people to retain water the week before their period.

You might also notice swelling in your breasts, causing tenderness, during that time. Swelling in the legs is also common. Your circulatory system naturally becomes weaker as you age. The valves in the veins of your legs, which keep blood flowing upward to your heart, collapse a little.

As a result, blood pools in your legs and causes fluid retention. Severe health conditions, like congestive heart failure, also cause poor circulation. Pregnancy may cause you to gain water weight, especially as you get closer to your due date.

You may see swelling in your hands, feet, or ankles. Hormones are partly to blame, but the growing fetus also places strain on your blood vessels.

Keep in mind that water weight may not all come off the minute after delivery. You might have developed a blood clot if you suddenly have swelling that hurts, especially in one leg.

Get immediate medical attention if that's the case. One of the most common causes of water weight is excess salt in your diet. Sodium binds with water and traps it in your body. Carbs can also impact fluid retention, especially if you start adding them back after a period of restricting them.

Glycogen pulls in water. As a result, the more glycogen your body stores, the more water you take in. Sitting for long periods on cross-country flights or long road trips can cause water retention.

Your muscles contract from sitting too long. Your feet and legs may swell in response as fluid pools there. Water weight is not typically a cause for concern. You can typically lose water weight using home remedies. Still, excess fluid build-up and swelling are sometimes signs of a severe health condition, such as heart, liver, or kidney disease.

See a healthcare provider if you have:. There are many possible causes of water weight, including eating a lot of salty and sugary foods, sitting for long periods, and taking certain medications.

Try these tips to help you get rid of that extra fluid. Some lifestyle changes might help. Try getting enough sleep, reducing your salt intake, and staying hydrated.

Talk to a healthcare provider for additional help if water weight affects your quality of life and makes you uncomfortable. Water weight and edema are sometimes signs of severe health conditions, such as congestive heart failure and DVT.

You might require medications, like blood thinners or diuretics, to manage those illnesses. NIH News in Health. When body parts swell. Tobias A, Ballard BD, Mohiuddin SS. Physiology, water balance. In: StatPearls. StatPearls Publishing; Moreb NA, Albandary A, Jaiswal S, et al.

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