Water weight is extra weight that the body can quickly accumulate for a number of reasons. It typically results in bloating and swelling in areas such as the face, stomach, legs and ankles. Our bodies are comprised of roughly 60% water, so when that fluid balance is thrown off by something such as a shift in hormones or too much sodium intake, one might experience an increase in water weight. The average person can experience a fluctuation of 2-5 lbs in one day from a shift in water.  The best ways to combat water weight gain are as follows.

  • Try to keep sodium intake in check. Aim for ~2,500 mg sodium or less/day.
  • Schedule a yearly physical with your doctor. If left unaddressed and undiagnosed, health issues such as heart failure, poor kidney function, infections and poor lymphatic drainage can result in major water retention.
  • Establish yourself with a registered dietitian who can perform nutrient deficiencies testing. A lack of certain nutrients such as magnesium, potassium and B6 can increase your risk for water weight gain.
  • Monitor your Intake of Refined Carbohydrates. Even if your overall calorie intake is low for your size and activity level, it is still possible to consume too much of the macronutrient carbohydrate, proportionately speaking. Water weight accumulates more rapidly with excess carbohydrate intake because for every gram of carbohydrate consumed, your body stores it with an additional 3g of water. It’s also worth noting that high insulin levels (from excess carbohydrate intake) can cause our body to retain more sodium.