Lose pounds and inches: The secret of water weight

Since the human body is 60% water, it makes sense that fluctuations in your body’s hydration can impact how you feel, look and how much you weigh. Excess water retention isn’t necessarily a huge health concern, but when you’re trying to get fit, it can be frustrating. Since your body is a brilliant machine, it does whatever it can to achieve balance so that your hydration is not too high or too low, but just right. But, your body can’t do it alone. It needs your help to achieve its mission.

Here are a few of my favorite recommendations to lose water weight.


Sleep 7 to 9 hours a night

Sleep truly is the miracle drug, isn’t it? A good night’s sleep helps your body function at its best. Your body’s plumbing system, including the sympathetic renal nerves in the kidneys, may work better to control hydration levels when the body is rested.

Avoid processed foods and sodium

Help your body be at its best by nourishing it with foods that help combat water retention. That does not include processed foods. Just say no! Opt for high-potassium foods such as dark green, leafy vegetables, avocados, tomatoes, beans and bananas. Also watch your sodium intake. Sodium is a natural electrolyte, a mineral that plays an important role in your body to help regulate water balance. Too much sodium and your body holds on to water and your weight increases.

Essential oils for water release

Three of my favorite essential oils for water release are Wild Orange, Grapefruit and Juniper Berry—just one drop each! FAB!

Grapefruit essential oil comes from the peel of the fruit and contains a range of beneficial compounds. It’s a natural diuretic for releasing excess water and can be applied topically to the skin or just add a drop to your water. It may also kick-start the lymphatic system—your body’s waste processing plant.

Wild Orange is a popular essential oil that may help your body filter out toxins stored in fat tissue. These toxins in the fat tissue are like a sponge and cause the body to hold onto water!

Juniper Berry essential oil is extracted from the berries of a coniferous tree and offers a woody, spicy and clean scent. It provides a powerful detoxifying agent and may help the kidneys filter more appropriately.


There’s just no way around it—exercise does the body good. If you’re working hard enough, your body will lose 16 to 64 ounces of sweat per 1 hour of exercise. Your body also shifts water to your muscles when you exercise. Just like a good night’s sleep, regular exercise can optimize your body’s ability to regulate its systems so it may help you maintain the perfect hydration balance your body craves. It’s important to keep drinking water when you exercise, too!

Drink water

Don’t avoid water when you’re trying to lose water weight! I know, it sounds like I’m fooling you here, but being well-hydrated can actually reduce water retention. If your body believes it’s dehydrated, it will hold onto water so that its water supply never gets too low. Proper hydration is also important to help your liver and kidney function. So, drink when you’re thirsty. If your urine is clear or light yellow, most likely you are properly hydrated.

Reduce stress

Consistent stress increases your body’s cortisol levels. Yep, you guessed it. Cortisol directly influences fluid retention. And, there’s another hormone in play: antidiuretic hormone or ADH. ADH increases when you’re stressed and have higher levels of cortisol. The ADH hormone communicates with the kidneys to tell them how much water to pump back into the body. You should strive for normal stress, cortisol and ADH levels, so that your body isn’t holding onto water it doesn’t need.

These steps to help your body achieve its optimal hydration levels aren’t difficult, but they are super powerful!

Melissa Esguerra