Exercise on a Regular Basis
Exercise may be one of the best ways to reduce water weight in the short-term. Any form of it increases sweat, which means you will lose water.
The average fluid loss during 1 hour of exercise is anywhere between 16–64 oz (0.5–2 liters) per hour, depending on factors such as heat and clothing .
During exercise, your body also shifts a lot of water into your muscles.
This can help reduce water outside of the cell and decrease the “soft” look people report from excessive water retention
Research on sleep highlights that it’s just as important as diet and exercise
Sleep may also affect the sympathetic renal nerves in the kidneys, which regulate sodium and water balance .
One study found that when you sleep, your body acts like a plumbing system and flushes “toxins” out of the brain
Long-term stress can increase the hormone cortisol, which directly influences fluid retention and water weight
This may occur because stress and cortisol increase a hormone that controls water balance in the body, known as the antidiuretic hormone or ADH
ADH works by sending signals to the kidneys, telling them how much water to pump back into the body