6 things to do in the morning to lose water weight

Ever woken up feeling bloated and puffy, as if the body somehow turned into a water balloon overnight? That’s water weight! While it’s not actual fat, excess water retention can make a person feel sluggish, uncomfortable, and heavier than usual. The good news? A few morning habits can help flush out that extra fluid and leave one feeling lighter and more energised. Here are 6 simple things to do in the morning to lose water weight.

Magnesium is like a superhero for balancing fluid levels in the body. Having a drink infused with magnesium-rich ingredients—such as lemon water with a pinch of Himalayan salt or coconut water—can help regulate hydration and reduce bloating. Magnesium works by relaxing muscles and supporting kidney function, which helps flush out excess water.

Most people think of exercise for burning calories, but gentle movement first thing in the morning can also help eliminate water retention. A few minutes of stretching, yoga, or even bouncing on the toes stimulates the lymphatic system, which is responsible for draining excess fluids from the body. A simple trick? Try doing a few toe touches and shoulder rolls before getting out of bed!


That innocent-looking breakfast pastry or sugary cereal might actually be making water retention worse. Processed and high-sodium foods cause the body to hold on to excess fluid. Instead, starting the morning with protein-rich, whole foods—like eggs, or soaked chia seeds—helps maintain stable blood sugar levels and reduce unnecessary water retention.


Cold showers do more than just wake a person up—they help reduce bloating too! Cold water stimulates blood flow and encourages the body to flush out toxins through the lymphatic system. Plus, it can tighten the skin and reduce puffiness, making it a great hack for anyone looking to feel and look less swollen in the morning.


While coffee is known for its diuretic properties, dandelion tea is an even better natural alternative for reducing water retention. This herbal tea supports kidney function and acts as a mild diuretic, helping the body expel extra fluids. Swapping out that first cup of coffee for dandelion tea a few times a week can work wonders for bloating and overall hydration balance.


Stress can be a sneaky cause of water retention. High cortisol levels (the stress hormone) can cause the body to hold onto extra water, especially around the midsection. Taking a few minutes each morning to practice deep breathing or meditation can help lower cortisol levels and encourage the body to release stored water. A simple technique? Inhaling deeply for four seconds, holding for four, and exhaling for six can instantly calm the nervous system.