Feeling Puffy? Here's What Water Weight Is Really Telling You (And What to Do About It)

Ever step on the scale and wonder how you could be up 2 kilos overnight—when you haven’t eaten any differently? Before you panic, know this: you didn’t gain fat overnight. What you’re most likely experiencing is fluid retention, commonly called “water weight.”

And while it’s totally normal (and temporary), your body is trying to tell you something.

Let’s break down what water weight actually is, what might be causing it, and what you can do to support your body when it’s holding on to extra fluid.

💧 What Is Water Weight, Exactly?

Water weight is simply extra fluid your body holds onto in your tissues, skin, muscles, or between your cells. This is different from fat gain—water weight can fluctuate daily, even hour to hour.

Your body naturally shifts fluid to maintain balance (called homeostasis), but certain factors—like hormones, food choices, stress, or inflammation—can cause it to retain more than usual.

This might show up as:

• Puffiness in your hands, feet, or face

• Bloated belly or feeling "softer" than usual

• Clothes feeling tighter

• Sudden jumps in scale weight

📣 What Is It Telling You? 6 Common Causes of Water Retention

1. Hormones (especially around your period or during perimenopause)
   Fluctuations in estrogen and progesterone cause your body to retain more water. This is why many women feel puffier or heavier in the lead-up to their cycle or during hormonal shifts in their 40s–50s.

2. Increased salt or ultra-processed food intake
   Salt isn’t the enemy, but highly processed foods (chips, takeaway, sauces) contain massive amounts of sodium and few nutrients—causing water to build up in your tissues.

3. Not enough water
   Ironically, not drinking enough water can increase fluid retention. When you’re dehydrated, your body holds on to water as a protective mechanism.

4. Too many refined carbs
   Your body stores 3–4 grams of water for every gram of carbohydrate in your muscles and liver. So if you’ve had more bread, pasta, or sweets than usual, your body is holding onto water to process it all.

5. Stress and elevated cortisol
   Stress triggers cortisol, which can disrupt fluid balance, increase inflammation, and lead to bloating or puffiness.

6. Lack of movement
   Sitting too long (like at a desk or on a flight) reduces circulation and lymphatic flow—so fluid pools in the lower legs, ankles, and belly area.

🧠 Important: It’s Not “Bad” or Something to Fear

Water weight is normal, especially for women. It doesn’t mean you’ve messed up your diet or failed at fat loss. In fact, some water retention is part of muscle repair, hormone shifts, or simply a salty meal the night before.

What matters is learning to listen to it—not obsess over it.

✅ What You Can Do About Water Retention

You don’t need to detox, restrict calories, or cut carbs dramatically. Instead, focus on balancing your inputs and supporting your body’s natural rhythm.

1. Hydrate properly

• Drink 1.5–2.5 litres of water per day

• Add electrolytes (like magnesium or potassium) if you sweat a lot or drink coffee

2. Eat whole, potassium-rich foods

• Bananas, leafy greens, sweet potato, avocado, coconut water, and salmon all help flush out excess sodium

3. Reduce ultra-processed, packaged foods

• These are the biggest culprits for hidden sodium, poor digestion, and bloating

4. Move your body daily

• Walking, stretching, Pilates, or gentle strength training helps circulation and lymphatic drainage

5. Support hormone health

• Sleep 7–8 hours

• Manage stress with quiet time, journaling, or breathing exercises

• Eat enough—undereating can worsen hormonal water retention

6. Don’t panic over the scale

• If your weight jumps suddenly, wait 2–3 days before making assumptions

• Track how you feel, how your clothes fit, and progress photos—not just numbers

✨ Bottom Line: Water Weight Is a Message, Not a Mistake

That puffiness, bloating, or scale jump? It’s not failure. It’s your body speaking up.

Ask:

• Did I sleep well last night?

• Have I been extra stressed?

• What have I eaten the past few days?

• Have I been moving enough?

Then adjust gently and give your body what it needs to return to balance.

Because when you support your health—not punish it—your body stops holding on to what it doesn’t need.

Would you like this turned into a downloadable cheat sheet, “Beat the Bloat” checklist, or a visual Instagram carousel? I can create those for you too!