6 Ways to Reduce Water Retention
Water makes up approximately 50%–75% of the human body. It is essential to a healthy body, facilitating nutrient absorption and waste elimination. Without water, we wouldn’t be able to function properly.
However, the body sometimes fails to expel excess water, resulting in water weight, water retention, or edema. When this happens, our bodies store water in the circulatory system or within cavities and tissues, causing bloating and puffiness in the legs, arms, ankles, and abdomen. Water retention is also responsible for weight fluctuations ranging from two to four pounds per day (0.9kg–1.8 kg).
Fluid retention may be an occasional issue, but it can also be a sign of a serious health condition, such as a heart or kidney disease. If you fall into the first category, some simple life changes can help you reduce water retention. Keep reading to learn what they are.
Exercise More
If your job demands that you sit or stand for long hours, you probably experience swollen legs and feet. Therefore, it is imperative to start exercising. Regular workouts will help you reduce water retention short term, as you will lose it through sweat. Aside from improving circulation and stimulating blood flow, exercise reduces water buildup by burning glycogen stores and shifting water into your muscles.
While exercise should be a part of your everyday routine, many of us don’t have the time to go to the gym. If you are not a fitness enthusiast but still want to stay in shape, try the Pomodoro Technique. It entails 20–25 minutes of focused work, followed by a 3–5 minute break, which you can use to stretch or move around.
Regardless of your workout intensity, don’t forget to drink plenty of water to avoid dehydration.
Take Mineral Supplements
Sticking to a healthy diet helps reduce water weight to a certain extent, but it is not always enough, and some people still feel swollen. If you are wondering how to reduce fluid retention, you can try taking minerals, such as potassium or magnesium.
Both are vital electrolytes involved in easing fluid balance. They aid your body in getting rid of sodium and extra water from your system. If you decide to take them as a pill, note that they should never be a substitute for nutrient-rich food.
On that note, you can get your dose of potassium and magnesium by eating spinach, bananas, dried fruits, almonds, coconut, lentils, and dairy products.
Reduce Your Salt Intake
Sodium, which we get from eating salty food, is one of the leading causes of water retention. As one of the most common electrolytes in our bodies, it plays an essential role in hydration. However, if its levels are too high or too low, it can cause fluid imbalances, leading to fluid accumulation. This happens because your body tries to maintain a safe sodium-to-water ratio.
Dietitians and health professionals recommend taking no more than 2,300 mg of sodium per day. However, we are all aware that this dose can be difficult to track, mainly because of the hidden sodium amount in processed foods. You should reduce your intake of frozen meals, savory snacks, bread, and cheese and opt for low-sodium alternatives, such as leafy vegetables, bananas, and avocados.
Try Out Herbal Remedies
Herbal teas are famous for their diuretic effects, but before using any of them, it is recommended to consult a healthcare professional. Dandelion, mint, nettle, and verbena relieve water retention symptoms and stimulate your waterworks.
Dandelion tea has become increasingly popular in recent years, especially among bodybuilders and athletes who need to meet a specific weight category and flush the excess water quickly. Teas like this will reduce water retention by encouraging frequent urination and eliminating additional salt.
Other herbal remedies used as diuretics include horsetail, parsley, fennel, and corn silk.
Stay Hydrated
If you fear that increasing your water intake will only worsen your fluid retention issue, think twice. Dehydration is to blame for making the body hold on to the extra water — it is afraid of not receiving enough water, so it starts storing.
Conversely, drinking more water helps you stay hydrated, improving your liver and kidney function and eliminating excess water and sodium. So, if you are wondering how to stop retaining water, it is imperative you drink at least 2 liters of water daily and even increase this amount during the summer months.
Cut Down on Refined Carbohydrates
Avoiding eating excessive amounts of refined carbs is one of the most common answers you can get to your question on how to stop water retention. When we eat carbohydrates, this energy is not used immediately but is stored as glycogen in the liver and muscles. However, glycogen also pulls water, and each gram stores 3 to 4 grams of water.
Carbs also lead to spikes in blood sugar and insulin levels. The kidneys reabsorb more sodium when your insulin levels are high, causing your body to retain more fluid. If you have a problem with excess water, reducing your carb intake will quickly deplete your glycogen stores, thereby lowering your water weight. It is advisable to consume fewer carbs and switch to high-protein food, such as eggs, soy products, and meat.
Keep Track of Your Water Percentage
To help you keep track of your body's water percentage, consider using the EROS Smart Scale. This innovative scale measures your body composition, including water weight, and syncs with an app to provide you with personalized insights and recommendations. With the EROS Smart Scale, you can easily monitor your water retention and take action to improve your overall health and well-being.
Bottom Line
Water retention is usually not a cause for concern, though it can be uncomfortable, especially if it is frequent. You can get rid of or alleviate this problem by reducing your salt intake, exercising regularly, keeping yourself hydrated, and lowering your processed food intake. However, if this issue persists, it is best to seek medical attention, as it may be a symptom of a serious condition, such as hormonal changes, heart failure, or kidney disease.
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