Water makes up to 60% of your body weight and is very essential for your survival. It actually plays a very important role in every aspect of your life.
However, if your body starts to retain large amounts of water, it is a sign of chronic inflammation. Water retention is also referred to as edema, and leads to a bloated feeling.
There are various reasons why your body retains water, including the following:
- Food intolerance
- Medical problems, including congestive heart failure and kidney failure, among others
- Hormonal fluctuations resulting from women’s monthly cycles,
- Poor diet
- Lack of exercise
- Exposure to toxins
Water retention is not a very serious medical problem for most people, but it can lead to other unpleasant side effects, including swelling of your feet, hands, abdomen, and legs.
Needless to say, water retention leads to weight gain, which can have a negative impact on your appearance and affect the quality of your life.
If you’re looking to lose water weight you’re in the right place. Here are 25 quick tips to help you accomplish your goal.
1. Reducing your Consumption of Carbohydrates
One of the most effective ways of reducing water retention is by cutting down on your consumption of carbohydrates.
Your body stores carbohydrates in the liver and muscles in form of glycogen.
Because glycogen has the ability to absorb water, it is therefore responsible for causing water retention in your body.
2. Reducing your Salt Intake
It is a well-established fact that increasing the amount of sodium in your diet leads to water retention.
Ideally, your daily salt intake should be between 2000 and 2500 mg of sodium. This allows your metabolism to function optimally without causing water retention.
To help lower your salt intake, you should minimize consuming foods that have a high content of salt, including canned soups and frozen meat, among others.
In addition, when cooking your food, always add a small amount of salt or spices.
3. Increasing your Consumption of Fiber
Eating foods that are high in fibre is known to help clean your kidneys, urinary tract, as well as your colon.
High consumption of fibre-rich foods helps release excess fluids from your body.
In order to ensure that you are doing this, you need to include foods that are high in fibre in your diet plan. Examples of such foods include whole grains, broccoli, black beans, lentils, Brussels sprouts, blackberries, avocados, bran flakes, and oatmeal, among others.
4. Spending Time in a Steam Room or Sauna
One of the most effective and fast ways of dropping water weight is sweating out water.
This means that if you spend about 30 minutes in a sauna or steam room, you will sweat out the toxins and fluids in your body.
However, spending more than 30 minutes in the sauna without taking a break will lead to dehydration. So be careful!
5. Reducing Alcohol Consumption
Alcohol consumption is known to lead to dehydration, which in turn forces your body to store extra water in order to stay hydrated.
It is, therefore, a good idea to stop taking alcoholic beverages before and after your exercises in order to stay hydrated.
In addition, avoid taking alcohol at night because it helps you avoid water retention.
6. Drinking More Water
This may seem to be a contradiction at first. However, it is a well-known fact that staying hydrated helps your body release more fluids, including water.
This is because if your body is always dehydrated, it tends to retain more water in a bid to prevent water levels to drop to very low levels. It does this in order to try and achieve a healthy fluid balance.
Drinking the right amount of water helps your body achieve the right balance and it also helps improve the health of your kidneys and liver.
This in return may help reduce water retention in the long-run.
7. Eating Asparagus
Asparagus is actually a natural diuretic. They are also a rich source of fibre as well as vitamins K, E, C, and A. However, you should always refrain from adding salt or salted butter when preparing them.
8. Drinking Cranberry Juice
Cranberry juice is also a natural diuretic that has the ability to remove excess water as well as toxins from your body.
However, drinking cranberry juice concentrate is better compared to cranberry juice cocktail because it does not contain added sugar.
9. Taking Dandelion supplements
Another great way of treating water retention is through the use of the Dandelion herb, also known as Taraxacum officinale.
Dandelion supplements have become increasingly popular with bodybuilders and athletes because they allow them to reduce water weight in order to meet a weight category or even for aesthetic purposes.
These supplements are known to reduce water retention by signalling to your kidneys to expel excess sodium and urine from your body.
10. Taking Electrolytes
An electrolyte can be described as a mineral with a magnetic charge. Examples of electrolytes include magnesium and potassium.
Electrolytes are very essential to your body because they help regulate water balance, among other important functions.
If electrolyte levels in your body are too low or too high, they are likely to cause shifts in fluid balance.
This can in return lead to increased water retention.
Essentially, your electrolyte intake should always match your water intake.
This means that if you consume large amounts of water, you should also consume more electrolytes.
In addition, if you live in humid environments or do a lot of exercise, your body may require additional electrolytes in order to replace the ones you have lost as a result sweating excessively.
11. Reducing Stress Levels
Controlling stress levels helps you maintain a normal level of cortisol and ADH.
This is very important for fluid balance as well as maintaining long-term health. It also helps lower your risk of disease.
Essentially, stress is known to increase anti-diuretic hormone as well as cortisol, which affect your body’s water balance directly.
12. Exercising More Frequently
Exercising regularly is known to be one of the most effective ways to reduce water retention in the short-run.
Any form of exercise that leads to sweating helps your body to lose water.
Your body is capable of losing an average of 0.5 to 2 litres of fluid per hour. However, this depends on such factors as clothing and heat.
The best form of exercise includes aerobic and cardio because they help increase your rate of breathing and heart rates.
These forms of exercises also cause a lot of sweating, leading to reduced fluid retention.
13. Sleeping More
Sleeping adequately is associated with a lot of health benefits.
Researchers have even concluded that sleep is as important to your health as diet and exercise.
Sleeping adequately is thought to help regulate water and sodium balance in your body by affecting the sympathetic renal nerves.
In addition, sleeping adequately can also help your body minimize water retention as well as controlling hydration levels.
Sleeping for 7 to 9 hours may be considered as adequate sleep.
14. Taking a Multivitamin
If you are lacking certain micro-nutrients, including vitamin B1 and B6, you are likely to experience water retention.
This means that you may need to take a multivitamin in order to ensure that your body is not lacking any essential nutrients.
If your body does not have adequate amounts of all the necessary nutrients, it will not work optimally.
15. Taking a Magnesium Supplement
Magnesium has of late become very popular with sportsmen and bodybuilders.
This is because it is a good electrolyte as well as an essential mineral.
Scientific research has shown that magnesium has more than 600 important roles in your body; however, it plays much more of an important role in women’s health, including reducing water retention and premenstrual symptoms.
It works well in conjunction with other electrolytes, including potassium and sodium, in order to help control your body’s water balance.
16. Drinking Tea and Coffee, or Taking Caffeine Supplements
You can take tea or coffee as a way of helping reduce water retention.
This is because these two beverages are good diuretics that are very effective because of their high content of caffeine.
In addition, results from scientific research have shown that caffeine has the ability to increase short-term urine output, thus helping decrease water weight to a certain extent.
Another great advantage of drinking beverages that contain caffeine is that it does not lead to dehydration even when taken regularly.
17. Eating Foods that Help Combat Water Retention
There are certain types of foods that are known to help fight water retention. It is therefore important to include such foods in your diet plan.
These types of foods are rich in potassium, which makes them effective for combating water retention.
Potassium is known to have the ability to balance sodium levels as well as increasing urine production. This helps you drop excess water.
Examples of foods that are rich in potassium include:
- Dark green leafy vegetables
- A wide variety of dairy products
In addition, you can also take magnesium supplements or foods that are rich in magnesium, including whole grains, dark chocolate, nuts, and dark green leafy vegetables.
These types of food are also known to have the ability to combat water retention.
18. Using Natural Herbs and Foods
Certain natural herbs and foods are also associated with the ability to combat water retention.
Most of them are used as alternative medicine and they include:
19. Limiting or Removing Temporarily Foods that Promote Bloating
There are certain types of foods that are known to promote bloating or other forms of intolerances.
You can ideally limit the consumption of such foods or remove them from your diet plan for a short period of time.
Examples of these foods include:
- Highly processed foods
- Fibre-rich foods
20. Taking Prescription Water Pills
Sometimes your doctor may prescribe water pills and prescription diuretics to help treat excess water retention.
These pills help enhance the ability of your kidneys to flush out excess salt as well as water through urine.
In most cases, prescription diuretic pills are given to people who are suffering from heart or lung problems.
They are also used to help reduce blood pressure, reduce swelling, and prevent fluid buildup.
21. Changing Your Habits
Changing some of your habits may be crucial when it comes to reducing water weight.
This may include:
- Reducing your consumption of processed foods
- Reducing the amount of salt in your food
- Avoiding sitting for long periods of time: This is because it can lead to poor blood circulation, leading to water retention,
- Ensuring that the medications you are taking are not associated with water retention
- Ensuring that your diet plan does not include foods that can lead to digestive problems or inflammation
- Avoiding over-consumption of caffeine, alcohol, water, and minerals because they all can promote water retention.
22. Taking Anti-Gas Pills
This is another effective and fast method of reducing water retention.
Taking anti-gas pills is known to promote digestion by helping break-up the gas bubbles in your digestive tract.
23. Drinking Cabbage Juice
Drinking cabbage juice containing a small amount of pepper in the morning can help reduce water retention quickly.
This is because cabbage contains minerals as well as properties that help prevent water retention.
It also has the ability to regulate water balance in your body and is also known to help prevent bloating and organ inflammation.
24. Eating Watermelon
Consuming water juice or the fruit itself can help reduce water retention. It is also associated with a number of health benefits.
25. Eating Foods Containing Probiotics
Probiotics refer to live bacteria and yeast that help improve your health, but more specifically, your gut health.
Taking foods that contain probiotics is known to help reduce bloating, gas, as well as abdominal distension.
Examples of these foods include kimchi, miso, yoghurt, and pickles, among others.
In most cases, water retention is not associated with adverse health conditions, especially where it is resulting from hormonal fluctuations or excessive consumption of sodium.
However, if it is being caused by something else apart from these two reasons, it is important to consult your doctor.
This is because it could be a sign of an underlying illness.
On the other hand, if you are experiencing water retention that is as a result of excessive consumption of sodium, alcohol, as well as certain types of food, or even because of your habits, you can try one or more of the tips of how to lose water weight given here above.