Ever had days when you feel your body is heavier than usual, you feel less active, you feel bloated, your face is puffed and you feel swelling among your feet, hands, and abdomen?
What is Water Weight?
Water normally makes up 50-60% of an adult’s total body weight. Any extra water being held in the body is referred to as “water weight” and also known as water retention.
Water weight or water retention is when fluid collects in your tissues, causing them to swell and make you feel bloated. It’s a condition where the body retains fluid that normally would go to the kidneys. So, instead of peeing out that extra fluid, your body stores it between your organs and skin.
When water gets stored in the body, it can cause bloating and puffiness, especially in the abdomen, legs, and arms.
What Causes Water Retention?
Pregnancy and Menstrual Cycle: Women experience water retention during pregnancy or before their monthly period.
Physical Inactivity: People who are physically inactive, such as when bedridden or sitting through long flights, may also be affected.
Poor Diet: Poor diet with an excess of processed food which has too much sodium also causes water retention.
Medical Condition: Excess water retention can also be a symptom of a severe medical condition like kidney disease or heart failure. So, if you’re experiencing sudden or severe water retention, seek medical attention immediately.
Medications: Medicines prescribed for chemotherapy, blood pressure, over the counter pain relievers etc.
This article is for healthy people with mild water retention and who wish to reduce their water weight.
Here are 6 ways how to lose water weight fast and easy.
1. Cut your Salt Intake
One of the most common causes of water weight or bloating is too much salt in your diet. Sodium binds with water and keeps it trapped in the body. So, the higher the sodium in the diet, the more fluid retention a person will have.
Salt plays a major role in hydration levels. If sodium levels are too low or too high, it will create an imbalance within the body and leads to fluid retention.
We recommend you to go for salt-free dinner when experiencing water retention.
2. Avoid Processed Food
Eating foods with refined carbs leads to rapid spikes in blood sugar levels and insulin levels.
High insulin levels, in turn, makes your body to retain more sodium by increasing the reabsorption of sodium in the kidneys. This leads to more fluid retention inside your body.
Table salt is very high in sodium, but 75% of the sodium people consume is hidden in processed foods. These include cheese, cold meats, bread, frozen meals, soup mixes, aerated drinks, and savory snacks.
3. Reduce Carbs Intake and Add Protein to your Diet
Carbohydrates also make your body to store extra water. So, when we eat carbs, the energy that we do not use right away is stored as glycogen molecules.
Reducing your carb intake is a quick way to use up the glycogen stores, which means that the water weight will also be reduced.
The human body requires a certain level of proteins for effective water balance. Protein attracts water and keeps your body balanced. A protein called albumin keeps fluid in the bloodstream and prevents it from leaking out and causing swelling.
Eat lots of potassium-rich natural fruits, vegetables, nuts, and seeds. These are very low in sodium. Potassium-rich foods can reduce sodium levels, including bananas, avocados, watermelon, cantaloupe, oranges, kiwi, strawberries and leafy vegetables like tomatoes and sweet potatoes.
Common carbs include bread, rice, and pasta. Replacing some daily sources of carbs with high-protein foods, such as lean meats, eggs, and soy products, can reduce the buildup of water weight.
4. Take Magnesium and Vitamin B6 Tablets
Magnesium is a very important mineral. So, increasing your magnesium intake may help you reduce water retention.
Foods which are magnesium-rich include nuts, whole grains, dark chocolate, and leafy, green vegetables. It’s also available in the form of tablets or pills.
Similarly, Vitamin B6 is important for the formation of red blood cells and serve many other functions in the body.
Foods rich in vitamin B6 are bananas, potatoes, walnuts, and meat etc.
5. Exercise Regularly
Exercise is one of the best ways to reduce water weight quickly. Any type of exercise increases sweat, which means you will lose water.
Physical activity is important in losing water weight. By exercising you be sweating out some fluid and also get thirsty and you crave for more water.
Regular exercise helps you maintain a natural balance of body fluids and flush out extra fluid in the form of sweat.
6. Drink Plenty of Water
Dehydration can make the body hold on to extra water to make up for lack of incoming water. So, drinking water can actually reduce water weight.
Water improves kidney function, by allowing excess water and sodium to be flushed out of the system.
Replace sugary drinks with pure water is a great way to keep up with the body’s daily water needs.
All the above factors help you in losing water weight fast and naturally. However, if water retention persists and causes problems in your life, then you should visit a physician.