We all know how important water is in the human body; even 60% to 70% of our body is water.
However, so the question arises that what is water retention? Excess fluid causes inflammation problems (Edema) and increases your water weight in the body.
It is also called fluid retention, which can be caused by consuming the wrong diet, viruses in the body, and kidney failure.
Women may also experience water retention during their menstrual cycle and pregnancy. For most people, excess water retention is not a serious health problem. However, the extra water weight increases your weight and you do not understand the reason for this.
Let us know how to get rid of water weight?
1.) Exercise is the way to reduce water weight in the body
How can I lose water weight quickly? Exercise is the best way to reduce water weight. Excess of sweat from the body will mean the loss of water in your body.
Depending on factors such as heat and clothing, it is possible to excrete normal fluid by 0.5–2 liters per hour during 1 hour of exercise. During exercise, excess water in the body is absorbed into the muscles, causing the body to feel tighter and reduce throttle.
However, you should still drink plenty of water during your exercise and staying hydrated.
Another good option to drain excess water is a sauna bath (sauna bath or steam bath), which you can do after your gym.
2.) Good sleep is a medicine to reduce fluid retention in the body:
Research has found that sleep is as important as diet and exercise. Sleep affects the nerves of the kidneys, which regulate the balance of sodium and water.
Studies show that when you sleep, your body acts like a plumbing system and throws “toxins” out of the brain.
3.) Electrolyte reduces water weight from the body:
When do people ask how to reduce water retention? Electrolytes are minerals that have an electric charge, such as magnesium and potassium. These are very important for your body as they regulate the water balance.
When the level of electrolyte is very low or high, it can imbalance the water present in your body. Due to this, water starts increasing in your body. If you drink more water, you may need more electrolytes.
If you exercise daily or live in a hot or humid environment, you will need extra electrolytes.
Conversely, if you take a large number of electrolytes, supplements, and salty foods and substances or consume less water, it can backfire for you and may also increase the weight of water in your body.
Electrolytes are found in some common foods such as:
Fruits: banana, orange, kiwi, peach
Dry fruit: apricots, apples, potato Bukhara, fig
Vegetables: sweet potatoes, mushrooms, spinach
4.) Low salt intake is the way to reduce water weight:
Sodium, which you get daily from salt, is one of the most common electrolytes in the human body.
Sodium balances hydration levels. If the sodium level is too low or high, it will cause an imbalance in the body due to which water weight can increase.
Consuming excessive amounts of salt, especially packaged food can increase the water weight in your body.
How to reduce water retention fast? Water retention can be more if you are eating more salt and also drinking less water or not exercising.
However, water weight depends on each person’s daily sodium intake. A study has found that if you make a big change in your daily salt usage, then only the water weight in your body increases.
5.) Use of magnesium to reduce water weight:
Magnesium is an important electrolyte. Research on magnesium has shown that magnesium is very good for improving health, especially for women.
The simple question is How to lose water weight? Magnesium not only reduces water weight but can also reduce menstrual symptoms (PMS).
Magnesium, along with other electrolytes such as sodium and potassium, alters all of these as well as reduce the water weight from your body. Magnesium is the highest in banana and spinach.
6.) Dandelion herb to reduce water weight:
The Dandelion herb, Taraxacum officinale, is used as an alternative medicine to treat water weight loss.
In recent years, it has also become popular among bodybuilders and athletes.
Dandelion use as water retention pills removes your urine and excess salt or sodium, which helps reduce water weight from the body.
The study found that the intake of Dandelion increases the ability to urinate for a period of 5 hours. Although, it is now popular and in use, it needs further study.
7.) Drink more water to lose water weight:
This is surprising but drinking more water increases water weight loss in the body. Your body always tries to achieve a healthy balance.
So if you are continuously drinking less water, then your body starts stopping the water inside to prevent the water level from decreasing, that is, the possibility of water retention increases.
Drinking enough water is very important for liver and kidney health, which helps to keep water weight low in the long term.
Does drinking water help you lose weight? The benefits of drinking more water do not stop here right now; According to the National Institute of Health research shows that it is also important for fat-burning, brain, etc.
As always, achieving a balance is important. If you drink excessive amounts of water or other fluids, your body may increase water weight.
You can drink a little more water after exercising, due to which the weight of water in your body is not large. Also, keep in mind your urine color to assess hydration.
Your urine should be light yellow or quite clear, this will tell if you are well hydrated or not.
8.) What to eat to reduce water weight:
There are many foods that you should include in your diet to deal with water weight. Potassium-rich foods are taken to relieve water weight, as potassium helps to balance sodium levels and properly increase urine.
Dark green leafy vegetables, beans, bananas, avocados, tomatoes, and yogurt or other dairy products are all healthy and potassium-rich.
Magnesium supplements or magnesium-rich foods are also used to reduce water retention. These include dark chocolate, green leafy vegetables, nuts, and whole grains.
The following foods and herbs are often advised to reduce water weight in alternative medicine:
9.) Low carbohydrate food:
Dropping carbohydrate items can reduce your water weight faster. Carbs accumulate in the muscles and liver as glycogen, but glycogen also draws water along with it into your body.
Whatever glycogen you store, 3-4 grams (0.11–0.14 oz) of water keeps accumulating in your body.
You may know water weight, but only when you start taking a low carbs diet. Low carbohydrate diets can cause a drop in insulin, which can cause a drop in sodium and water content in the kidneys.
What causes the body to retain water?
Your body is mainly made up of water. When your hydration level is not balanced, you may encounter such problems.
Generally, you may feel less agile or less active or heavier than normal due to water retention. Bloating, thickening, swelling, etc. are common health problems of water retention.
It is not necessary to take medication every time to deal with fluid retention. Also, even medicines you take may increase the risk of water retention.
The best way to prevent water retention is to make some lifestyle changes. Many factors can cause this. Here are some expert tips for dealing with water retention, including reasons.
1.) Stress can increase water retention:
Stress, if prolonged, can increase a hormone called cortisol, which directly affects fluid retention and water weight in the body.
This is natural because both stress and cortisol increase a hormone that regulates the water balance in the body, known as antidiuretic hormone or ADH.
ADH tells the kidneys how much water to pump back into the body. If you keep your stress levels under control, you will be able to maintain normal levels of ADH and cortisol, which is important for your health.
2.) Not drinking enough water may be the reason for water retention:
Drinking less water is a common cause of water retention. Lack of water increases the level of electrolytes, which can cause water to accumulate in the body.
So how much water should I drink to lose weight? Drink at least 5 to 7 liters of water daily.
Drinking less water is a common cause of water retention. Lack of water increases the level of electrolytes, which can cause water to accumulate in the body. So how much water should I drink to lose weight? Drink at least 5 to 7 liters of water daily.
3.) Water retention may occur due to sitting or standing for long periods:
According to experts, your blood circulation decreases due to sitting or standing for long periods. As a result, water retention may arise. The only way to stop this is to be physically active.
If you work in your home or office, then get up and take a walk or go to the washroom every 2 or 3 hours. With this, your blood circulation will be correct.
4.) These diseases can be the cause of water retention:
What are the symptoms of retaining water? Bloating in the stomach, swollen feet, legs, ankles, puffiness on face and hips, You may suffer from edema if you have some health problems like kidney, heart failure, liver disease, or brain tumor, etc.
Edema is the problem of accumulation of aqueous fluid in the body’s tissues or cavities, which is a form of water retention problem.
If you are suffering from any such disease then get medical advice and proper treatment from your doctor. This problem can also occur due to weight gain during pregnancy if you stop regular walking. So, be a little active during this time.
5.) The medicines you take may be the reason for water retention:
In some cases, the medicines you take may also cause water retention. Some medicines can cause side effects like fluid retention such as pain-relieving drugs without prescription, chemotherapy treatments, blood pressure medicines, antidepressants, birth control pills, etc. Therefore, always take these medicines according to your doctor’s instructions.
6) Eating too much salt can cause water retention:
Excess intake of salt is also a major reason for this problem. So eat less salt. If possible, do not eat foods rich in sodium or eat less such as soft drinks, processed food (chips, pizza, burgers, etc.).
Excessive water retention in your body makes you fat and unsightly. Most people suffer from this disease like Bloating in the stomach, swollen feet, legs, ankles, puffiness on face and hips.
People who eat outside food (chips, pizza, burgers, and soft drinks) more often see this problem. When do people ask me how to get rid of water weight from body? I laugh and answer it is very easy will you be able to? The answer is yes.
So I say reduce the amount of salt in food, take low carb food, Apple, Fig, Banana, Orange, Lemonade, Kiwi, Peach, sweet potatoes, tomatoes, mushrooms, spinach, apricots, Bottlebrush, Parsley, Hibiscus, Garlic, Fennel, Corn hair and drink more water.
So people ask me whether eating all these can cause loss of body water weight? I say 100% it will work.
Read this article carefully before beginning anything.