Many people think they are not losing weight despite their effort, but one thing that can make you feel that way is water weight. You may actually be losing weight but because there is water retention in your body, you will never feel like losing any weight.
Our body is composed of about 60% water and it plays a key role in every aspects of our life. However, when there is excess retention of water (edema) is the common side effect of the chronic inflammation.
Edema is also known as fluid retention and it can be caused by poor diet, food intolerance, diseases like kidney failure and toxin exposure. Some women may experience water retention during luteal phase of menstruation and during pregnancy.
Many people don’t see water weight as a serious health issue. However, It can negatively impact ones appearance and quality of life.
Here are the 6 ways to safely and quickly reduce the water weight.
1. Exercise Your Body on a Regular Basis
In a very short-term, exercise may be one of the best methods to reduce water weight. During exercise, you will certainly sweat and this means that you will lose water from your body.
The average fluid you can loss during one hour exercise is between 16-64-oz (0.5-2 liters), depending on factors like heat and clothing. Your body in the course of exercise also shifts some water to the muscles.
However, this does not stop you from drinking water; you still need to drink enough water during training session.
Conclusion: Regular exercise is a good way to maintain natural balance of fluid in the body and sweat out the excess stored water.
2. Manage Your Salt Intake
One of the most common electrolytes in human body is sodium, which can be obtained from salt. It’s a major player in hydration levels. If the sodium level is too high or too low, it can cause imbalance within the body and lead to fluid retention. This is very correct when it is coupled with low intake of water and lack of exercise.
Meanwhile, this somehow depends on individual blood levels and current daily sodium intake.
A study found out that, you may only store excess water if there is drastic increase or change in your habitual daily intake.
Conclusion: Sodium or salt plays important role in body fluid balance. Just try to avoid drastic changes like elimination of salt or excessive salt intake.
3. Sleep More
Research showed that sleep is as important as exercise and diets. Sleep may also have effect on the sympathetic renal nerve which regulate water balance and sodium in the kidney.
A study detected that when you sleep, the body acts like plumbing system and flushes out toxins from the brain. Getting adequate sleep may also help your body to control the hydration levels and minimize the water retention.
Conclusion: Getting a good night sleep can help your body to manage its sodium balance and fluid and help you reduce water weight in a very long term.
4. Focus on The Following Foods
To combat water retention, there are many foods you may wish to add to your diet. Foods are potassium-rich are often recommended because potassium can help balance the sodium level and then increase production of urine to help you remove excess water.
Bananas, beans, avocados, tomatoes, yogurt and dark green leafy vegetable or other dairy products are potassium-rich and very healthy.
Magnesium-rich foods or magnesium supplements are also highly recommended. They include nuts, dark green leafy vegetable, dark chocolate and whole grains.
The following herbs and foods are also often recommended to help you drop water weight in alternative medicine, supported by some clinical evidence;
• Corn silk
When you are trying the above mentioned foods, you may also wish to reduce or temporarily remove the foods that cause bloating or intolerances.
Conclusion: Certain herbs and foods can act as diuretics and help reduce water weight. Combine the ease with foods that can digest easily and don’t cause intolerance or bloating.
5. Drink Tea and Coffee or Take Caffeine Supplement
Coffee and tea are well-known diuretics that are very effective due to their high caffeine content. Caffeine can help increase short-term urine output and also decrease water weight slightly. Here is a perfect tea.
In a study, a glass of water with or without caffeine was given to participants in doses of 2mg/lb (4.5mg/kg) of body weight.
When caffeine is combined with water, participant’s urine volume increased significantly. Even though caffeine possesses a mild diuretic effect, it doesn’t lead to dehydration in habitual consumer.
Conclusion: Taking moderate amount of caffeine from tea, coffee or caffeine supplement may help you drop excess water.
6. Drink More Water
Interestingly, you can reduce water retention by being well-hydrated. The body always tries to achieve healthy balance, so if your body is constantly dehydrated, it will retain mote water to prevent the water levels to become too low.
Optimal daily water intake can help liver and kidney stay healthy and may also reduce water retention in the long-term. However, it is important to achieve balance, if you drink too much fluid, you may end up increasing your water weight.
Make sure you drink only when you are thirsty. You should also drink more water slightly when exercising or in a hot environment.
You can also monitor the color of your urine to assess hydration. When it is fairly clear or light yellow, it is an indication that you are well-hydrated.
Conclusion: Either dehydration or over-hydration can cause water retention. Make sure you drink a balanced amount of water every day.
7. Take Electrolytes
Electrolytes are the minerals with an electric charge, like potassium and magnesium. The play vital roles in the body, including regulating water balance. When the electrolyte level is too high or too low, it can cause shift in fluid balance. And this may lead to increase in water weight.
The electrolyte intake should be tailored to the water intake. If you drink much water, you may need more electrolytes. If you also exercise daily or you live in a hot or humid environment, you may need more electrolytes to replace those that lost with sweat.
Additionally, large amount of electrolyte from salty foods or supplements, couple with a low water intake can have an opposite effect and increase in water weight.
Conclusion: Electrolytes control cell hydration and water balance. Electrolyte can be very beneficial if you drink a lot of water, live in a hot climate, exercise a lot or do not eat salty foods.
The Bottom Line
If after you try all the above methods the problem still persists, it is important to seek medical attention. Excess water retention in some cases can be as a result of serious medical condition. So, the best way to combat water retention is to identify the root cause and treat the cause accordingly.
It may be as a result of lack of electrolytes, excess stress, inactivity, salt intake or the regular consumption of both processed and inflammatory foods. Many of these are among the main things associated with diseases, and poor health, which may be the real reasons to avoid them.