How to lose water retention safely

How To Lose Water Retention Safely

How to Lose Water Weight Safely

1. Exercise

Physical inactivity is one of the main culprits of water retention, so getting up and moving is one simple way to help shed water weight quickly and prevent tissues from holding on to excess water in your feet and ankles. Of course, increasing your physical activity is a win-win, because it can also help you lose fat and build muscle too.

Exercising can also cause you to lose water weight by burning up glycogen to provide energy. Not only does this deplete the glycogen stored in your liver and muscles, but it also removes all the water that is attached to it to cause water weight loss.

Note that this doesn’t mean you have to hit the gym twice a day to prevent water weight buildup. Instead, it can be as simple as practicing a few exercise hacks, like using the stairs instead of the elevator, taking a walk during your lunch break, or making sure to get up from the couch or computer for a quick stretch once an hour.

2. Monitor Your Sodium Intake

Because of the major role that sodium has in fluid regulation, decreasing your sodium intake is one of the most effective methods for how to lose water weight. The most recent Dietary Guidelines for Americans recommend limiting your daily sodium intake to less than 2,300 milligrams per day, which is equal to about one teaspoon or six grams.

Foods like canned meats, cold cuts, cheeses, frozen meals, soups and savory snacks can pack in tons of added sodium.

The best way to slash sodium intake is to include mostly whole, unprocessed foods in your diet. If you do have canned or processed foods from time to time, remember to opt for low-sodium varieties whenever possible to keep sodium content to a minimum.

3. Eat Adequate Protein

Protein plays a big part in maintaining fluid balance and keeping water and salt from leaking out into the tissues, so getting enough protein into your diet is crucial for avoiding water accumulation.

This is especially important for those on any kind of restrictive diet. Vegetarians and vegans, for example, should be especially mindful about monitoring protein intake.

So how much protein do you actually need? A good rule of thumb is to aim for one gram of protein for each kilogram of body weight. Someone who is 150 pounds, for example, weighs 68 kilograms and should try to consume at least 68 grams of protein per day.

Good sources of protein include seafood, poultry, lean cuts of beef and pork, eggs, beans and legumes. Go for fresh meats and low-sodium varieties of canned beans to prevent high salt intake and further cut down on water retention.

4. Increase Your Potassium Intake

Much like sodium, potassium is another mineral that is involved in fluid balance and may aid in water loss by both increasing urine output and decreasing sodium levels.

In fact, one study published in the American Journal of Kidney Diseases showed that restricting potassium intake led to an increase in water retention as well as an increase in blood pressure. 

It is recommended to get in at least 4,700 milligrams of potassium daily. High-potassium foods include leafy green vegetables, bananas, potatoes, avocados and tomatoes. Include a few servings of these foods each day, and watch the water weight slide right off.

5. Eat More Magnesium-Rich Foods

Magnesium also helps regulate fluid balance by increasing urine production, and several studies have found that raising your magnesium intake could reduce water weight.

In one study, women were supplemented with 200 milligrams of magnesium for two months, which was found to decrease premenstrual symptoms related to water retention, including weight gain, swelling and bloating. 

Most adults need between 310–420 milligrams of magnesium each day. Magnesium is especially high in leafy greens, such as spinach and chard, avocados, almonds, and black beans.

6. Stay Hydrated

Keeping well-hydrated can help flush out water and cut down on fluid accumulation quickly and easily. You should typically aim to drink between 25 percent to 50 percent of your body weight in ounces of water each day.

If you’re looking to up your water intake, drink a glass of water before each meal and snack, or try setting a timer to remind yourself to drink regularly.

Besides drinking plenty of water, you can also include a few hydrating foods in your diet as well. Fruits and veggies are the best choices, with watermelon, celery, strawberries, cucumber and lettuce topping the charts as the most hydrating foods available.

Retaining Fluids and Diet

Retaining excess fluids can leave you feeling bloated and puffy. If this is the case for you, it might surprise you to learn that diet can contribute to considerable fluid retention. Factors contributing to the retention of fluids include the following:

Salt

Sugar

Inadequate protein

Insufficient amino acids or B-vitamins

How to Lose Water Weight Quickly and Naturally

Natural Diuretic Aids

Many natural substances can serve as diuretic aids.  Reducing salt and eating more fruits and vegetables. According to Natural Diuretics, other natural diuretics include the following:

Apple cider vinegar (maintains potassium levels)
Celery
Celery seed
Cranberry juice
Dandelion
Green tea
Dandelion leaf tea (also helps in detoxification and urinary tract infections)
Fennel
Juniper berries
Nettle
Parsley
Diuretic Foods
Eating foods which have high water content is another way to increase the elimination of excess fluid retention. Other foods contain elements that boost kidney performance. You might want to try some of the following:

Artichokes
Asparagus
Brussels sprouts
Cabbage
Carrots
Cucumbers
Lettuce
Oats
Tomatoes (also aid metabolism)
Watermelon
Watercress
Along with these foods, garlic is another tasty solution if you’re looking for how to lose water weight quickly. Animal studies show that it is not only to a natural diuretic food, but it also aids in the fat breakdown.

Diuretic Beverages
Several beverages also have a diuretic effect:

Coffee
Tea
Coke (While the caffeine works as a diuretic, Coke can also wreak havoc with your sugar levels and cause bloating.)
It is also important to note that some studies show a connections between caffeine and weight gain due to increased insulin resistance.

Diuretics for Edema

If your body tends to accumulate excess fluids, it’s best to see your doctor to learn the cause. Diuretics are often prescribed to help those suffering from edema (accumulation of fluids in the body tissues).