An adult body’s weight is made of 50-60% of water. More than this will become your water weight. Water weight is the fluid retention that refers to the extra water stored in the body’s tissues, circulatory system or cavities between cells. Water weight is also called edema. Water weight is normal and can be experienced throughout the day.
Fluid retention in the body fluctuates and you can experience the feeling of bloating or puffiness in the abdominal area, hands, feet and legs. Read the full article to know more about water retention.
What are the causes of water weight?
There could be some dietary factors, hormonal changes, medications, health conditions, or physical inactivity leading to fluid retention in your body. A few of them are:
High sodium intake:
If you have consumed high amounts of salt or salty foods you might experience bloating or puffiness which means your body has water weight. Body retains water after consuming high amounts of salt to balance the sodium levels.
Carbohydrates:
Consuming high amounts of carbs can also lead to water retention because glycogen binds with water in the muscles. Glycogen is the stored form of glucose. Each gram of glycogen comes with 3 g of water attached to it.
Menstrual cycle:
Water retention could be the result of hormonal changes in your body during periods or a week before starting your periods.
Certain medicines:
If you are on medications, water retention is usually a side effect. If you are on some medications, especially blood pressure medications and experience water retention you should consult a healthcare professional.
Medical history:
Your health conditions could be a major contributor that causes water weight. For example, kidney disease can impair the body's ability to remove excess fluid. Or liver diseases like cirrhosis can lead to fluid retention in the abdomen. Even heart conditions can lead to fluid buildup in the body.
Physical inactivity:
If you are standing or sitting for long periods it can cause water retention as fluids will pool in lower extremities.
How to reduce water weight?
Reducing water weight means getting rid of the excess fluid in your body. If you are looking for weight loss techniques, losing water weight can be an effective way to manage your weight. Here are some ways that can help you to lose water weight:
Dietary changes:
For better results, you need to adjust your diet and make some changes to it so you can get rid of the water weight. Eating healthy foods and following a healthy diet can help you manage your water weight. A few changes include:
1. Reduce your salt intake:
Sodium can lead to water retention. It is one of the major reasons why you gain water weight. Avoid consuming high quantities of sodium as it holds onto water. When we say hold your sodium consumption, we mean to ensure excluding processed foods from your diet. Also, avoid adding extra salt to your meals. All processed foods, chips, crackers, and fried food have a high content of sodium which is not good for your overall health as well.
2. Eat more potassium-rich food:
Bananas, avocados, spinach are some potassium-rich foods that you should include in your diet to balance out sodium in your body. Potassium is known to reduce water retention in the body because it balances sodium.
3. Consume more magnesium rich foods:
Foods like nuts, whole grains, and leafy green vegetables are a rich source of magnesium. Include these foods in your diet because magnesium helps with water retention.
4. Consume natural diuretics:
Foods with diuretic properties are those that can help you to remove extra fluid and sodium from your body. Foods like cucumber, asparagus, celery and parsley are some of the foods with diuretic properties. One can also consume diuretics, also known as water pills to reduce water weight. But when you can go for natural options, then better to try those.
Drink plenty of water:
How can you reduce “water” weight by drinking “water”? Doesn’t that sound a bit counterintuitive? But water weight could be the reason for you so water does not get stored in your body. being dehydrated. If you are dehydrated, your body will hold onto more water to compensate for not drinking enough water. Make sure you drink enough water or at least 8 glasses of water in a day.
Move your body frequently:
Physical inactivity is also one of the major contributions for water retention. Ensure you move your body frequently. You can talk a brisk walk daily or start doing cardio exercises like running, skipping, swimming or start with strength training. Do what you would like and enjoy to keep your body active.
Regular exercise can increase your blood flow and helps with excess water to get out of your body in the form of sweat. Moreover, regular exercising is good for your overall health as it can help to reduce inflammation and improve circulation.
Manage your stress:
If you are experiencing high levels of stress it will increase water retention in your body. Cortisol, the stress hormone, increases water retention in your body. Try to manage your stress by practicing stress management techniques like meditation, deep breathing exercises, or yoga that can help you to manage stress. Exercising regularly can also help you to manage your stress levels.
Improve your sleep schedule:
One way to manage your stress is to manage your sleep. Getting a better quality of sleep has its perks and those perks are numerous. You will experience your body is more relaxed than before if you get proper sleep, it will also help with weight loss, both in terms of losing fat and losing water weight.
Getting a total of 7-9 hours of quality sleep can help you reduce water retention improving sympathetic renal nerves in kidneys to regulate salt and water balance. Alos, quality sleep is good for your overall health.
Watch your carbohydrate intake:
Reducing your carbohydrate intake can reduce water weight because carbs are stored in the liver in the form of glycogen that binds the water. You can limit your carbohydrate intake by eating a balanced diet consisting of lean proteins, healthy fats and a low-carb quantity.
You also need to reduce the consumption of refined carbs. Refined carbs are the source of temporary energy. They can cause spikes in blood sugar levels and insulin levels which will increase in sodium retention by the kidneys. This will lead to water retention. Limit the consumption of white bread, pastries and sugary snacks.
Supplement to reduce weight:
You can take supplements like vitamin B6 and magnesium that can help to decrease water retention in your body. Women with premenstrual syndrome (PMS) should have these supplements to reduce water retention as they will act like diuretics.
Consult a healthcare professional:
You should consult a healthcare professional if the above measures do not work for you to reduce water weight. Water retention in your body could be symptoms of underlying medical conditions such as heart disease, liver or kidney disease. Consulting a healthcare professional can help you to manage water weight better.
Foods That Can Help to Manage Water Weight:
What you eat can play a significant role in managing your water weight. You have read dietary changes that you need to make in order to get rid of water weight. Here is a list of food to eat that can help you to manage water weight:
Cucumber:
Cucumber is a great source of potassium and as you have read earlier, you should consume food rich in potassium to balance out sodium in your body. Also, cucumber has high water content which will ensure you consume fluid in significant quantities. Cucumbers have caffeic acid that is a mild diuretic.
Asparagus:
Asparagus is a natural diuretic that contains amino acid called asparagine. It helps the body to eliminate excess fluids and salt from the body.
Celery:
Celery also has high water content. It is also a great source of potassium and is a natural diuretic.
Parsley:
Parsley is also a diuretic and a powerful one which helps to reduce water weight.
Bananas:
Bananas are a good source of potassium which will balance the sodium in your body.
Avocados:
Avocados are a rich source of potassium, healthy fats and fiber. Avocados are good to reduce water weight and for your overall health as well.
Berries:
Berries have high water content. Including berries like strawberries, blueberries and raspberries can help your body to release the stored water in your body.
Fruits:
Fruits like watermelon and pineapple have high water content and they act as natural diuretics. Watermelon has a compound called cucurbitacin that gives it its diuretic properties. On the other hand, pineapple contains bromelain that gives it its diuretic properties and also, helps to reduce inflammation.
Lemons:
Lemons are a rich source of vitamin C and are natural diuretic. Drinking warm water with lemon in it first thing in the morning can help you maintain water weight.
Leafy green vegetables:
Consume vegetables like spinach or kale that are a rich source of potassium and magnesium. Both the minerals help to balance fluid in your body.
Ginger:
Ginger is a natural diuretic. It is also one of the main ingredients in Indian cuisine. It helps to reduce water weight and promotes overall health.
Water alternatives:
In order to keep yourself hydrated, you can also choose alternatives to plain simple water that will not only meet your fluid intake requirements but also promote overall health. Alternatives like green tea and cranberry juice have diuretic properties that can help to flush out excess water from your body. Green tea also has antioxidative properties. Cranberry juice is good for urinary tract health.
Frequently Asked Questions:
How do you get rid of water weight?
Ans. You can get rid of water weight by limiting your sodium intake, increasing your physical activity and drinking plenty of water.
How to reduce water weight in one day?
Ans. You can reduce water weight in one day by drinking lots of water, consuming less salt, exercising, limiting carbs and eating healthy. Your water weight fluctuates the whole day.
Will I lose weight by drinking water for 24 hours?
Water fasting is a good way to reduce weight but only when recommended by a health specialist and under their supervision. You can lose water weight but you will not lose fat while being on water for 24 hours.
