Water weight is the extra water that gets stored throughout the body. Sometimes, the body may retain so much water as a result of chronic inflammations. This condition is known as oedema (fluid retention).
Lots of things can cause excessive retention of water. Some include a poor diet, diseases and sometimes a lack of sleep.
It is normally not a permanent condition and can even occur from taking so much drinks or food. Women may also suffer from fluid retention during their menstrual cycle or pregnancy.
Even though it’s not so serious, the excess weight from the water retention can make some people feel uncomfortable, sluggish and look weird.
So, if you feel the need to lose some weight because you feel extra bloated, the solution to lose the water weight. Don’t worry, it’s not difficult to lose water weight.
Fast facts on water weight:
• Water normally makes up 50 to 60 percent of an adult’s total body weight . Any extra water being held in the body is referred to as “water weight.”
• When water builds up in the body, it can cause bloating and puffiness, especially in the abdomen, legs, and arms.
• Water levels can make a person’s weight fluctuate by as much as 2 to 4 pounds in a single day.
• Severe water retention can be a symptom of heart or kidney disease. More often, it is temporary and goes away on its own or with some simple lifestyle changes.
Reduce sodium (salt) intake
Water weight doesn’t feel great. It makes you uncomfortable and could cause puffiness or bloating. The first step to beating this is by replacing sodium-rich foods with low-sodium equivalents.
So much sodium or salt can lead to immediate water retention. This is basically because the body needs to keep its sodium-to-water ratio balanced to function properly, so will hold on to water if too much salt is consumed.
Generally, 2300 is the recommended sodium intake per day. However, we tend to consume way more than that per day.
For example, the table salt we cook with has a high sodium content and the processed foods we eat also contain high sodium content. These include cheese, bread, soup mixes, savoury snacks, cold meats, frozen meals, etc.
Natural foods do not contain as much sodium as processed foods. Infact, some of them lower your sodium levels. Examples include bananas, leafy vegetables and avocados.
Get More Sleep
Sleep is an important health factor, next to exercise and diet. According to studies, getting adequate sleep is important for maintaining ideal hydration levels and reducing water retention.
Try to get a good night’s sleep if you want to get rid of water weight. Ideally, you are advised to get at least seven hours of sleep.
Make sure your electric screens are turned off at least thirty minutes before going to bed as this will help you get a more restful sleep. Also try to do a little meditation or yoga, read a good book or listen to some soothing music.
Cut Out Processed Food
As we have mentioned before, processed food is a major source of sodium in our diets. Most frozen dinners, canned foods, processed meats and pre-packaged snacks are high in sodium.
We suggest therefore, that you go for natural foods that do do not contain preservatives or additives
You can eat whole foods that are not processed or are processed minimally as it will help you quickly lose the water weight. Plus, they absolutely taste much better!
Even though intense exercise can cause a retention of water as a result of the swelling that occurs during the process of muscle reparation, in the long term, it can help get rid of the bloating. It does this by stimulating blood flow and helping the lymphatic fluid buildup in the extremities. So even though you might notice a bit of bloating a day after a tough workout, it should simmer down after.
As an alternative, you could also practice yoga for a more restorative routine.
Cut Out The Carbs
Did you know that the carbohydrates stored in your muscles and liver include excess water?
When you eat carbohydrates, your body uses some as energy immediately converts the rest into glycogen. As your body stores glycogen, it also brings water with it. For every gram of glycogen you store, three grams of water may be stored along with it.
High carb foods like rice, tortillas, bagels, muffins, desserts, sweetened beverages, crackers, pastries and pasta all have same effect on your body.
A low carb diet forces your body to rely on the glycogen stores in your body, which helps rid your body of excess water weight.
Eat More Fiber
Fiber helps get rid of waste, water and excess nutrients. Therefore, if you’re having diets that are low in fiber, your body may be retaining extra water weight.
The body usually doesn’t digest fiber, it passes through your intestines without breaking down. Since fiber tends to absorb large amounts of water as it moves through the intestines, it decreases the water weight.
It is suggested that you consume at most thirty eight grams of fiber and twenty five grams for men and women respectively. As you advance in age (over fifty), you’re expected to take less fiber.
Foods that contain high fiber include cereal, legumes, nuts, seeds, pasta, whole grains, vegetables, fruits. These are all great fiber sources.
Supplements such as magnesium oxide and vitamin B6 can be effective in the reduction of fluid retention. The supplements work with the kidneys to help the body flush extra water and sodium from the system.
According to studies, these two supplements effectively relieve the symptoms of PMS (Premenstrual syndrome, which includes the retention of water). They also decrease abdominal bloating, breast tenderness and swelling in the legs.
However, before going for any supplements, we suggest that you speak with a doctor first. This is because some of these supplements may have side effects that your body may be unable to deal with. Your doctor will let you know if it’s safe to proceed or if you should go for another.