How to Reduce Water Weight: Diet, Physical Activity & More
Learn effective and natural ways to reduce water weight, including dietary changes, exercises, and lifestyle adjustments. Explore how staying hydrated, cutting down on salt and carbs, and adding daily physical activity can help manage water retention.
Water weight generally refers to the extra water that the body retains in its muscles, tissues, or bloodstream. It is a temporary form of weight gain caused by factors like high sodium intake, hormonal changes, dehydration, or certain medical conditions. Unlike fat, water weight can fluctuate daily and is often lost quickly through urination, sweating, or dietary changes.
Some of the major causes of water weight are high carb or high salt intake, nutrient deficiencies, prolonged sitting or standing and hormonal changes before menstruation. However, it can also be due to heart or kidney issues and certain medications like anti-inflammatories and contraceptives.
Keep reading to discover safe ways to reduce water weight, its causes, and when to seek medical advice.
Dietary Changes to Reduce Water Weight
There are numerous natural and fast ways to reduce water weight, like:
1.Cut Down on Salt
One can try replacing high-sodium foods with lower-sodium options to reduce water weight. Too much salt can cause the body to hold onto water, as it requires a balance between sodium and water to function properly.
Most of the sodium a person consumes is hidden in processed foods such as cheese, bread, cold meats, and snacks. Fresh foods like vegetables, seeds, and nuts have little sodium and can help lower sodium levels.
2.Drink More Water
It might seem strange, but drinking more water can help reduce water weight. When dehydrated, the body holds onto extra water. Drinking enough water helps improve kidney function and flush out excess water and sodium. A person should aim for about 3 litres of water daily and try replacing sugary drinks with water.
3.Reduce Carbs
When a person eats carbs, the body stores them as glycogen, which is bound to water. Hence, cutting down on carbs can help reduce water weight. An individual can replace some carbs with protein-rich foods such as eggs, lean meats, and soy products.
4.Water Pills
Diuretics or water pills help the body get rid of excess water and sodium through increased urination. However, they should only be used as prescribed by a doctor. Water pills are not recommended for long-term use, as they can cause dehydration or mineral imbalances.
Importance of Physical Activity for Reducing Water Weight
Water retention can cause discomfort and affect confidence. But just 30 minutes of daily activity can help reduce excess fluid by boosting sweating and circulation. Regular exercise even helps reduce water retention.
Even a short walk can make a difference. Moreover, adding cardiovascular activity and strength training to the routine can be especially helpful. Here are the top exercises to reduce water retention:
Yoga: To reduce the discomfort from water retention, practising yoga poses can be an effective measure. The Cobra Pose improves blood circulation and digestion, while the Shoulder Stand Pose helps move excess fluid away from the lower body and abdomen.
Running: A 30-minute jog or brisk walk daily can improve circulation while helping to reduce water retention. Now, whether a person runs outside or on a treadmill, this exercise is an excellent way to sweat out excess water and boost both physical as well as mental health.
Swimming: While swimming, all the muscles work, which is excellent for burning energy and improving heart health. It also helps disperse fluid that causes bloating while acting like a lymphatic massage. Additionally, a person can even make their swim more intense by simply using equipment such as fins or balls.
Aerobics: Doing regular aerobics can help reduce water retention by making one sweat. Aerobic exercises also improve circulation and help the body remove excess fluid naturally, especially from the feet and ankles, after sitting for long periods.
Cycling: Riding a bicycle is a full-body exercise that helps strengthen the heart and lungs while improving circulation. It even helps to sweat out excess fluid and reduces water retention.
Lifestyle Adjustments for Reducing Water Weight
It's important to take care of the body in numerous ways to help reduce water retention and maintain a healthy fluid balance. Here are a few simple but effective lifestyle practices to consider:
Get Enough Sleep: Not getting enough sleep can upset the balance of fluids in one’s body. A person must try to get 7-9 hours of sound sleep each night to help manage their hydration levels.
Manage Stress: Ongoing stress can raise cortisol levels, leading to water retention. A person can try activities such as deep breathing, yoga, meditation, or spending time outdoors to reduce stress.
Herbal Supplements and Remedies to Reduce Water Weight
Some herbs and supplements have natural diuretic properties that can help with reducing fluid retention. An individual should always check with their doctor first, especially if they are taking medication or have allergies.
Here are seven common diuretics to consider:
Dandelion: This plant boosts kidney function and increases urination. It can be taken as a tea or in the form of a pill.
Hawthorn: A member of the rose family, hawthorn helps with urine flow. A person can eat the berries or drink hawthorn leaf tea.
Horsetail: Acting as a natural diuretic, horsetail extract may help support kidney health. It can also be consumed as tea or capsules.
Juniper: Used for centuries as a diuretic, juniper can be added to stews and soups or used to flavour meat.
Green and Black Tea: These teas have diuretic effects, mainly due to their caffeine content.
Parsley: Known for its diuretic properties, parsley is great for those who struggle with diuretic medications. A person can easily add it to salads or meals.
Hibiscus: Consuming hibiscus can reduce water retention. A person can try hibiscus tea for its excellent benefits.
Make sure to discuss dosages and possible side effects with a healthcare provider before using them.
Besides these herbs, reducing sodium intake and increasing exercise can help reduce fluid buildup. Diuretic foods such as watermelon, grapes, celery, berries, asparagus, garlic, onions, and bell peppers are also useful.
Medical Considerations for Reducing Water Weight
Water weight is usually not a serious health concern, but in some cases, it can be a sign of a more serious condition. In this regard, one should know the following:
Severe water retention may cause the skin to look tight and leave a dimple when pressed, known as pitting oedema.
If fluid retention is accompanied by shortness of breath and coughing, especially when lying down, it could indicate fluid in the lungs or heart failure. This requires immediate medical attention.
Even if the water retention isn't severe, it's a good idea to see a healthcare provider if a person is concerned about their symptoms.
Conclusion
Water weight is generally not a major concern, but it can be uncomfortable and may happen repeatedly. A person can try staying hydrated, cutting back on salt and carbs, and exercising regularly to reduce and prevent water weight.
Moreover, choosing healthy lifestyle changes like getting enough sleep, managing stress, and a balanced diet can help support overall well-being and also keep the body in balance.
Consult Top Bariatricians for Personalised Plans
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