Tips for Reducing Water Retention

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man pinching belly, holding water bottle, water retention

Water retention is of the most common issues people experience during weight loss. It is also one of the most difficult to control. Your weight management difficulties can be related to your exercise routine, supplement regimen, and/or dietary program. It can also be a result of certain foods.

Inside Influences

Up to about half of your overall body weight can be water. This is simply an accumulation of fluids. It may be the result of several different factors or any combination of them.

In most cases, it is not serious and can be addressed with basic steps. Water retention is sometimes due to other underlying issues. It is important to seek medical advice if you suspect this is the case.

  • An accumulation of fluid in the lungs known as pulmonary edema is a type of water retention.
  • Certain cardiovascular, liver, and kidney conditions can cause fluid to build up in various areas of your body.
  • Pregnancy is one reason women experience swelling in their legs and feet.
  • Pregnant women can also experience edema in their hands and/or face due to Preeclampsia.
  • Swelling due to fluid accumulation in one foot or leg can be the result of a blood clot.
  • It can also be the result of blockages within your lymphatic system.
  • Malnutrition can result in excessive fluid retention.
  • Specific forms of cancer cause your body to retain fluid.

Outside Influences

Water retention is also a side effect of certain forms of medical treatments, OTCs, and pharmaceuticals. You should talk to your doctor to see what steps you should take to address this issue.

  • ibuprofen gel capsules, NSAIDNSAIDs such as ibuprofen, aspirin, and/or celecoxib can cause fluid retention
  • Oddly, corticosteroids, which are used to reduce symptoms of edema, can cause it.
  • Chemotherapy may result in water retention as well as dehydration and malnutrition.
  • Hormone replacement therapy is another common cause of edema.
  • Many medicines to control blood pressure may cause water retention.
  • Antidepressants and antipsychotic medications can cause fluid retention.

Water Weight Control Measures

Most people suffer from one of the more controllable factors which cause water weight gain. The first step is to discover why you are retaining fluid. This might be your diet or workout. Inactivity can actually result in water weight gain.

One of the most common culprits is your sodium intake. Cutting back on salt-laden foods can assist in reducing your sodium intake. It is important not to eliminate all salt from your diet. It is responsible for binding to water to support your body’s fluid balance.

Salt is an easily accessible and inexpensive preservative. It is also often used to balance the bitterness of foods. Just about all products contain at least a small amount of added salt. It is important to know which of your go-to foods is laden with salt.

  • Cheese naturally contains quite a bit of salt, but that which has been processed can be excessive.
  • Prepacked and fast foods are almost guaranteed to be loaded down with added salt. This includes canned and frozen goods, especially if they include some sort of sauce.
  • Most all meat which has been processed contains a large amount of salt. This includes those are from the deli and products which have been cured.

Tip: If you know you need to cut back on the salt but need a little time to adjust ensure you are receiving plenty of water.

Carb loading can cause increased fluid retention. Carbohydrates are stored in your muscles and later burned as energy. Your body requires around 3 grams of water for every gram of carbs you consume. Bodybuilding competitors often use carb loading to achieve a fuller, harder appearance.

Reviewing Reduction Results

In some cases, you may only need a bit of time to shed your water weight. The amount of fluid your body retains fluctuates much like your weight does naturally. If you can find no obvious culprit, simply monitor it for a few days.

water bottle with tape measure, water retentionWhile your bathroom scales can be a starting point, they are not an accurate tool for weight loss. As you build muscle you will also gain weight. Your waist size, on the other hand, should decrease. Muscle weighs a more than fat, so you should also record your body measurements as you progress. This will provide a more accurate picture of what is going on.

Don’t obsessively weigh yourself as it can lead to inaccurate results. It can also kill your motivation. Set a schedule to weigh at the same time about once a week. Mark this down and date it for future reference.

Try cutting back on alcohol and avoiding excessive use. It causes your body to dehydrate and your cells to drown. If your clients are in town and your meeting at the pub, drink a glass of water between your social beverages.

Supplement Success Rates

Be cautious when considering diuretics prescribed or over the counter. These force your kidneys to flush your body of salt and water. Diuretics can cause electrolyte imbalances and severe dehydration when taken indiscriminately.

It is also important to choose products which are manufactured by reputable companies. Check out the ingredient label. Don’t just pop a pill because it claims miracle status. Some of those listed below commonly found in supplement formulas for water retention.

  • Stinging Nettle is said to intensify urination.
  • Some believe Cleavers stimulate your lymphatic system.
  • Dandelions are a popular folk medicine for edema.
  • Corn Silk Tea is thought to be an age-old diuretic.
  • Buchu infusions are believed to promote fluid elimination.

Note: Be careful when taking supplements. Combining some herbal properties with pharmaceuticals and OTC can produce serious side effects. Always check for drug interactions.