Water retention is the body's response to hormonal, environmental, or disease changes. There are many cases of excess fluid in the body causing bloating and weight gain. Although severe fluid retention can make hands and feet sore and stiff, most people notice weight gain first. If not caused by disease, "water weight" can be controlled through diet, exercise, and preventive habits.
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Method 1 of 3: Changing Diet
Step 1. Reduce salt intake
Sodium, or salt, causes water retention and holds it in tissues. Stop consuming processed foods that contain high levels of sodium. This includes potato chips, canned foods, frozen foods, and fast foods. Season dishes with herbs and spices, do not use table salt.
Avoid eating out. Restaurant food usually contains more sodium than home food
Step 2. Eat potassium-rich foods
Potassium helps absorb and reduce sodium in the body. Add foods high in potassium, such as sweet potatoes, beetroot, oranges, coconut water, apricots, figs, cantaloupe, raisins, and bananas.
Step 3. Increase fiber intake
Experts recommend 25 to 35 grams of fiber per day, but most adults only get 10 to 15 grams. Fiber increases the efficiency of the digestive system so you can expel excess fluids and solid waste. Fresh fruits and vegetables are the main sources of soluble and insoluble fiber. You need both to maintain a healthy digestive system.
- Replace refined carbohydrates with whole grains. Choose breakfast cereals and high-fiber whole-grain breads over white bread. Cook brown rice, quinoa, and other whole grains to serve with protein and vegetables.
- Gradually incorporate fiber into your diet as the digestive system takes time to adjust.
Step 4. Add coumarin rich foods in the diet
Some sources say that this natural compound helps regulate fluid in tissues. Limit consumption of coumarin to small and healthy levels. The trick, sprinkle cinnamon powder on breakfast cereal or coffee, drink chamomile tea in the morning or evening, and add celery and parsley to recipes.
Step 5. Drink 8–10 glasses of water daily
Make sure you drink at least 2 liters of water every day. While it may seem like drinking water is the very opposite of your efforts to lose water weight, drinking water can actually improve metabolism and organ function. A properly hydrated body can flush out chemicals, sodium, and other causes of water retention.
- Drinking is especially beneficial if you are bloated due to premenstrual syndrome (PMS). If your water retention is due to heart failure, kidney disease, or another medical condition, talk to your doctor about how much water you should drink a day.
- If you're thirsty and want to drink flavored water, try cold or hot herbal teas, or add lemon, lime, or cucumber slices to your water. Avoid sugary drinks, such as soda, as the kidneys have to process the sugar and that will reduce the hydration benefits.
Step 6. Avoid high amounts of caffeine and alcohol
Diuretics are substances that increase the volume and frequency of urination, and drinks containing caffeine and alcohol are the main diuretics that can cause dehydration. Although they can excrete water in the short term, diuretics can actually dehydrate you and cause bloating in high or regular doses.
However, natural diuretics such as cranberry juice and cabbage are beneficial in reducing fluid retention
Step 7. Add vitamins A and C
These two vitamins help minimize fluid retention by increasing the strength of the capillaries, the tiny ends in blood vessels that regulate the water content in tissues. Supplements of vitamins A and C are very beneficial.
- Sources of vitamin C are oranges, chili peppers, green and red peppers, kale, broccoli, papaya, strawberries, cauliflower, brussel sprouts, pineapple, kiwi, and mango.
- Vitamin A is found in sweet potatoes, carrots, spinach, kale, swiss chard, winter squash, and mustard, mustard, turnip, and beetroot leaves.
Method 2 of 3: Living an Active Life
Step 1. Be active throughout the day
Fluid retention in the feet is very common in elderly and sedentary people because when they sit for long periods of time, fluid accumulates in the legs. If you work at a desk or sit for long periods of time, take a break every 1-2 hours to get up and walk around for a few minutes.
- Minimize time sitting or standing in one place. If you have fluid retention, walking or moderate exercise two or more times per day can help reduce fluid intake rather than just one exercise.
- Exercise your legs while on the plane. Get up and stroll down the aisle, or do a calf raise in a chair. The body will likely retain fluids during the journey. However, you can reduce the weight of the water by moving around as often as possible.
Step 2. Exercise 30 minutes a day
Exercise can help you lose water weight quickly, as long as you're sweating. If possible, do exercise until your heart rate increases for at least half an hour a day, such as jogging, biking, dancing, or using an elliptical machine.
- Consult with your doctor before starting a strenuous exercise plan.
- Keep your body hydrated while exercising! You will need to excrete extra fluids through sweating, but don't get dehydrated. Take a break at least every 20 minutes.
- Be aware that at the beginning of an exercise program, you may temporarily gain weight due to water retention in your muscles. That's why exercise should be done regularly. Never starve yourself. It will only make water retention worse.
Step 3. Find physical activity in daily life
You don't need to work out at the gym to be active. Aim to get out of the house every day. You can walk for shopping at the local market instead of the supermarket. Bring your own bag at the store, don't use the shopping cart. Intend to be physically active when completing daily tasks.
Make house cleaning fun by turning on music and moving to the beat. Do homework while moving your body to music so you can reap the benefits of exercise in a fun and productive way
Step 4. Choose to walk, bike, and take stairs
Don't be afraid to move your body. Better to take the stairs than wait for the lift. Forget the car, you can just walk or bike. If by car, park as far from the destination as possible, and reach the remaining distance on foot. Small efforts to stay active and moving will help remove the water weight that may have accumulated from sitting too much.
Method 3 of 3: Implementing Preventive Habits
Step 1. Raise your legs as often as possible
Due to gravity, fluid tends to build up in the feet, ankles, and legs. Try to balance it by lifting your legs whenever you get the chance. Put your feet on a chair at night, or lie down with your feet on a pillow.
Ideally, the leg should be raised to level with the heart. This is to help reduce fluid buildup and return blood back to the heart
Step 2. Wear compression stockings if recommended by your doctor
Compression stockings are tight socks or special stockings that put pressure on the lower leg. These stockings can improve blood circulation and are often used by people whose feet are swollen or have to stand all day. Discuss the use of compression stockings with your doctor or other medical professional.
Step 3. Ask your doctor if the medication you are taking causes water retention
Nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin and ibuprofen, beta blockers such as metoprolol, and estrogen therapy (including birth control pills) can cause fluid retention. If you are taking one of these medications, try asking for a change. Talk to your doctor before reducing or stopping prescription medications.
Say, "I'm exercising and eating healthy, but I still feel bloated. Is there any chance that my medication might be causing it?"
Step 4. Talk to a doctor about water pills
Your doctor may prescribe "water pills," or diuretics such as hydrochlorothiazide and furosemide to help remove extra fluids. Remember that all medications have side effects and they are only helpful if your water weight is caused by a specific condition. For example, diuretics will help with edema, but should not be used for the common bloating associated with PMS.
Step 5. Try massage to improve circulation
Massage therapy can improve blood flow and help drain the lymphatic system which holds a lot of water in the body. Relaxation massage can also reduce stress hormones that add to weight problems. Discuss your concerns with the massage therapist so he or she can focus on the correct technique.
Step 6. Reduce stress
The body produces the hormone cortisone when you feel stressed and this hormone makes the body retain water weight. Minimize stress levels so that you feel healthier and your body can excrete excess water. You can do any activity that is pleasurable and can bring you a sense of peace, such as meditation, deep breathing, aromatherapy, sightseeing, and so on.
Step 7. Cool off in hot weather and wear warm clothes in cold weather
Extreme temperature changes send signals to the body to retain water. Try to regulate your body temperature as much as possible with the right clothes, especially if you are going to be outside for a long time.
