The herb encourages your kidneys to expedite flushing out water and sodium from your body. Magnesium supplements like magnesium oxide can be an effective treatment for water retention.

They give your kidneys a little kick to start flushing excess water and sodium from your body. Research suggests that magnesium can also help with PMS symptoms like stomach and leg swelling, breast pain, and — you guessed it — water retention.

Fruits and veggies are chock-full of vitamins and nutrients, many of which balance your body and help fight water retention. Potassium-rich foods include beans, bananas, tomatoes, avocados, dairy products, and dark green leafy veggies like kale and spinach.

Beans and dairy can cause bloating on their own, so keep that in mind before you start chugging milk for its potassium. Like magnesium supplements, magnesium-rich foods can help you shed water weight. Whole grains, vegetables, nuts, dark green leafy veggies, and dark chocolate are some of these foods.

When you eat carbs, your body breaks them down into glucose sugar for fuel. Glycogen has a codependent relationship with water. For every gram of glycogen your body stores, at least 3 grams of water come with it. Make healthy carbs a part of your life, concentrating on fruits and veggies, and leave behind the refined carbs of yesteryear.

High carb diets can also cause your insulin levels to rise, which leads to an increase in sodium and water in your kidneys. Eating fewer carbs will help balance that out too. Ever drink an espresso and then find yourself speed-walking to the loo 5 minutes later? In a study , participants were given glasses of water with and without added caffeine.

All the participants who drank the caffeinated water had a noticeable increase in how much they peed. The irony is not lost on us, but yes, drinking water can help combat water weight. Drinking enough water has also been shown to help with brain function, mood regulation , and fat loss, so yays all around.

The National Institute of Medicine recommends about 9 cups per day for women and 13 cups per day for men. Getting a workout in will help you sweat out extra water. Many foods are naturally hydrating and serve as natural diuretics. Sometimes all you need to fight the bloat is to head to your local farmers market.

Prescription water pills, also known as diuretic pills, prompt your kidneys to flush out excess water and sodium through urine. Unlike the ones online, prescription pills are clinically tested for long-term safety. No matter what, always consult your doctor before taking any kind of medication.

If your body and limbs are frequently swollen, or if your water retention feels severe, painful, or out of the blue, go to a doctor. Risk factors for excess water weight include:. Water weight is common and is usually not a big deal.

Being active, eating lots of fruits and veggies, knowing what supplements to take, drinking caffeine, managing stress, and sleeping well are all surefire ways to banish annoying bloat. So take a look at your lifestyle and diet and see what can be adjusted.

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Be Gone, Water Weight. Medically reviewed by Daniel Bubnis, M. Was this helpful? So how much water should you be drinking? When to see a doctor. Bottom line. Mild dehydration affects mood in healthy young women.

What are electrolytes? Pictured recipe: Zucchini Enchiladas. Eating too much salt is the most likely culprit for excess water weight, so it's smart to limit the amount in your diet. Three-quarters of your salt intake comes from processed and restaurant foods, so you'll naturally lower your consumption to a healthy amount by eating fresh meals made from whole foods prepped at home.

Try These: Healthy Low-Sodium Recipes. Consider limiting higher-salt healthy foods too. Even well-intentioned eaters may pack in extra sodium without realizing it.

A few nutritious foods are low in calories but rich in salt. Soups and pickles are serious sodium culprits. Sandwiches can stack up the milligrams too. Try to limit these in your diet or look for smarter low-sodium options. Keep Reading: Top 10 Sources of Sodium in Food.

Potassium also helps regulate your blood pressure. Unfortunately, you're likely running low on the mineral-it's one shortfall nutrient people don't get enough of.

Upping your intake of fruits and vegetables will go a long way. In general, eating more of any variety you like will help.

Otherwise, focus on a few potassium-rich picks, like coconut water, broccoli, sweet potatoes, pumpkin, oranges, dried fruit like prunes and raisins, and dark leafy greens, she recommends.

Try These: Healthy Recipes for Potassium-Rich Foods. Pictured recipe: Cranberry-Almond Granola Bars. Magnesium is another electrolyte that helps regulate fluid balance in your body, Harris-Pincus says.

Leafy greens, avocado, almonds and beans are particularly good choices. Besides, "these are foods we need to eat more of anyway," she adds. That's a win-win. While it seems counterintuitive, Harris-Pincus says, you don't want to fall into a dehydrated state-or worse, do so on purpose.

While everyone's hydration levels differ, the Institute of Medicine recommends women and men consume 2. Read More: How Much Water to Drink? Pictured recipe: Quinoa Power Salad. While a balanced diet is the best approach and eating sources of nutritious complex carbohydrates is a cornerstone of that , it's a reality that going on a lower-carb diet will cause your body to let go of some water weight.

However, she explains that for each gram of carbohydrate you store as glycogen, your body also retains about 3 grams of water. In general, your body does a great job of keeping this in balance. But when you go low-carb or low-cal, you'll also use up the glycogen-and with that will go water.

Harris-Pincus estimates that this will be at most 4 pounds, so don't expect that this strategy will cause a huge slim-down. That said, it's one reason people lose more weight in the beginning while dieting.

Learn More: The Right Way to Start a Low-Carb Diet. Limiting your sodium intake and eating nutrient-rich whole foods is a good goal for anyone, regardless of water weight.

While you may be looking to debloat, the reason quick-fix diets don't work is because most of the initial weight loss is water weight and will come right back on. If you notice that you retain water around the same time every month, it may be your menstrual cycle.

While ramping up your potassium and magnesium intake and eating a healthy diet can help you depuff, you may also want to talk to your doctor about other options if the bloat is really bothersome. As the Mayo Clinic notes , diuretic medications are prescribed by your doctor and should never be taken with NSAIDs commonly used to control cramps, for instance because of the risk of kidney damage.

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