To support a healthy fluid balance, include potassium-rich foods like bananas, tomatoes, and avocados. Sodium, a major component of salt, is an electrolyte that the human body needs in small amounts to maintain fluid balance and keep muscles and nerves operating smoothly.

The body requires a delicate balance of sodium to water. Overeating salt skews the ratio and can result in rapid water retention. The most recent Dietary Guidelines for Americans recommends limiting your sodium intake to less than 2, milligrams daily.

In addition, be mindful of your dietary choices. Avoid processed foods as feasible, limit fast food, and opt for fresh, whole foods when possible. Magnesium plays many roles in the human body. Good sources of magnesium include foods such as nuts, whole grains, leafy green vegetables, and dark chocolate.

Not a fan of magnesium-rich foods? No two bodies are the same, so the time it takes to lose water weight depends on a few factors. The rate at which we lose our water weight is influenced by how much water we retain, the cause behind the weight gain, and the methods we use to lose it.

But if you are retaining water after overindulging for a few weeks, it may take longer. Water weight gain occurs when our cells hold onto extra water, no matter how many calories we eat. Fat gain, on the other hand, occurs when our calorie intake exceeds our energy output. To gain a pound of fat, you must consume an additional 3, calories than your baseline expenditure.

The same goes for fat loss. You need to be in a 3,calorie deficit to lose a pound of fat. Stay hydrated to keep your body from going into protective mode.

Unused carbohydrates are stored as glycogen, accompanied by multiple water molecules. Therefore, eat carbs in moderation to avoid excess fluid retention. Physical activity is a vital component of a healthy lifestyle. Regarding water retention, exercise helps remove excess fluids through sweat and improves blood flow.

When we sleep, our bodies efficiently undergo various metabolic processes to keep us running smoothly. High levels of sodium in the body can cause water retention.

Limit processed foods like canned products, chips, crackers, and deli meats. Look for low-sodium options or choose the fresh option when possible. Consider talking with your registered dietitian to design a supplement schedule that meets your needs.

You might consider taking electrolytes and vitamins like potassium, magnesium, dandelion herb, and vitamin B6 to help your fluid status. Water weight is not usually a cause for alarm, but in some cases, it can be a symptom of a severe underlying medical condition.

Therefore, even for a mild case of water retention, it is beneficial to consult your medical doctor and registered dietitian nutritionist. Some symptoms that indicate a need for prompt medical care include:. Water weight occurs when fluid collects in your tissues, typically due to lifestyle habits or underlying medical conditions.

Adjusting your diet is the fastest way to reduce water retention. Limit your sodium intake and eat carbohydrates in moderation. Water weight fluctuates more significantly and rapidly than weight gain from fat.

This is because weight changes from fat depend more on calorie intake. Continuous glucose monitoring can be a game-changer as you embrace your health. Signos works by providing users with real-time data so they can understand how their nutrition choices affect their overall health.

You know what they say— knowledge is power! Want to know if Signos is a good fit for you? Start by taking a quick quiz! Weight Loss: Which One Should You Aim For? Chelsea Rae Bourgeois is a registered dietitian nutritionist with several years of experience working in the clinical setting.

Once a track and field athlete on a competitive stage, she now finds joy in combining her passions as a health writer to help people embrace their wellness through nutrition and fitness. Please note: The Signos team is committed to sharing insightful and actionable health articles that are backed by scientific research, supported by expert reviews, and vetted by experienced health editors.

The Signos blog is not intended to diagnose, treat, cure or prevent any disease. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider.

Read more about our editorial process and content philosophy here. Take control of your health with data-backed insights that inspire sustainable transformation.

Your body is speaking; now you can listen. Interested in learning more about metabolic health and weight management? Copyright © Signos Inc. This product is used to measure and analyze glucose readings for weight loss purposes only. It is not intended to diagnose, cure, mitigate, treat, or prevent pre-diabetes, diabetes, or any disease or condition, nor is it intended to affect the structure or any function of the body.

Privacy Policy. How It Works. View Plans. Home How It Works FAQs Blog View Plans. Lose Water Weight: 6 Methods to Prevent Water Retention Water is an important component of the human body, but excess fluid can work against our health.

Reviewed by Chelsea Rae Bourgeois, MS, RD. Updated by. Science-based and reviewed. Weight Loss for Women. Healthy Lifestyle. Table of contents Example H2. Example H3. What is Water Weight?

Why Should You Lose It? What Causes Water Weight? Multiple factors, including the following, can cause water retention: High Sodium Intake A diet rich in sodium causes the body to retain water to dilute the sodium levels in your system. Sedentary Lifestyle A sedentary lifestyle is a common culprit for water retention.

Poorly Functioning Lymphatic System The lymphatic system is most known for its role in delivering and reabsorbing lymphatic fluid that contains white blood cells that fight against bacteria in the bloodstream.

Menstrual Changes Unfortunately, premenstrual syndrome or PMS is attributed as one of the many causes of water weight gain. Medications Some medications, including drugs for high blood pressure, cancer, and depression, can cause an increase in water weight.

Be Strategic With Your Carbs Sometimes carbs get a bad rap, but, in reality, our bodies rely on carbohydrates for energy. Get Moving Physical activity can be an excellent option for those trying to lose water weight fast through natural remedies.

Get more information about weight loss, glucose monitors, and living a healthier life. Topics discussed in this article: Weight Loss for Women. References Abraham, T. Physiology, water balance. Relationship between muscle water and glycogen recovery after prolonged exercise in the heat in humans.

European journal of applied physiology , 9 , — Drinking tons of fluids may be the last thing you want to do, but really, you should drink plenty of water to stay hydrated and minimize fluid retention.

Many beverages with a water base would seem to act as a natural diuretic, compounds that increase urine production, but they may actually disrupt your fluid balance and lead to fluid buildup in other tissues of the body.

For example, as far as alcohol and caffeine go, stay away! Alissia Zenhausern, a naturopathic doctor at NMD Wellness of Scottsdale , tells SheKnows. Board-certified plastic surgeon Dr. Joseph Cruise also recommends eating mangoes, tomatoes, and nuts.

This seems like an obvious one, right? Avoiding salty foods may help decrease water retention and improve period bloating, says Cruise. Gans recommends replacing added salt with spices and seasonings. Much of our daily salt intake comes from overly processed foods like chips and snacks as well as fast-food offerings.

While fine in moderation, when the human body has too much salt, it increases blood pressure and reduces the ability to eliminate excess water. Foods and cooking ingredients like salmon, coconut oil, and virgin olive oil all contain omega-3 fatty acids.

Zenhausern adds that omega-3 fatty acids directly combat swelling as well as inflammation.

Products and services. Water retention: Relieve this premenstrual symptom Water retention before your period can be annoying. By Mayo Clinic Staff. Thank you for subscribing!

Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Yonkers KA, et al. Epidemiology and pathogenesis of premenstrual syndrome and premenstrual dysphoric disorder.

Accessed Oct. Casper RF, et al. Treatment of premenstrual syndrome and premenstrual dysphoric disorder.

Yonkers KA, et al. Clinical manifestations and diagnosis of premenstrual syndrome and premenstrual dysphoric disorder. Premenstrual syndrome. Frequently asked questions.

Gynecologic problems FAQ American College of Obstetricians and Gynecologists. See also Belly fat in women Breastfeeding nutrition: Tips for moms Ovulation Headaches and hormones Menstrual cycle Weight gain during menopause. Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press.

Mayo Clinic on Incontinence - Mayo Clinic Press Mayo Clinic on Incontinence The Essential Diabetes Book - Mayo Clinic Press The Essential Diabetes Book Mayo Clinic on Hearing and Balance - Mayo Clinic Press Mayo Clinic on Hearing and Balance FREE Mayo Clinic Diet Assessment - Mayo Clinic Press FREE Mayo Clinic Diet Assessment Mayo Clinic Health Letter - FREE book - Mayo Clinic Press Mayo Clinic Health Letter - FREE book.

ART Healthy Lifestyle Women's health In-Depth Water retention - Relieve this premenstrual symptom. Show the heart some love! Give Today. Help us advance cardiovascular medicine.

Find a doctor. Explore careers. Sign up for free e-newsletters. About Mayo Clinic. About this Site. Contact Us. Health Information Policy. Media Requests. News Network.

Price Transparency. Medical Professionals. Clinical Trials. Mayo Clinic Alumni Association. Refer a Patient. Executive Health Program. International Business Collaborations.

Supplier Information. Admissions Requirements. Hormonal factors, the cardiovascular system, the urinary system, the liver, and the kidneys all play a role. If there is a problem with any of these parts, the body may be unable to expel fluid as it should.

Capillaries are tiny blood vessels with a key role in managing fluid balance in the body. Some medications, such as those for high blood pressure , can cause damage to the capillaries.

Capillaries deliver fluid to surrounding tissues. This fluid, called interstitial fluid, supplies nutrients and oxygen to cells. After delivering the nutrients, the fluid returns to the capillaries.

If the capillaries sustain damage, edema can occur. Possible problems include changes in pressure inside the capillaries and the capillary walls becoming too leaky.

If these problems occur, too much liquid can leave the capillaries and enter the spaces between cells. If the capillaries cannot reabsorb the fluid, it will stay in the tissues, causing swelling and water retention.

Some people experience this type of edema because they have a rare condition known as systemic leaky capillary syndrome. The pumping action of the heart helps maintain normal pressure within the blood vessels.

Fluid retention can arise from this. There may be swelling in the legs, feet, and ankles, as well as fluid in the lungs, which can result in long-term cough or breathing difficulties. Eventually, congestive heart failure can lead to breathing problems and stress on the heart. It can therefore be life threatening.

The lymphatic system carries lymph through the body. Lymph is a fluid that contains white blood cells. It helps the immune system defend the body against infection.

As the lymphatic system delivers and reabsorbs lymphatic fluid, it also helps the body maintain fluid balance. If a problem prevents the lymphatic system from working properly, fluid can build up around the tissues. This can cause swelling in various parts of the body, including the abdomen, ankles, legs, and feet.

Learn more about all forms of cancer in our dedicated hub. Waste, fluids, and other substances pass into tiny tubules in the kidneys, which act as a filter. The bloodstream reabsorbs anything the body can reuse and removes the waste in the urine.

If the kidneys do not work properly, they cannot remove waste material, including fluids and sodium. The fluid will therefore stay in the body. People with chronic kidney disease , for example, may notice swelling in the lower limbs, hands, or face.

During pregnancy, the body holds more water than usual, leading to swelling in the lower limbs — especially during hot weather or after standing for a long time. Hormonal changes and carrying extra weight in the abdomen can also contribute. This is not usually dangerous, and it mostly resolves after delivery.

If the swelling suddenly becomes more severe, however, it may be a sign of pre-eclampsia. This is a type of high blood pressure that can harm both the mother and the fetus.

Anyone who experiences headaches, vomiting, pain under the ribs, vision problems, along with increased swelling during pregnancy, should seek immediate medical attention. People with mobility problems or a sedentary lifestyle can develop edema in the lower legs.

Underuse can cause the calf muscle pump to lose strength. People with obesity may experience swelling due to the extra weight they carry. Obesity also increases the risk of high blood pressure, kidney disease, and heart disease , all of which can result in edema.

Obesity also increases the risk of metabolic syndrome , which includes type 2 diabetes , high blood pressure, and other health issues.

Albumin is a protein that helps the human body manage fluids. When a person has a severe protein deficiency, it may be harder for the body to move interstitial fluid back into the capillaries. When a person is severely malnourished, they may develop kwashiorkor. Symptoms include a loss of muscle mass and an enlarged abdomen.

This is due to fluid retention in the bodily tissues. What is malnutrition , and who is at risk? Learn more here. When the immune system detects an unwanted invader, such as bacteria or an allergen, it will mount an attack. Inflammation is part of this process.

When inflammation occurs, the body releases histamine. Histamine causes the gaps between the cells of the capillary walls to widen. It does this to allow infection-fighting white blood cells to reach the site of inflammation. However, it can also allow fluid to leak from the capillaries into the surrounding tissues.

The swelling that results from this is usually short-term. Some medications can also lead to water retention. Anyone concerned about swelling while using medication should speak to their doctor. They may be able to change the dosage or suggest an alternative.

Edema can develop when a person uses birth control pills. What other adverse effects can arise? Find out here. Dependent edema occurs when fluid pools in the lower part of the body. The symptoms of fluid retention will depend on the area it affects. Common areas include the lower legs, the hands, the abdomen, and the chest.

In the limbs, feet, and hands, symptoms include :. Fluid retention in the brain is known as cerebral edema. This can cause symptoms including vomiting, blurred vision, headache , and difficulty with balance.

This can be life threatening. Excess fluid in the lungs, or pulmonary edema , can indicate a serious problem with the heart or respiratory system. Many cases of edema will resolve without treatment.

Water pills can treat mild fluid retention, as prescribed by a doctor. These pills work as diuretics , meaning they make a person urinate more often. Urination lets the body get rid of excess water and sodium. Water pills are not recommended for long-term use.

They should always be used as instructed by a doctor to avoid dehydration or mineral deficits. Anyone can experience fluid retention, but some risk factors increase the chances of it occurring. These include:. Key causes of water weight include :. The American Heart Association recommends doing 2.

Keeping the body active can prevent fluids from building up and reduce water weight. People should be sure to stay hydrated during exercise. Women can plan for menstruation-related fluid retention by incorporating vitamin supplements, such as iron , calcium, and vitamin D , into their monthly routine.

Water weight is rarely a cause for medical concern, although, in some cases, it can be a symptom of a more serious underlying condition. Severe or serious water retention may include a tight appearance of the skin and skin that keeps a dimple when it is pressed. This is called pitting edema.

Fluid retention that occurs alongside coughing and shortness of breath, especially while lying down, may be a sign of fluid in the lungs or heart failure. This requires urgent medical attention. Even if the water retention is not severe, it is always best to consult a doctor if a person is worried about their symptoms.

Tips for getting rid of water weight include reducing sodium and carbohydrate intake, drinking more water, exercising, and taking Vitamin B-6 and magnesium oxide supplements.

The length of time it takes to lose water weight may depend on the amount of water retention. Someone who retains more water may take longer to lose water weight.

Strategies such as reducing salt and carbohydrate intake, drinking more water, and exercising may help a person to lose water weight.

Reducing salt and carbohydrate intake, keeping hydrated, and frequently exercising are all good ways to lose water weight and prevent it from returning. If water weight is accompanied by coughing and shortness of breath, especially while lying down, it could be a sign of heart failure.

A person should seek immediate medical attention. Find out how to lose weight that is due to medication using 10 methods. We also discuss why some medications sometimes cause weight gain. To stay hydrated, females need around 9 cups of water per day and males need around 13 cups.

Drinking adequate water may help people lose weight. Fad diets and rapid weight loss can be unsafe and often lead to people regaining the weight later on.

In this article, learn how to lose weight safely…. Subcutaneous fat is the fat that is visible just under the skin. Causes include eating more food than is needed and not exercising enough. Celery is also high in fiber and contains enzymes that act as both a diuretic and a laxative, according to Langdon.

This reduced water pressure prevents water from hanging out in the tissue that causes edema, or swelling. Oranges, lemons, and limes have minerals and enzymes that cause water release from the kidneys, Langdon says.

These tips may be able to help you feel more like yourself, improve your lymphatic system, and get rid of excess fluid that may be built up in your system.

Start Your Journey Today. Avoid Salty Foods This seems like an obvious one, right? Posted in Blog. Gallery Call Contact. You can typically lose water weight using home remedies.

Still, excess fluid build-up and swelling are sometimes signs of a severe health condition, such as heart, liver, or kidney disease. See a healthcare provider if you have:. There are many possible causes of water weight, including eating a lot of salty and sugary foods, sitting for long periods, and taking certain medications.

Try these tips to help you get rid of that extra fluid. Some lifestyle changes might help. Try getting enough sleep, reducing your salt intake, and staying hydrated. Talk to a healthcare provider for additional help if water weight affects your quality of life and makes you uncomfortable.

Water weight and edema are sometimes signs of severe health conditions, such as congestive heart failure and DVT. You might require medications, like blood thinners or diuretics, to manage those illnesses.

NIH News in Health. When body parts swell. Tobias A, Ballard BD, Mohiuddin SS. Physiology, water balance. In: StatPearls. StatPearls Publishing; Moreb NA, Albandary A, Jaiswal S, et al. Fruits and vegetables in the management of underlying conditions for COVID high-risk groups. National Institute of Neurological Disorders and Stroke.

Brain basics: Understanding sleep. Solocinski K, Gumz ML. The circadian clock in the regulation of renal rhythms. J Biol Rhythms. Sodium in diet. Centers for Disease Control and Prevention. Sodium and health. Fernández-Elías VE, Ortega JF, Nelson RK, et al. Relationship between muscle water and glycogen recovery after prolonged exercise in the heat in humans.

Eur J Appl Physiol. Fluid and electrolyte balance. Gerbino A, Russo D, Colella M, et al. Int J Mol Sci. Office of Dietary Supplements. Vitamin B6 - health professional fact sheet.

Khadka S, Joshi R, Shrestha DB, et al. Amlodipine-induced pedal edema and its relation to other variables in patients at a tertiary level hospital of Kathmandu, Nepal.

J Pharm Technol. Hunter RW, Ivy JR, Bailey MA. J Physiol. Endocrine Society. Adrenal hormones. Raff H, Carroll T. Cushing's syndrome: From physiological principles to diagnosis and clinical care. Sawicka-Gutaj N, Ziółkowska P, Wojciechowska K, et al.

Eye symptoms in patients with benign thyroid diseases. Sci Rep. Contraception: Do hormonal contraceptives cause weight gain? Institute for Quality and Efficiency in Health Care IQWiG ; Tacani PM, Ribeiro Dde O, Barros Guimarães BE, et al.

Characterization of symptoms and edema distribution in premenstrual syndrome. Int J Womens Health. Sawai A, Tochigi Y, Kavaliova N, et al.

MRI reveals menstrually-related muscle edema that negatively affects athletic agility in young women. PLoS One. Molnár AÁ, Nádasy GL, Dörnyei G, et al. The aging venous system: From varicosities to vascular cognitive impairment. Congestive heart failure. Blood clots.

Rakova N, Kitada K, Lerchl K, et al. Increased salt consumption induces body water conservation and decreases fluid intake. J Clin Invest. Pavlidou E, Papadopoulou SK, Fasoulas A, et al.