Are you a competitive athlete? Do you need to dehydrate your body quickly and over the short term in order to reach a certain weight? Click on Chapter 6 in the table of contents below and find out how athletes prepare for competitions!

For example, pregnant women , the elderly , and women going through menopause tend to have more problems with water retention. Problems with water retention can also be caused by diseases such as heart or kidney ailments.

Combined with the wrong diet and too little exercise , water retention becomes even worse. What all these causes have in common is that the water is stored in particularly frustrating places like your thighs , bottom , belly , upper arms , and ankles , in most cases.

The best choices? Water or tea. How about a sparkling raspberry peach iced tea? It packs refreshing hydration and protein into one delicious, powerful punch. Water transports various substances within our bodies, while also serving other functions. It makes sure that our blood flows, removes harmful substances, and helps our brain work properly, just to name a few.

These are all signs of dehydration. Several different methods can help you get rid of excess water weight, but just eating certain foods is usually enough.

All you have to do is incorporate these foods into your daily routine for a few days. Important reminder: It sounds like a contradiction, but if you want to reduce water retention, you have to make sure you get enough fluids.

Cucumbers, melons, pineapples, strawberries, and asparagus are perfect for reducing water retention. Artichokes, onions, garlic, carrots, avocados, potatoes, and rice can also help. Always on the go? We get it. Warning: Potassium should only be consumed in small amounts and in the form of natural foods.

On the other hand, if you want to reduce water retention quickly and effectively, you should also definitely avoid some foods, including not only alcohol and caffeine , but also salt.

Everyday table salt is mostly made up of sodium, which has a strong water-binding effect. If you want to provide your body with additional support, just pick the right drinks! Many varieties of tea are supposed to help reduce water retention , like nettle, parsley, birch leaf, horsetail, dandelion, ginger, and green tea.

In addition to a balanced diet, there are also other ways you can reduce excess fluids. In this process the relevant tissue is stimulated with a special technique. In contrast to massage, this technique is very gentle on your tissues and stimulates the lymphatic channels responsible for the removal of excess fluid.

Talk to your doctor or health care provider before starting with this method. A reflexology foot massage can also help activate the lymphatic system , as well as the liver and kidneys, helping the body reduce water retention by itself. While one-sided physical stress , such as sitting for long periods and standing without moving much, can also lead to water retention , moderate cardio exercise is perfect for reducing it.

Cycling , in particular, also has the advantage of being particularly easy on your joints. Happen to have a fascia roller at home? The first one is generalized oedema that is characterized by swellings all over the body. The second type is the localized oedema that affects particular body parts.

This condition is most common in the legs and feet, and can also affect the face, hand, and arm areas. This condition might be inherited or may be a result of an injury in the lymphatic vessels. In this type of fluid retention, the symptoms consist of severe fatigue, discoloration of skin, heavy-swollen limb, and eventual deformity of the affected area.

Causes of Water Retention. Water retention is also linked to protein deficiency, anemia , and the high requirement for vitamin and supplement intake. There is a specific kind of diet that is recommended for water retention which forces the body to eliminate excess fluid.

Water retention can also be the result of a medical condition involving organs such as the liver, heart, or kidneys. When an area of the body is not functioning properly, the body tends to retain fluid in that area of the body. The body becomes unable to eliminate fluid properly when certain medical conditions are present.

Standing for long periods of time causes fluids to pool in the legs, thus increasing water retention. Hot weather can also lead to fluid retention because the body is less efficient at removing fluid from the body. Certain medications can cause water retention as well, especially high blood pressure and steroid medications.

When you restrict energy intake suddenly in order to lose weight, the body is forced to store carbohydrates and break down protein in the muscles. Because both protein and carbohydrates hold water in their cells, a loss of these nutrients results in water loss during a rapid weight loss diet.

People who lose weight quickly often regain weight within a few weeks because the body is replenishing itself with water. There is higher risk of fluid retention for women because of varying hormone levels. Menopausal and premenstrual edema is caused by the effect of hormones on fluid balance.

The hormonal changes for women before the menstrual period also cause retention and may result in symptoms such as breast tenderness. Reducing Water Retention. One way to reduce water retention is by increasing potassium intake by eating healthy foods such as vegetables and fruits.

These foods contain nutrients that help prevent blood vessels from leaking fluid in the tissue spaces. Eating food high in potassium is recommended rather than taking potassium supplements.

Aside from potassium, intake of Vitamin B6 or pyridoxine can also help. Skipping junk food and cutting down on pizza, canned soups and cereals or any food that might have hidden salt ingredients in it are also necessary compromises.

Reducing the consumption of high sodium foods is important because too much sodium in the blood can affect the tissues causing them to retain water. Some doctors also recommend drinking herbal teas since tea also helps reduce water retention.

Lastly, wearing compression stockings which applies high pressure to the ankles can also be effective. Women who experience water retention are more likely to be overweight. The problem starts when one begins a low-calorie diet. A low-calorie diet does not help reduce fluid retention; instead, this type of diet tends to make fluid retention worse.

There is typically not enough protein in a low-calorie diet, and protein is an important nutrient in preventing the abnormal changes in body tissues. Undigested food particles may get into the blood system and may stimulate the immune cells to generate histamine.

Histamine is a substance that serves a significant role in allergic reactions because it dilates blood vessels. Here are few tips to help reduce water retention: Decrease sodium intake. Avoid processed foods. Eat small meals in regular intervals. Regular movement is also necessary.

Activities such as bicycling and walking can also help in pumping out all the water or any other fluids in the ankles and legs. Physical exercise actually aids in the widening of the blood vessels. Water retention might also develop on people in long-haul flights, hospital beds and wheelchairs because there regular body movement is lacking, therefore excess fluid from the tissue spaces are not drained.

People with desk jobs should take breaks to walk around the office. Drinking water alone does not help combating retention but helps greatly in its reduction. The treatment particularly depends on its cause. Doctors may advise prescription that makes one urinate more in order to help in the removal of fluid.

This kind of drugs are called diuretics, or sometimes tagged as water pills. Diuretics help the body to get rid of water and sodium. They make the kidneys excrete more sodium in urine, and the sodium takes water with it from the blood.

This then decreases the amount of fluid that flows in the blood vessels which in turn reduces pressure on the artery walls. Generally, one must be cautious in the use of diuretics because of its probable side effects: dizziness, dehydration , weakness, and increased urination.

If edema is not treated though, it will result in skin stretching and might pose bigger problems. Some foods also have a diuretic effect.

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. It can also…. Researchers say bariatric surgery can help with weight loss, but it can also help improve cognitive functions including memory. My podcast changed me Can 'biological race' explain disparities in health?

Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. Water Weight: What it is, causes, and how to lose it.

Medically reviewed by Kim Chin, RD , Nutrition — By Jamie Smith — Updated on January 24, Definition Ways to lose it Risk factors Causes Prevention When to see a doctor FAQ Summary Water weight, also called edema, is the buildup of excess water or fluid in the body.

What is water weight? Ways to lose water weight. Risk factors. Common causes of water weight retention. When to see a doctor. Frequently asked questions. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

We avoid using tertiary references. What all these causes have in common is that the water is stored in particularly frustrating places like your thighs , bottom , belly , upper arms , and ankles , in most cases.

The best choices? Water or tea. How about a sparkling raspberry peach iced tea? It packs refreshing hydration and protein into one delicious, powerful punch. Water transports various substances within our bodies, while also serving other functions.

It makes sure that our blood flows, removes harmful substances, and helps our brain work properly, just to name a few. These are all signs of dehydration.

Several different methods can help you get rid of excess water weight, but just eating certain foods is usually enough. All you have to do is incorporate these foods into your daily routine for a few days. Important reminder: It sounds like a contradiction, but if you want to reduce water retention, you have to make sure you get enough fluids.

Cucumbers, melons, pineapples, strawberries, and asparagus are perfect for reducing water retention. Artichokes, onions, garlic, carrots, avocados, potatoes, and rice can also help. Always on the go?

We get it. Warning: Potassium should only be consumed in small amounts and in the form of natural foods. On the other hand, if you want to reduce water retention quickly and effectively, you should also definitely avoid some foods, including not only alcohol and caffeine , but also salt.

Everyday table salt is mostly made up of sodium, which has a strong water-binding effect. If you want to provide your body with additional support, just pick the right drinks!

Many varieties of tea are supposed to help reduce water retention , like nettle, parsley, birch leaf, horsetail, dandelion, ginger, and green tea.

In addition to a balanced diet, there are also other ways you can reduce excess fluids. In this process the relevant tissue is stimulated with a special technique. In contrast to massage, this technique is very gentle on your tissues and stimulates the lymphatic channels responsible for the removal of excess fluid.

Talk to your doctor or health care provider before starting with this method. A reflexology foot massage can also help activate the lymphatic system , as well as the liver and kidneys, helping the body reduce water retention by itself.

While one-sided physical stress , such as sitting for long periods and standing without moving much, can also lead to water retention , moderate cardio exercise is perfect for reducing it. Cycling , in particular, also has the advantage of being particularly easy on your joints.

Happen to have a fascia roller at home? Unlike those fighting abnormal water retention, athletes such as bodybuilders and martial artists, whose competitions are divided into different weight classes, use different techniques to try to lose a few hundred grams, sometimes even kilos, in a very short time.

While your body breaks down fat very slowly, it can lose one kilo of water relatively quickly. In order to shed water weight, many martial artists like to work out in special sweat suits and a little extra clothing.

Before a competition they have almost nothing to eat and only a little water to drink, if any. Bodybuilders usually approach shedding water weight in a very systematic way. They follow a precise diet plan that tells them exactly how much protein, carbs, fat, and water they can consume.

This water weight is usually temporary and not significant. Still, you may want to talk to a healthcare provider about other birth control options if you are uncomfortable. Fluctuating hormones cause many people to retain water the week before their period.

You might also notice swelling in your breasts, causing tenderness, during that time. Swelling in the legs is also common. Your circulatory system naturally becomes weaker as you age. The valves in the veins of your legs, which keep blood flowing upward to your heart, collapse a little.

As a result, blood pools in your legs and causes fluid retention. Severe health conditions, like congestive heart failure, also cause poor circulation. Pregnancy may cause you to gain water weight, especially as you get closer to your due date.

You may see swelling in your hands, feet, or ankles. Hormones are partly to blame, but the growing fetus also places strain on your blood vessels. Keep in mind that water weight may not all come off the minute after delivery. You might have developed a blood clot if you suddenly have swelling that hurts, especially in one leg.

Get immediate medical attention if that's the case. One of the most common causes of water weight is excess salt in your diet. Sodium binds with water and traps it in your body. Carbs can also impact fluid retention, especially if you start adding them back after a period of restricting them.

Glycogen pulls in water. As a result, the more glycogen your body stores, the more water you take in. Sitting for long periods on cross-country flights or long road trips can cause water retention. Your muscles contract from sitting too long.

Your feet and legs may swell in response as fluid pools there. Water weight is not typically a cause for concern. 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. We love JS Health's Magnesium supplements. JSHealth Vitamins Double Strength Magnesium Supplements, £ Lymphatic drainage trousers for water retention - Loved by everyone from Zoe Ball to Frankie Bridge to Louise Redknapp, these futuristic-looking trousers inflate and deflate, mimicking a lymphatic drainage massage to ease water retention.

Try a leg serum - Bloom and Blossom's leg serum cools and soothes heavy tired legs with this lightweight formula. Massage your legs, ensuring you massage upwards towards the heart to enhance circulation and encourage lymphatic drainage, easing water retention and moisturising your legs at the same time.

Step up your protein intake — eating more protein encourages your body to shed excess fluid. Eat more bananas — they are rich in potassium which helps to eliminate fluid retention. Add more cabbage, cucumber, parsley and salad leaves to your diet - they are natural diuretics so help move fluid along.

Cut back on dehydrating drinks such as coffee, tea and alcohol. Drink more water - water retention can come from a lack of water - your body doesn't know when it will get more so it retains the water it has.

Check your menstrual cycle as plenty of people who menstruate retain water for a period of time during their monthly cycle. Cut high sodium foods out of your diet — salt absorbs water and causes water retention.

Eat a healthy , balanced diet that contains a lot of vegetables, grains and other high-fiber foods. Exercise has been known to help control water retention — try to do at least 20 minutes a day.

Lie down and sit with your feet elevated when resting and taking breaks — standing or sitting all day can cause fluids to drain into your feet and legs. Like this story? Sign up to our HELLO! newsletters to get other stories like this delivered straight to your inbox. National Institutes of Health.

Accessed Oct. Rochester, Minn. Kermott CA, et al. Premenstrual syndrome PMS. In: Mayo Clinic Book of Home Remedies. New York, N. Products and Services The Mayo Clinic Diet Online A Book: The Mayo Clinic Diet Bundle.

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.

FAQ Healthy Lifestyle Weight loss Expert Answers Water retention Are there any natural diuretics. 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.

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. It can also…. Researchers say bariatric surgery can help with weight loss, but it can also help improve cognitive functions including memory.

My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. Water Weight: What it is, causes, and how to lose it. Medically reviewed by Kim Chin, RD , Nutrition — By Jamie Smith — Updated on January 24, Definition Ways to lose it Risk factors Causes Prevention When to see a doctor FAQ Summary Water weight, also called edema, is the buildup of excess water or fluid in the body.

What is water weight? Ways to lose water weight. Risk factors. Common causes of water weight retention. When to see a doctor. Frequently asked questions. How we reviewed this article: Sources.

Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.

You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause. RSV vaccine errors in babies, pregnant people: Should you be worried?

Scientists discover biological mechanism of hearing loss caused by loud noise — and find a way to prevent it. How gastric bypass surgery can help with type 2 diabetes remission.

Atlantic diet may help prevent metabolic syndrome. Related Coverage. Not getting enough shut-eye every night could slow down those processes and, consequently, cause your body to retain more water.

Ideally, you should be aiming for between hours of sleep a night. Consider taking a mineral supplement As well as supplementing a healthy diet, certain minerals may also help lower the risk of water retention.

Magnesium and vitamin B6 in particular have been shown in some studies to ease water retention in women who are premenstrual 6. If you do decide to take a supplement, remember that they should never be taken in the place of nutrient-rich foods. Interestingly, dehydration is also thought to have a direct link to water retention.

For more advice on your wellbeing or diet, head on over to The Health Hub. Sign up now. Read our privacy policy. Speak to an Advisor. Book your free, one-to-one online consultation with one of our qualified advisors.

Find out more. Rewards for Life. Collect points with every purchase and we will convert them into money off vouchers. Find out more My Account. Customer service. About us.