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Reduce water retention naturally and fast -

What Causes Water Weight Gain? Too Many Carbs Carbohydrates are stored in the muscles and liver as glycogen. Certain Medications Some medications, like high blood pressure medication, NSAIDs, antidepressants, and chemotherapy medication can cause water retention3.

Can You Lose Water Weight Overnight? How long does it take to lose water weight? Should You Really Care About Water Weight? References: 1. The Author. Kinsey Mahaffey Kinsey Mahaffey, MPH, is a Houston-based fitness educator, personal trainer and health coach who developed her commitment to lifelong fitness while playing Division I volleyball.

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The Blue Zone Diet: What to Eat to Live Longer By Nicole Golden. Get NASM Edge App! Some lifestyle changes might reduce uncomfortable puffiness and swelling. You may wonder how to lose water weight if you have excess fluid build-up and swelling.

Cutting down on salty and sugary foods, drinking plenty of water, getting enough sleep, and staying physically active are some ways to shed water weight. You put on water weight when your body retains fluid that normally goes to your kidneys. It's normal to have water weight. Still, too much may make you feel uncomfortable or be a sign of a severe health condition.

Read on to learn how to lose water weight and when to see a healthcare provider. You might gain water weight if there's a build-up of water in your body.

Edema is the swelling, commonly in your ankles, feet, and legs, that results from excess fluid. Drinking plenty of water, eating less salty and sugary foods, and staying physically active can help you lose water weight.

Certain supplements might help your body retain less fluids. Keep in mind that water weight and edema are sometimes signs of a health condition, such as congestive heart failure or deep vein thrombosis DVT , a severe blood clot.

It's essential that you talk to a healthcare provider about ways to reduce water weight. You might require blood thinners or diuretics, depending on the cause.

You might think that putting more water into your body adds more water weight. It turns out that the opposite is true. Your body will hold on to whatever water it has if it's dehydrated.

Make sure that you get plenty of water, especially if you are eating salty or sugary foods. It might help to limit tea, coffee, and alcohol, all of which can dehydrate you.

Cranberry juice, in contrast, has a slight diuretic effect and may help flush out excess water. Choosing hydrating foods is a safe and healthy way to lose excess water weight and helps hydrate you.

Take in more fluids, even in the form of hydrating foods, to ultimately help your body excrete water. Hydrating foods include fruits and vegetables like:. Try eating more potassium-rich foods like leafy greens and potatoes. Potassium also helps you get rid of excess sodium.

Physical activity is key to losing water weight. Not only will you sweat out some fluid, but you'll also need to rehydrate.

Moving around can also help reduce puffiness. Stop the car at regular intervals while driving long distances to get out and stretch your legs. Move around if possible while riding buses, planes, and trains. You can even do simple exercises with your feet and legs while sitting.

Regular exercise is important if you are pregnant, which increases swelling in the legs and ankles. Resting with your feet up also helps reduce that swelling. Quality sleep is generally essential for your overall health.

Experts advise that adults get about seven to nine hours of sleep per night. It turns out that sleep may help decrease water weight. Research has found that your kidneys can effectively manage the amount of water and sodium they store when you get adequate rest.

Salty and sugar foods make your body hold onto more water than usual. Try cutting down on high-sodium foods, such as bacon, cookies, donuts, and ham. Replace sugary drinks with water flavored with pieces of fruit or cucumber slices. Cook from scratch when you can, using fruits, vegetables, and whole grains.

Read the label if you need to use a packaged item. Compare the sodium and added sugar contents across similar products. Your body stores excess carbs that it does not use right away in your cells as glycogen, which has three grams of water. Most people on a 2,calorie diet need grams of carbs per day.

Try swapping bread and pasta for meat, fish, or poultry to cut down on your carb intake. Excess cortisol, the stress hormone, may increase water weight.

Cortisol levels directly correlate to antidiuretic hormone ADH levels. ADH communicates with your kidneys to control the amount of water in your body. Electrolytes , like magnesium and potassium, help manage the amount of water that your body stores.

As a result, you might gain water weight if your electrolyte levels are out of balance. Water does not have electrolytes, so reach for a sports drink to replenish them. You might also consider electrolyte supplements if you are significantly increasing or decreasing your water intake.

Dandelion and magnesium supplements might help manage water weight. Research has found that dandelion has a diuretic effect. Magnesium is an electrolyte that helps control the amount of water inside your body.

Some evidence suggests that vitamin B6 supplements reduce bloating and decrease premenstrual syndrome PMS symptoms. More research is needed to know exactly how vitamin B6 affects PMS symptoms.

There are several factors that result in excess fluid in your body. Some of the most common causes include eating too much salt, sitting for long periods, and taking certain medications.

Some blood pressure drugs, like calcium channel blockers, increase fluid retention. Certain anti-inflammatory medications like corticosteroids also cause your body to hold onto sodium and lose potassium, resulting in added water weight.

So it's important to talk to your doctor about possible causes of fluid retention before you try to treat it yourself. Also, some herbs and supplements can worsen medical problems you have or interact with medications you take. In theory, natural diuretics may help relieve fluid retention by making you urinate more.

But there's little — if any — scientific evidence to prove that these herbs or supplements have diuretic effects, so you may not find them effective. Whether you're hoping to lose water weight as part of a weight-loss goal or you're concerned about water retention related to menstruation, focus on eating a healthier diet, cutting back the salt in your diet, and getting plenty of exercise and activity — instead of taking diuretics.

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