Water makes up about 60% or more of the human body so water is a key part of all aspects of life many people worry about how their body stores extra water especially those trying to lose weight and improve how they look so this article is to explain some tips for healthy people and athletes who want to get rid of stored water if you have a problem storing water excessively or symptoms like swollen feet or arms you should see a doctor.
1 - Exercise regularly
Exercising is one of the best ways to reduce water weight in the short term when you do any kind of exercise you sweat a lot and your body moves a lot of water into your muscles so you lose water on average losing 0.5 to 2 liters of fluid per hour of exercise the amount depends on things like heat and clothes but you should also drink water during exercise to avoid dehydration.
2 - Sleep 7 to 9 hours
Good sleep is important for your health just like diet and exercise because when you sleep your kidneys help balance sodium and water getting enough sleep may also help your body reduce water retention.
3 - Reduce stress
Long term stress can increase cortisol hormone which then raises another hormone controlling water balance called ADH this hormone signals the kidneys to hold more water instead of letting it out as urine so if your stress levels are low your ADH and cortisol levels will be low which is good for fluid balance and lowering health risks over time.
4 - Control the amounts of salt used
Sodium is something you take daily through salt. It plays a big role in keeping fluids balanced in the body. If sodium levels get too low or too high, it messes up fluid balance and the body stores more water. Many people have high salt levels because they eat lots of processed and canned foods high in sodium, especially if they drink little water and don’t exercise.
5 - Not getting enough magnesium
Research shows magnesium helps with about 600 vital processes in the body. It also helps reduce stored water by working with potassium and sodium to balance water levels. You can take magnesium supplements to get your daily amount. Foods rich in magnesium are nuts, whole grains, peanuts, salmon, avocado, banana, apple, and apricot.
6 - Using Dandelion supplements (also known as lion’s tooth or dandelion)
Dandelion is a herb used in alternative medicine to treat water retention. It helps kidneys flush out extra water and toxins through urine. It has other benefits like lowering blood pressure and getting rid of stones in liver and gallbladder.
7 - Drink more water
Drinking enough water daily can help lower your body’s water storage because the body tries to keep a healthy balance. If you’re often dehydrated, your body will store more water to avoid losing too much. So balancing your water intake is best. Women should aim to drink about 2 to 3 liters of water daily.
8 - Focus on eating some foods that fight water retention
There are many foods you can add to your diet to help get rid of stored water in your body, especially foods rich in potassium because potassium helps balance sodium levels and remove extra water through urine. Foods rich in potassium include: green vegetables, beans, bananas, avocados, tomatoes, and dairy products.
9 - Reduce the amount of carbs you eat
Reducing the amount of carbs you eat is one of the fastest ways to get rid of stored water. Carbs are stored as glycogen in liver and muscle cells, and when glycogen is stored, water comes along and gets stored inside these cells too. For every gram of glycogen stored, your body also stores 3 to 4 grams of water. This explains why people lose weight quickly on low-carb diets as their glycogen stores get emptied.
10 - Drink beverages containing caffeine
Studies found that drinks with caffeine help reduce the amount of water stored in the body by making you pee out the extra water.
11 - Change some bad habits
- One of the most important changes you should make is cutting down on processed foods and those high in salt. Also make sure you don’t eat foods that cause you digestion problems or bloating.
- Try not to sit for long periods because it slows down blood flow. Instead, try to do more physical activities that boost circulation and help you get rid of some water by sweating.
- Using some medicines can have side effects like water retention in the body, so check with your doctor before using any drug.
