We retain extra water for a variety of reasons. Most commonly the cause is eating too much sodium. Hot weather, and standing for long periods can also lead to fluid retention, which can also occur as a side effect of certain medications. Water retention may also be the result of a serious medical condition, involving major organs like the kidneys, the heart, the liver, as well as the lymphatic system.
Women have a higher risk of water retention due to fluctuating hormone levels. Premenstrual swelling and menopausal edema are both believed to be caused by the impact of hormones on fluid balance. Many women reduce water weight through prescription medication, but these drugs can be hard on their bodies. Water retention can create a lot of frustration for those who are trying to lose weight. So here are some tips to reduce your water weight naturally:
- Eat less sodium and salt. Ideally, reduce your daily sodium intake to about 1000 milligrams a day, until your water retention problem goes away. The only way to achieve such a reduce sodium intake is to avoid processed foods and eat more fresh food. When buying packaged or canned food, always check the label for sodium content. Most important, do not add salt when cooking or eating food. Choose alternative spices, or add lemon juice, or low-sodium chili sauce. A good diuretic herb is parsley.
- Drink at least 8 glasses of fluids, per day. Mineral water, grapefruit juice, cranberry juice and herbal teas are good choices. Paradoxically, the more hydrated the body, the less water it retains.
- Aim to eat six small meals/snacks a day. Do not go longer than 3 hours without eating.
- Enjoy plenty of good diuretic fruits in your regular diet. The best are melons and citrus fruits. They are rich in potassium which balances sodium and helps to eliminate fluid.
- Include lots of good diuretic vegetables in your daily diet. Choose leafy green, celery (ajmud), cucumber, lettuce (salad patta), tomatoes, peppers, carrots and onions. Like fruit, most vegetables are rich in potassium which helps to maintain a healthy fluid balance.
- Include regular amounts of starchy wholegrain carbohydrates in your daily diet. Some people find they do better on rice, pasta and potatoes, rather than wheat.
- Include unsalted nuts, seeds, bananas, wholegrain unsalted crackers in your snacks.
- Aim to take in 1200-1350 milligrams of calcium, per day, until your water retention eases.
- Exercise helps reduce water weight through sweating and increased respiration.
Water retention levels vary, and will go up and down depending upon a person's diet. To stop water retention permanently means committing yourself to drinking water daily, and to eating a low sodium diet. Still, your body may retain a little water, especially if you are a menstruating woman. These symptoms may be reduced but may not always be wholly eliminated.
