Giulia Ralph is a qualified Nutritionist, Strength & Conditioning Coach, Weightlifting Coach, and Personal Trainer. She has a Bachelor of Health Science in Nutrition and a Post-Graduate Certificate in Human Nutrition.
Water retention is a common problem, but it’s often not something to worry about. However, if water retention becomes uncomfortable or you start noticing unwanted bloating or puffiness in your body, it may be time to take action.
In this article, we’ll explore what water retention is and what can cause it. We’ll also share some of our best tips for reducing water weight – from cutting back on sodium intake and carbohydrate consumption to drinking more water and taking supplements such as magnesium or potassium tablets.
Water retention (also referred to as fluid retention) is a term that refers to an accumulation of water in the body. It often leads to symptoms such as swelling in the extremities, ankles, and legs. It can also lead to discomfort and an overall bloated feeling.
In the majority of cases, water weight gain is temporary and it tends to go away when the body re-establishes proper fluid balance. However, in some cases, it can be an indicator of a more serious condition such as heart disease or kidney failure (7).
If you experience any symptoms such as shortness of breath, chest pain, and unexplained weight gain, you should make sure to speak with your doctor as soon as possible.
Water retention can be caused by a number of factors. It often occurs due to changes in the body’s fluid balance, which is affected by several things such as what you eat and drink. Some of the most common causes of excess water weight include:
Dehydration often causes the body to want to hold onto water, but it can also lead to symptoms such as dry mouth, cramping, and headaches (1). To avoid this problem, make sure you drink enough water throughout the day to keep your system working properly.
In some cases, people will notice an increase in water weight without realizing they’ve been drinking more liquids than usual. Water weight gain from increased fluid consumption is generally temporary and will go away when you cut back on liquid intake.
Our kidneys are responsible for flushing sodium out of our systems together with other waste products. When sodium levels rise too high or your kidneys cannot eliminate excess concentrations of sodium, your body will retain water to dilute the sodium concentration (10).
This is why reducing your sodium intake can help reduce extra fluid weight. Some of the most common sodium-rich foods are processed meats, canned soup, and condiments such as ketchup, mustard, and relish. Eating too much of these foods may contribute to bloating or puffiness.
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Food sensitivities are often characterized by bloating, gas, and increased water retention.
If you have a thyroid disorder (particularly hypothyroidism) that isn’t treated properly, this can cause additional fluid to build up in your system as your kidneys aren’t able to regulate sodium concentrations correctly (12). Some other symptoms can include weight gain, dry skin, and constipation.
In women, hormone fluctuations often cause them to experience water retention from time to time. This can be due to an increase in estrogen levels during ovulation, pregnancy, or menopause (8) (5).
There are also certain medications that can cause water weight gain by disrupting the body’s fluid balance. Some common drug-related causes of water retention include birth control pills, corticosteroids, and psychiatric drugs (16).
If you’re looking for a way of reducing water weight overnight, you should start with these quick tips:
The average human body should consume less than 5 grams of salt a day (2300 mg of sodium). However, most people consume 9 to 12 grams of salt daily (over double the recommended intake) which can lead to an excess accumulation of sodium in the system (14).
By cutting back on your daily sodium intake, you can naturally reduce excess fluid buildup over time. You can do this by avoiding fast food, eating fewer processed packaged foods, and avoiding over-salting your dishes at the dinner table.
The consumption of refined carbs in excess causes spikes in blood sugar and elevated insulin levels. Increased insulin levels may cause your body to retain more sodium, resulting in water retention (11).
If you want to lose water weight quickly without having to make any major changes to your diet or lifestyle, simply follow these instructions: drink 6-8 glasses of water throughout the day.
This can help reduce associated symptoms of water retention.
Read more: 6 Cold Water Therapy Benefits Worth Noting
If you want to lose water weight quickly, try to exercise more. For example, exercises such as long-distance running or biking can help your body get rid of excess fluids via sweating while also boosting energy levels. Also, by helping you maintain a healthy weight through regular exercise, it can help reduce risk of conditions that contribute to fluid retention.
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Eating foods high in potassium can help manage and reduce excess water weight that is caused by excess sodium in the diet. Potassium l works together with sodium to regulate water balance in the body (6). Excellent sources of potassium include bananas, avocados, leafy greens, carrots, sweet potatoes, white beans, and black beans.
When your body is under high stress for a long time, it can release and lead to elevated cortisol levels. This can affect fluid balance and lead to retaining more water in the body. (15). Managing your stress levels through relaxation techniques, can help reduce cortisol levels and better support the body to function more normally.
If you feel fatigued, have trouble sleeping, or feel overly stressed, you could consider increasing your intake of foods that are high in magnesium. This nutrient can help the body relax while also helping your muscles work properly as it’s responsible for muscle and nerve function (6). Foods that are rich in magnesium include spinach, avocado, oatmeal, and pumpkin seeds.
If you’re not interested in taking any kind of supplements to lose water weight, you could consider drinking tea or coffee instead. Both beverages contain caffeine, which has a mild diuretic effect that may help promote the elimination of excess fluids (2).
Read more: Exploring the Nutritional Benefits of Eating Watermelons at Night
If you’ve tried all of the above and still feel uncomfortable or find yourself retaining too much water, you could consider discussing prescription pills with your doctor to help modulate fluid retention, particularly if it is due to a medical condition
One effective method for reducing water retention is upping your daily intake of water. Contrary to popular belief, staying well-hydrated can actually help regulate the amount of water your body retains.
Consuming foods that are high in potassium can also help, as this mineral aids balance the amount of water in your body. Regular exercise is another excellent approach as this encourages your body to expel excess water through sweat. These are some of the best ways of getting rid of water weight fast (8).
Yes, it is possible to lose water weight in 24 hours with proper care and attention. This typically involves reducing your sodium intake and increasing your water consumption.
Regular exercise can also be beneficial as this can help reduce bloating and stimulate sweat production. It should be noted that this type of weight loss is temporary and the weight will likely return once normal habits resume. It is not a sustainable or healthy way of losing weight in the long term.
The amount of water weight you can lose overnight varies depending on various factors such as your diet, physical activity, and overall health.
It’s also important to note that it’s not advisable to attempt drastic overnight weight loss strategies. Instead, you should focus on maintaining a balanced diet, hydrating properly, and getting regular physical exercise.
Water retention often results in a puffy, bloated appearance and can fluctuate daily, whereas fat gain occurs over a longer period and is accompanied by an increase in body size.
Another way of determining if it’s water weight is by tracking your food intake. Foods that are high in sodium and carbohydrates can cause temporary water retention, while a consistently high-calorie diet will most likely lead to fat gain.
Water weight is very common and is rarely a cause for concern. However, it may feel uncomfortable and can cause unwanted bloating or puffiness in the body. If you want to get rid of water weight fast, there are several natural ways to do it that don’t require taking medication.
By managing stress levels, getting enough sleep every night, exercising regularly, eating a healthy diet and making sure your electrolyte intake is on point, you will be well on your way to successfully losing excess fluid buildup.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
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