Athletes and bodybuilders who are set to compete often need to watch their diets carefully to ensure they don’t end up carrying any excess water weight. However, they aren’t the only ones who worry about a sudden increase in weight.
Many people who are trying to lose weight or simply maintain their current weight find that they can’t seem to get rid of that last pound to achieve their goal. Some people have chronic conditions that make them more prone to water retention. While many factors can contribute to this, the foods we eat are often overlooked.
Some foods may help with water retention by promoting diuresis or the increased production of urine, whereas others can cause the body to hold on to water. If you’re trying to lose water weight, it’s best to avoid foods that are high in sodium.
Also known as fluid retention, it’s a situation where the body retains or holds on to more water than normal for a variety of reasons.
The human body is made up of approximately 60% water. This fluid helps cushion and protect our organs, joints, and tissues. It also helps with digestion, absorption, and transportation of nutrients.
Water also regulates body temperature and plays a role in the elimination of waste products. Most of the time, our bodies maintain a healthy balance of water by regulating how much we consume and eliminating excess through urine and sweat.
However, there are certain conditions that can prevent this from happening and result in our bodies retaining more water than usual, including:
Edema can be the result of an underlying medical condition such as congestive heart failure or kidney disease. Corticosteroids can also be a factor (4, 33).
In addition to the aforementioned causes of fluid retention, certain foods can contribute to the body retaining water. These foods can promote inflammation or interfere with the body’s natural ability to regulate fluid levels, leading to storage of extra water.
Foods that can cause the body to hold on to water include:
Food processing involves various stages that can change the nutrient content and structure of foods. They often contain additives and preservatives, such as sodium and sugar, which can lead to water retention.
Highly processed foods that are high in sodium or added sugar that can promote water retention (17) include:
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While alcohol is a diuretic, which means that it helps promote the production of urine, it can also cause the body to retain water due to chronic alcohol intake, which can cause damage to the liver.
In addition, alcohol is often combined with sugary mixers that can cause the body to hold on to water, such as:
Alcohol can also dehydrate you. Its diuretic effects mean that it causes your body to remove fluids from your blood through your renal system at a much faster rate than other liquids.
This is why you find yourself going to the bathroom more often when you drink alcohol. If you don’t drink water in between your alcoholic beverages, you end up dehydrated, which can ultimately cause water retention.
Eating foods that are high in salt can cause the body to hold on to water. This is because too much salt consumption upsets the body’s water-sodium balance and promotes the retention of water in the body (24).
Some salty foods include:
In the same way that too much salt promotes water retention, so does too much sugar (3).
Sugary foods that may make your body hold on to water include:
Refining carbohydrates removes some of the fiber and other nutrients that are present in whole grains. This can make them more rapidly absorbed by the body, resulting in water retention (3). High insulin levels in response to refined carbohydrate intake may cause your kidneys to reabsorb more sodium and retain fluid.
Your body also stores extra carbohydrates for later use as glycogen. This is helpful, but glycogen is stored with quite a bit of water attached to it, so it can alter the number you see on the scale.
Refined carbohydrates include:
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As demonstrated above, there are multiple causes of water retention. From hormonal changes to weight gain, medication, and even food, many things can cause your body to retain water (13, 8).
However, for the average person, hormonal fluctuations, medical conditions, or medication could lead to water retention, but the most likely culprit is your diet. More specifically, the consumption of sodium, sugar, and refined carbohydrates.
Lifestyle choices could also cause water retention. Standing or sitting for too long can cause fluid to ‘pool’ in the tissues in the legs, which can lead to swelling. This is usually due to gravity and walking should quickly get rid of this issue.
When the body retains extra water, the symptoms can show in various ways. Some signs of water retention you should look for include (13, 27):
If you’re looking for foods that can help reduce water retention, you’re in luck. There are several foods that have diuretic properties, meaning that they help promote urine production and therefore, they may help rid your body of excess water.
The best foods for reducing water retention include:
Magnesium is a mineral that’s essential for many different bodily functions, including keeping your heart healthy and your bones strong (19). It has also been found to help alleviate premenstrual fluid retention (20). It works together with sodium and potassium to help restore your body’s water balance.
Some good sources of magnesium are:
Potassium is another essential mineral that’s important for maintaining a healthy heart and keeping your muscles working properly (11). Potassium tends to counter sodium to help maintain fluid balance in the body.
Good sources of potassium include:
Cranberry juice is an excellent source of antioxidants and is believed to help reduce water retention. It’s also believed to be a natural diuretic that boosts frequent urination. Cranberries are also thought to work by helping to keep urine diluted, which helps prevent fluid from being reabsorbed into the body.
Dandelion tea is a popular herbal tea that’s often consumed for its diuretic properties. It’s believed to work as it aids in increasing urine production, which helps rid the body of excess fluid (29). If you have an allergy to plants in the asteraceae family, you may want to avoid this option.
A study in 2013 also found that this herb may interact unfavorably with some medications, including certain antibiotics, anticoagulants, and blood sugar drugs (15). Make sure you talk to your doctor before you try any herbal teas or supplements.
Hibiscus tea is another herbal tea that’s believed to have diuretic properties (7). As with dandelion tea, it’s believed to help increase urine production, which can help reduce water retention.
While hibiscus allergies are rare, they still happen. If you tend to have adverse reactions to the Malvaceae family of plants, hibiscus may not be the water retention option for you. Too much hibiscus is also believed to trigger stomach upsets, gas, and constipation. Therefore, to be on the safe side, you should talk to your doctor first.
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Eating diuretic foods can help reduce water retention, but there are some other things you can do to help get rid of water retention overnight, including:
Exercise is one of the most effective short-term treatments for water retention. When you exercise, your body releases fluids through sweating. This helps reduce the amount of water your body is retaining (26).
In addition, exercise can help improve circulation and increase lymphatic drainage. Both of these effects can help reduce the appearance of swollenness and bloating (6).
Getting enough sleep is important for overall health, but it can also help reduce water retention (22). When you don’t get enough sleep, your body releases a hormone called cortisol. This can cause the body to hold on to water (10).
So, if you’re looking to reduce water retention, make sure you get enough shut-eye. Most adults require 7 to 8 hours of sleep per night.
Chronic stress can contribute to a variety of health problems, including water retention. When you’re stressed, your body releases cortisol (32). As previously mentioned, cortisol can cause the body to hold on to water (10).
So, if you’re looking to reduce water retention, it’s important to manage stress. There are a variety of different stress-management techniques you can try, such as yoga, meditation, and deep breathing.
It may seem counterintuitive, but one of the best things you can do to reduce water retention is to drink plenty of water. When you’re properly hydrated, your body is less likely to hold on to water (18).
So, if you’re looking to reduce water retention, make sure you drink plenty of water throughout the day. Most adults require approximately eight glasses per day.
If your legs are swollen, try elevating them to help reduce the buildup of fluid. When you elevate your legs, gravity helps pull the fluid away from your lower body and back into circulation (31).
You can elevate your legs by lying down and placing a pillow beneath your feet. You can also try sitting in a chair with your feet elevated on a stool.
Compression stockings are specially designed to apply pressure to the legs and feet. This helps promote circulation and can reduce the amount of fluid that’s able to build up in your lower body (23).
If you have swelling in your legs, you may want to try compression stockings. They’re available in a variety of sizes and can be bought at most pharmacies and medical supply stores.
Read more: How Much Water Should I Drink a Day To Lose Weight?
Yes, it can. Dehydration is one of the causes of water retention. Drinking water keeps you hydrated and restores the fluid sodium balance in the body, which both prevents and reverses water retention.
Make sure you avoid water intoxication in a bid to avoid water retention. While water intoxication is rare, it can still happen, which can cause:
Yes, it does. As previously mentioned, lack of sufficient sleep leads to the increased production of cortisol, which causes the body to hold on to more water.
Lack of enough sleep also causes you to make unhealthy food choices where you may end up consuming foods that are high in sodium and sugar which can trigger fluid retention.
Yes, it does. Sugar is a carbohydrate and the body stores carbs as glycogen together with a little bit of water. Therefore, the more sugar you consume, the more glycogen and water are stored.
Too much sugar also increases insulin levels, which may cause your kidneys to retain water and sodium.
Water retention can last anything from a few days to a couple of weeks, depending on the underlying cause of it.
There is no one-size-fits-all answer to this. How much water a person needs each day is largely dependent on the individual. To start, make sure you drink the recommended six to eight 8-ounce glasses of water a day.
From here, add water according to your needs. For example, drink more water in hotter weather as the body demands, or if you’re working out more, you’ll need to drink more as you lose a lot of water via sweat – this will also prevent dehydration.
Water retention can be caused by a variety of different factors, including hormones, medications, and certain medical conditions.
There are several different ways to reduce water retention, including dietary changes, exercise, and stress management.
If your goal is to reduce water retention, make sure to drink plenty of fluids and limit your sodium intake.
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