The human body is about 60% water, which plays an important role in all aspects of life.
However, excess fluid retention (edema) is a common side effect of chronic inflammation, also known as "fluid retention", and edema can be caused by cognitive intolerance. poor diet, exposure to toxins and diseases such as kidney failure.
Women may also experience fluid retention during the luteal phase of their menstrual cycle and during pregnancy. (luteum phase: starts after ovulation and lasts until menstruation ... about 14 days)
For most people, excess water weight is not a serious health problem. However, it can still have negative effects on your appearance and quality of life.
Here are 13 ways to quickly and safely reduce your water weight.
Exercise can be one of the best ways to reduce water weight in the short term. Any form of exercise increases sweating, which means you'll become dehydrated.
Average dehydration during 1 hour of exercise ranges between 16-64 oz (0.5-2 liters) per hour, depending on factors like temperature and clothing.
During exercise, your body also transfers a lot of water to the muscles.
This can help reduce cell turnover and reduce the "soft" appearance of excess water accumulation.
However, you still need to drink enough fluids during your workout.
Another good option for increasing perspiration and dehydration is a sauna, which you can add after your workout.
Bottom Line: Regular exercise can help you maintain a natural balance of body fluids and help reduce sweating from excess water storage.
Sleep can also affect the sympathetic nerves in the kidneys, which regulate sodium and water balance.
One study found that when you sleep, your body acts as a plumbing system that drains the "toxins" out of the brain.
- Getting adequate sleep can also help the body control its hydration levels and minimize water retention.
Try to get a healthy amount of sleep each night, which for most people will be around 7-9 hours.
Bottom Line: A good night's sleep can help your body manage its fluid and salt balance, which in turn leads to water weight loss in the long term.
When the electrolyte concentration is too low or too high, they can cause changes in the fluid balance. This can lead to an increase in water weight
- You should adjust the amount of your electrolyte intake to accommodate your water intake. If you drink a lot of water, then you may need more electrolytes
If you exercise every day or live in a humid or hot environment, you may need extra electrolytes to replace the water lost from sweating.
Conversely, large amounts of electrolytes from supplements or salty foods, coupled with a low intake of water, can have the opposite effect and increase water weight.
Bottom Line: Electrolytes help control water balance and cell hydration. Electrolyte supplements can be beneficial if you drink a lot of water, exercise a lot, live in a hot climate or don't eat salty foods.
Sodium, which you get every day from salt, is one of the most common electrolytes in the human body. It plays a big role in the level of hydration. If the concentration is too low or too high, it leads to an imbalance in the body and therefore water retention.
A high salt intake, usually caused by a diet high in processed foods, can increase water retention. This is especially true if combined with drinking little water and not exercising
However, this seems to depend on the individual's current daily sodium consumption and blood concentration.
One study tested this test and showed that you can only store excess water if you drastically increase or change your daily drinking habits.
Bottom Line: Salt or sodium plays an important role in fluid balance. Try to avoid making big changes, such as overeating or eliminating salt.
Research on magnesium has been expanded and shows that it has more than 600 roles in the human body
Lots of evidence in women, suggesting that magnesium can reduce water weight and premenstrual symptoms (PMS).
These changes occur probably because magnesium plays an integrated role with other electrolytes, such as sodium and potassium. Together, they help control the body's water balance.
Bottom Line: Magnesium intake needs to be optimized, as it plays an important role in hydration level and body water content.
In recent years, it has also become popular among bodybuilders for reducing water intake for cosmetic purposes or for a weight class.
Dandelion supplements can help reduce water volume by signaling the kidneys to expel more urine and include salt or sodium.
In human studies, dandelion intake increased the number of urination times over a 5 hour period.
However, despite its widespread use, there is certainly more research on dandelion supplementation needed.
Bottom Line: Dandelion is a popular herb commonly used by bodybuilders and athletes who need to lose water weight.
Interestingly, staying hydrated can actually decrease water retention.
Your body is always trying to achieve a healthy balance, so if you are constantly dehydrated your body will tend to retain more water in an attempt to prevent water from being low. Best.
Achieving an optimal daily water intake can also be important for liver and kidney health, which may impair long-term water retention.
The benefits of drinking more water don't stop there. Another study shows that it's also important for health, fat loss, brain function, and much more.
As usual, reaching a balance is optimal. If you drink too much water then you can actually increase the water weight in your body.
Simply drink when you're thirsty and stop when you feel hydrated. You should also drink slightly more in hot environments or during exercise.
- You can also monitor the color of your urine to assess dehydration. It should be a light yellow or slightly clear color, which is a good indicator of your body being hydrated.
Bottom Line: Dehydration or excess water can both lead to fluid retention. Be sure to drink a balanced amount of water each day.
Potassium-rich foods are often recommended, as potassium can help balance sodium intake and increase urine production, helping you reduce excess water.
Dark green leafy vegetables, beans, bananas, avocados, tomatoes and yogurt or other dairy products are very healthy and rich in potassium.
Magnesium supplements or magnesium-rich foods are also recommended. Includes dark chocolate, dark green leafy vegetables, nuts and whole grains.
The following foods and herbs are generally recommended for water weight reduction in alternative therapies, with some clinical evidence proving usefulness for their use:
Corn silk
Horsetail grass
Parsley
Hibiscus (red artichoke or vinegar)
Garlic
Dill
Nettle
Along with trying these foods, you may also have to limit or temporarily eliminate foods that cause bloating or cause any intolerances.
These include highly processed foods, foods high in fiber and sometimes beans and milk. You could also try sticking with low-FODMAP foods for a while to see if they help.
Bottom Line: Certain foods and herbs can act as diuretics and decrease fluid retention. Combine them with foods that are easy to digest and do not cause gas or intolerance.
For every gram of glycogen you store, there will be 3-4 grams (0.11-0.14 oz) of water stored with it. This is why people will lose weight immediately when switching to a low-carb diet, which lowers glycogen.
Carbs also lead to an increase in the hormone insulin, which can cause an increase in sodium retention and water reabsorption in the kidneys.
Low-carb diets lead to decreased insulin levels, which in turn leads to loss of salt and water from the kidneys.
Conversely, if you are on a low-carb diet or general diet, then a high-carb meal can pull excess body fluids into your muscles and increase weight. country.
It can also provide a visual difference, increasing muscle hydration but helping you get rid of excess water under the skin.
- Try changing the amount of carbs you are eating and see which one is best for you.
Bottom Line: A low-carb diet can cause a rapid loss in water weight due to decreased glycogen levels and lower insulin levels.
Tea and coffee are well-known diuretic foods that are mostly effective due to their high caffeine content.
Caffeine has been shown to increase urine output in the short term and slightly reduce water weight.
In one study, a cup of water with or without caffeine was given to participants at a dose of 2 mg / lb (4.5 mg / kg) of body weight.
When caffeine was combined with water, the participants' urine output increased significantly.
In other words, although caffeine has a mild diuretic effect, it does not lead to dehydration in the habitual consumer.
Bottom Line: Moderate caffeine intake from coffee, tea or caffeine supplements can help reduce excess water intake.
Also, avoid sitting all day or for long periods, which can decrease blood circulation. Physical activity can improve blood circulation and help you reduce excess water by sweating.
Some medications can also cause fluid retention, so check with your doctor if you take them daily and accumulate too much water.
Pay attention to the foods you eat, and make sure they're not causing you digestive problems or inflammation.
Ultimately, too much or too little digestion of water, alcohol, minerals, caffeine and salt can all cause water retention. Find a healthy, normal balance.
Bottom Line: Test your diet against excessive consumption of processed foods, salt, caffeine and alcohol.
Diuretics and medications that regulate the amount of fluid in the body are sometimes prescribed to treat excess fluid retention.
They work by activating your kidneys to flush excess water and salt through the urine.
Diuretics are usually prescribed only to people with heart or lung problems and are beneficial for blood pressure, preventing fluid accumulation, and reducing swelling.
It's important to note the difference between prescription and over-the-counter diuretics or online diuretics.
Prescription drugs have been clinically tested for safe long-term use, while over-the-counter drugs may lack clinical studies and often go unchecked for safety.
Both can help fight medically diagnosed edema or excess water weight.
Talk to your doctor before trying these.
Conclusion: When researching diuretics, consult your medical doctor and take the medication as prescribed and under supervision.
Things to Remember
If the problem persists, appears to be severe, or increases dramatically, then it is best to seek medical attention.
At the end of the day, the best way to combat excess water weight is to identify and treat the causes. It could be due to excess salt, lack of electrolytes, inactivity, excessive stress, or regular consumption of inflammatory processed foods.
Some of them can also be major causes of poor health and illness.
However, excess fluid retention (edema) is a common side effect of chronic inflammation, also known as "fluid retention", and edema can be caused by cognitive intolerance. poor diet, exposure to toxins and diseases such as kidney failure.
Women may also experience fluid retention during the luteal phase of their menstrual cycle and during pregnancy. (luteum phase: starts after ovulation and lasts until menstruation ... about 14 days)
For most people, excess water weight is not a serious health problem. However, it can still have negative effects on your appearance and quality of life.
Here are 13 ways to quickly and safely reduce your water weight.
1. Exercise Regularly
Exercise can be one of the best ways to reduce water weight in the short term. Any form of exercise increases sweating, which means you'll become dehydrated.
Average dehydration during 1 hour of exercise ranges between 16-64 oz (0.5-2 liters) per hour, depending on factors like temperature and clothing.
During exercise, your body also transfers a lot of water to the muscles.
This can help reduce cell turnover and reduce the "soft" appearance of excess water accumulation.
However, you still need to drink enough fluids during your workout.
Another good option for increasing perspiration and dehydration is a sauna, which you can add after your workout.
Bottom Line: Regular exercise can help you maintain a natural balance of body fluids and help reduce sweating from excess water storage.
2. Extra Sleep
Sleep research has highlighted the importance of sleep as well as diet and exercise.Sleep can also affect the sympathetic nerves in the kidneys, which regulate sodium and water balance.
One study found that when you sleep, your body acts as a plumbing system that drains the "toxins" out of the brain.
- Getting adequate sleep can also help the body control its hydration levels and minimize water retention.
Try to get a healthy amount of sleep each night, which for most people will be around 7-9 hours.
Bottom Line: A good night's sleep can help your body manage its fluid and salt balance, which in turn leads to water weight loss in the long term.
3. Less Stress
Long-term stress can increase the hormone cortisol, which directly affects water retention and water weight in the body.This can happen because stress and cortisol increase a hormone that controls water balance in the body, called the anti-diuretic hormone or ADH.ADH works by sending signals to the kidneys, telling it how much water to pump back into the body.If you manage your stress level, then you should be able to maintain a normal level of ADH and cortisol, which is crucial for long-term health and fluid balance and disease risk. . Bottom Line: Stress increases cortisol and the anti-diuretic hormone, which directly affects the body's water balance.
4. Load Electrolytes
Electrolytes are electrically charged minerals, such as magnesium and potassium. They play important roles in your body, including regulating water balanceWhen the electrolyte concentration is too low or too high, they can cause changes in the fluid balance. This can lead to an increase in water weight
- You should adjust the amount of your electrolyte intake to accommodate your water intake. If you drink a lot of water, then you may need more electrolytes
If you exercise every day or live in a humid or hot environment, you may need extra electrolytes to replace the water lost from sweating.
Conversely, large amounts of electrolytes from supplements or salty foods, coupled with a low intake of water, can have the opposite effect and increase water weight.
Bottom Line: Electrolytes help control water balance and cell hydration. Electrolyte supplements can be beneficial if you drink a lot of water, exercise a lot, live in a hot climate or don't eat salty foods.
5. Managing Salt Intake
Sodium, which you get every day from salt, is one of the most common electrolytes in the human body. It plays a big role in the level of hydration. If the concentration is too low or too high, it leads to an imbalance in the body and therefore water retention.
A high salt intake, usually caused by a diet high in processed foods, can increase water retention. This is especially true if combined with drinking little water and not exercising
However, this seems to depend on the individual's current daily sodium consumption and blood concentration.
One study tested this test and showed that you can only store excess water if you drastically increase or change your daily drinking habits.
Bottom Line: Salt or sodium plays an important role in fluid balance. Try to avoid making big changes, such as overeating or eliminating salt.
6. Take Magnesium Supplements
Magnesium is another major electrolyte and mineral. It has recently become a very popular supplement for health and athletic performance.Research on magnesium has been expanded and shows that it has more than 600 roles in the human body
Lots of evidence in women, suggesting that magnesium can reduce water weight and premenstrual symptoms (PMS).
These changes occur probably because magnesium plays an integrated role with other electrolytes, such as sodium and potassium. Together, they help control the body's water balance.
Bottom Line: Magnesium intake needs to be optimized, as it plays an important role in hydration level and body water content.
7. Use a Dandelion Supplement
The dandelion herb, Taraxacum officinale, is used in alternative therapy to treat water symptoms.In recent years, it has also become popular among bodybuilders for reducing water intake for cosmetic purposes or for a weight class.
Dandelion supplements can help reduce water volume by signaling the kidneys to expel more urine and include salt or sodium.
In human studies, dandelion intake increased the number of urination times over a 5 hour period.
However, despite its widespread use, there is certainly more research on dandelion supplementation needed.
Bottom Line: Dandelion is a popular herb commonly used by bodybuilders and athletes who need to lose water weight.
8. Drink Plenty of Water
Interestingly, staying hydrated can actually decrease water retention.
Your body is always trying to achieve a healthy balance, so if you are constantly dehydrated your body will tend to retain more water in an attempt to prevent water from being low. Best.
Achieving an optimal daily water intake can also be important for liver and kidney health, which may impair long-term water retention.
The benefits of drinking more water don't stop there. Another study shows that it's also important for health, fat loss, brain function, and much more.
As usual, reaching a balance is optimal. If you drink too much water then you can actually increase the water weight in your body.
Simply drink when you're thirsty and stop when you feel hydrated. You should also drink slightly more in hot environments or during exercise.
- You can also monitor the color of your urine to assess dehydration. It should be a light yellow or slightly clear color, which is a good indicator of your body being hydrated.
Bottom Line: Dehydration or excess water can both lead to fluid retention. Be sure to drink a balanced amount of water each day.
9. Focus On These Foods
There are a number of foods that you may want to include in your diet to combat water buildup.Potassium-rich foods are often recommended, as potassium can help balance sodium intake and increase urine production, helping you reduce excess water.
Dark green leafy vegetables, beans, bananas, avocados, tomatoes and yogurt or other dairy products are very healthy and rich in potassium.
Magnesium supplements or magnesium-rich foods are also recommended. Includes dark chocolate, dark green leafy vegetables, nuts and whole grains.
The following foods and herbs are generally recommended for water weight reduction in alternative therapies, with some clinical evidence proving usefulness for their use:
Corn silk
Horsetail grass
Parsley
Hibiscus (red artichoke or vinegar)
Garlic
Dill
Nettle
Along with trying these foods, you may also have to limit or temporarily eliminate foods that cause bloating or cause any intolerances.
These include highly processed foods, foods high in fiber and sometimes beans and milk. You could also try sticking with low-FODMAP foods for a while to see if they help.
Bottom Line: Certain foods and herbs can act as diuretics and decrease fluid retention. Combine them with foods that are easy to digest and do not cause gas or intolerance.
10. Cut Carb
Cutting carbs is a common strategy to quickly reduce excess water. Carbs are stored in the muscles and liver in the form of glycogen, but the glycogen will also suck water in with it.For every gram of glycogen you store, there will be 3-4 grams (0.11-0.14 oz) of water stored with it. This is why people will lose weight immediately when switching to a low-carb diet, which lowers glycogen.
Carbs also lead to an increase in the hormone insulin, which can cause an increase in sodium retention and water reabsorption in the kidneys.
Low-carb diets lead to decreased insulin levels, which in turn leads to loss of salt and water from the kidneys.
Conversely, if you are on a low-carb diet or general diet, then a high-carb meal can pull excess body fluids into your muscles and increase weight. country.
It can also provide a visual difference, increasing muscle hydration but helping you get rid of excess water under the skin.
- Try changing the amount of carbs you are eating and see which one is best for you.
Bottom Line: A low-carb diet can cause a rapid loss in water weight due to decreased glycogen levels and lower insulin levels.
11. Take Caffeine Supplements Or Drink Tea And Coffee
Caffeine has been shown to increase urine output in the short term and slightly reduce water weight.
In one study, a cup of water with or without caffeine was given to participants at a dose of 2 mg / lb (4.5 mg / kg) of body weight.
When caffeine was combined with water, the participants' urine output increased significantly.
In other words, although caffeine has a mild diuretic effect, it does not lead to dehydration in the habitual consumer.
Bottom Line: Moderate caffeine intake from coffee, tea or caffeine supplements can help reduce excess water intake.
12. Change Your Habits
One of the best changes you can make is to reduce your intake of processed foods and excess salt consumption.Also, avoid sitting all day or for long periods, which can decrease blood circulation. Physical activity can improve blood circulation and help you reduce excess water by sweating.
Some medications can also cause fluid retention, so check with your doctor if you take them daily and accumulate too much water.
Pay attention to the foods you eat, and make sure they're not causing you digestive problems or inflammation.
Ultimately, too much or too little digestion of water, alcohol, minerals, caffeine and salt can all cause water retention. Find a healthy, normal balance.
Bottom Line: Test your diet against excessive consumption of processed foods, salt, caffeine and alcohol.
13. Consider Prescribing Liquid Medications
Diuretics and medications that regulate the amount of fluid in the body are sometimes prescribed to treat excess fluid retention.
They work by activating your kidneys to flush excess water and salt through the urine.
Diuretics are usually prescribed only to people with heart or lung problems and are beneficial for blood pressure, preventing fluid accumulation, and reducing swelling.
It's important to note the difference between prescription and over-the-counter diuretics or online diuretics.
Prescription drugs have been clinically tested for safe long-term use, while over-the-counter drugs may lack clinical studies and often go unchecked for safety.
Both can help fight medically diagnosed edema or excess water weight.
Talk to your doctor before trying these.
Conclusion: When researching diuretics, consult your medical doctor and take the medication as prescribed and under supervision.
Things to Remember
If the problem persists, appears to be severe, or increases dramatically, then it is best to seek medical attention.
At the end of the day, the best way to combat excess water weight is to identify and treat the causes. It could be due to excess salt, lack of electrolytes, inactivity, excessive stress, or regular consumption of inflammatory processed foods.
Some of them can also be major causes of poor health and illness.
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