How to Get Rid of Water Weight
Water weight results from the body retaining water and many things can cause this. Water makes up about 70 percent of body mass and it accounts for the majority of the organs, muscles and blood. There are times where fluids build up in the body and lead to water weight. When you have excess water weight, it adds inches to your abdomen and other areas of your body so your clothes do not fit comfortably. To lose the water weight, you have to get the excess water out of the body and there are several ways you can do this quickly and naturally.
These remedies work to alleviate water weight associated with many common causes, including premenstrual syndrome (PMS), physically inactivity, pregnancy, excessive salt intake, certain medications and poor diet. If you frequently experience water weight problems, talk to your doctor to determine the cause.
1. Reduce Your Salt Intake
Excessive salt intake can cause your body to hold onto extra water and the only way to reverse this is the move the extra salt out of the body and work to stop adding so much salt in the first place. Consider using a different spice to add flavor to your food, such as pepper, so that you do not end up with too much water in the body. Be mindful of the foods that contain salt too, such as fast foods and processed foods. You would be surprised how many foods contain salt so you must read all nutrition labels and count how many milligrams per day you are getting. Your doctor can help you to determine how much salt you need because the body does require some for optimal function.
2. Eat a Banana a Day
Bananas help to prevent fluids from building up so that you do not experience excess water weight. The water-fighting abilities of bananas are thanks to this fruit having a high amount of potassium. This mineral has many different duties in the body, one of which is helping to move excess fluids out of the body. You only need to eat one banana a day to reap the benefits and you can choose to eat bananas plain or add them to other foods you are eating, such as oatmeal, smoothies and yogurt. If you are not a fan of bananas, but you still want to take advantage of the benefits of potassium, you can opt to eat a serving of raisins instead. You can eat them plain or add them to things like oatmeal, cereal and yogurt.
3. Ice Packs
If your feet and ankles are swollen, ice packs work wonders to reduce the swelling and return them to their normal size. If you do not have any ice packs at home, you can use a bag of frozen vegetables or make your own ice pack by taking a plastic storage bag or plastic grocery bag, adding 10 to 15 cubes of ice, sealing it, and then resting it on the swollen area. Make sure to always place a washcloth between your skin and the ice to prevent ice burn. If you have diabetes or another condition that causes issues with circulation, do not use ice unless your doctor says it is okay to do so.
4. Eat Some Yogurt
Abdominal bloating may be associated with the natural bacteria in your gut being eliminated and replacing these can help to reduce the water weight in the area. Yogurt is a rich source of natural bacteria that your body needs to work efficiently. Yogurt also works well if you eat a little too much and end up with uncomfortable bloating. You only need to eat about a cup of plain yogurt and you can add other foods to your yogurt that help to move water out of the body, such as bananas, raisins, cherries and other diuretic foods.
5. Drink More Water
Believe it or not, one of the best remedies for water weight is actually drinking more water. To flush out the water that has accumulated in your body, you need to add more water so that it encourages urination. When you urinate, you are ridding the body of wastes and excess fluid that you do not need. On average, you should be drinking eight to 10 eight ounce glasses of water every day. One of the best ways to ensure adequate water intake is to carry a quality water bottle around with you throughout the day so that you can take sips frequently. If you consume a lot of caffeine or if you are very physically active, you may need more water. The same is true for those with certain medical conditions and those taking certain medications because in some cases, health issues and medications use a lot of water, resulting in you needing to drink more. Your doctor can evaluate your health and help you to determine exactly how much water you need each day for optimal hydration.
6. Eat Plenty of Natural Diuretics
There are several foods that work to flush out excess water so you do not have to deal with water weight. Add these to your daily diet to keep water moving so that it is unable to accumulate. Common natural diuretic foods include the following:
- Brussels sprouts
- Apple cider vinegar
- Cranberry juice
7. Start Moving
Exercise helps to get water in the body moving so that you can get rid of water retention. You also sweat when you exercise and this helps to eliminate some of the excess water and excess salt from the body. You want to focus on cardiovascular exercise when you are working to get rid of excess water, but a balanced workout plan is best to stop it from happening in the future. Combine a mixture of cardiovascular exercise, flexibility training and strength training to improve your overall health and work to prevent further issues with water retention problems. Ideally, you want to get 30 to 60 minutes of exercise every day, or at least most days of the weeks.
8. Get More B Vitamins and Iron
Not only do iron and B vitamins ensure your body functions properly, but they play a role in flushing excess water out of the body. Your doctor can recommend the proper dosage for you for both of these nutrients. It is best to get these nutrients from your diet, but if you have any known deficiencies, talk to your doctor about taking a supplement so you can be sure that you are getting enough.
9. Increase Your Intake of Magnesium and Calcium
Calcium and magnesium help to prevent water retention, especially when it is associated with premenstrual syndrome (PMS). On average, it is recommended that you get about 1,200 milligrams of calcium each day and 200 to 400 milligrams of magnesium. However, it is best to talk to your doctor first and he or she can help you to determine the right amount of for you. It is important to not get too much of these minerals because too much or too little can cause serious health problems.
10. Prop up Your Legs
If your legs, feet and ankles are swollen, prop them up above the level of the heart to encourage the excess fluid to drain from them. Lower extremity swelling is common after you spend a prolonged amount of time on your feet and walking around. When you get home, take your shoes off, put a couple pillows under your knees and lie back. This helps to drain that excess fluid and return your legs, feet and ankles to their normal size. You can also add some ice to further encourage a reduction in swelling. You can also ask someone to gently massage your legs from the knee down to move the water out. Just make sure that they are using upward strokes to push the fluid up and out of your legs.
You can combine several of these remedies to eliminate water weight. If your water retention is associated with a more serious cause, such as kidney disease or heart disease, you need to consult a doctor. You can usually use these remedies in addition to medical treatment, but you must get permission from your doctor. For the common causes of water retention, these remedies work well for almost all people and they usually work quickly so you can fit into your jeans without issue.