If you are reading this, chances are you are experiencing, or have experienced, the bloat and swelling associated with water weight gain, which can be downright annoying, especially if you’re trying to get sculpted. It can also cause you to pack on a few extra pounds as water already makes up at least 50% of your body’s weight, which when you add more water to this, can cause you to gain anywhere from 2 to 4 additional pounds until it is flushed out.
Water weight gain occurs for various reasons, including excess salt, dehydration, and even inactivity. However, no matter the reason for your water weight gain, the following tips can help both prevent and eliminate water retention, so you can reveal a leaner, toned, sexier you!
Exercise
Exercise causes your body to sweat, which helps release excess water from the body. It also causes you to use up stored glycogen, which translates to excess water weight and fat gain if it goes unused. In fact, the more intense your workout, the more glycogen your body uses, which helps you burn more fat and shed more water weight to reveal lean muscles.
Just a brisk walk for 20 minutes can get your body’s water shedding process going. However, remember to stay hydrated during, and after, your exercise to keep your body from becoming dehydrated.
Hydrate More Often
When your body lacks sufficient water, it will become dehydrated, which makes your body naturally retain extra water to make up for the water deficiency. Therefore, if you notice that your body is retaining water, be sure to drink plenty of H20 throughout the day to help your body stay well hydrated and help release excess water.
Drinking water frequently also helps keep the kidneys functioning properly.
Be Mindful of Your Salt Consumption
Consuming high levels of salt is one of the most surefire ways to ensure your body retains water.
Though some salt is actually good for the body because it helps manage the balance of fluids in the body, as well as affects muscle function and nerve impulses, too much salt will cause the body to hold onto water.
Therefore, consider replacing sodium-rich foods with low sodium options, such as vegetables and unsalted popcorn, seeds, and nuts, to help prevent your body from retaining excess water.
You should also beware that salt is hidden in many processed foods, such as bread, frozen meals, soup mixes, chips, pretzels, and other savory foods, so keep this in mind when calculating your daily salt intake.
In general, the daily recommended sodium intake is no more than 2,300 milligrams for adults. However, this number will vary for those with salt sensitivity or high blood pressure.
Decrease Your Carb Intake
The average adult only requires about 130 grams of carbohydrates daily to function properly. However, any carbs above this are converted into glycogen, which is a form of sugar that is stored in the liver and muscle for energy.
According to experts, nearly 1% of your muscles are pure glycogen, while your liver’s weight is approximately 8% glycogen.
Each gram of glycogen stored in the liver and muscles contains approximately 2.7 to 3 grams of water. Hence, the more glycogen you have stored in your liver and muscles, the more water your body will retain. However, when you cut down on carbs, it causes your body to use up stored glycogen, which in turn helps you shed excess water weight.
Increase Your Potassium Intake
Dietary potassium helps reduce sodium in the kidneys, which helps prevent the body from retaining water. It has also been shown to help lower the blood pressure, which can also cause water weight gain. Therefore, be sure to incorporate potassium-rich foods, such as bananas, potatoes, watermelon, tomato sauce, black beans, avocados, and salmon, into your diet daily to help keep potassium levels in check.
The average recommended potassium amount for adults is 4.7 grams per day.
Dietary Supplements
Dietary supplements, such as dandelion, magnesium oxide, and vitamin B6, have been shown to help the kidneys flush sodium and excess water from the body, just be sure they are all natural.
These supplements are also especially useful for helping the body rid water weight gain due to premenstrual syndrome (PMS). They have also been proven effective to help reduce tenderness in the breast as well as many other symptoms associated with PMS. However, before taking these, or any other dietary supplements, be sure to consult with your doctor, first, to ensure they are safe for your particular situation.
You can also ask your doctor to prescribe a water pill, which serves as a diuretic. Diuretics make the bladder release urine more often, which helps rid the body of excess salt and water. However, water pills are not recommended as a long-term remedy, so be sure to follow your doctor’s recommendations for use. You also need to be sure to drink plenty of water to replenish the body of lost fluids and prevent dehydration.
