Water weight, which is sometimes called edema, happens when our bodies hold onto too much water or fluid. This can make us feel bloated or puffy. To help lessen this extra water, we can try eating less salty foods, drinking enough water, and moving our bodies by doing some exercise.
Our bodies are made up of about 60% water, which is really important for everything we do.
But sometimes, people get concerned about having too much water weight. This is especially true for athletes and bodybuilders who want to look a certain way or fit into a specific weight category.
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Having a bit of extra water in your body is usually okay. However, if you have a lot of extra water, it might be a sign of more serious health problems like issues with your heart, liver, or kidneys.
Sometimes, people hold onto more water during certain times, like before their period or when they’re pregnant.
This article is for healthy folks and athletes who want to get rid of some extra water weight. If you’re dealing with serious swelling in your arms or feet, it’s important to talk to a doctor to find out why and how to treat it.
Ways to Get Rid of Extra Water in Your Body:
There are different ways you can quickly and naturally lose extra water weight. Now, let’s check out some of the most effective ways.
1. Cut Down on Salt:
A simple way to start reducing water weight is to switch out foods with lots of salt for ones with less salt.
Eating too much salt can make your body hold onto water. This is because your body wants to keep a good balance between salt and water. So, if you eat too much salt, your body keeps more water too.
The newest advice from experts suggests having no more than 2,300 milligrams (mg) of salt each day. But the average person in the US eats more than 3,400 mg every day.
The majority of the salt you consume doesn’t actually come from the salt shaker. About 75 percent of it is hiding in processed foods. These are things like cheese, cold cuts of meat, bread, frozen meals, soup mixes, and salty snacks.
Natural foods like vegetables, nuts, and seeds have very little salt. Some foods can even help lower the amount of salt in your body, like bananas, avocados, and leafy vegetables.
2. Stay Hydrated by Drinking More Water:
It might sound strange, but drinking water can actually help you get rid of extra water weight. When we don’t drink enough water, our bodies try to keep hold of the water they have.
Water also helps our kidneys work better, which lets our bodies get rid of extra water and salt.
Grown-ups should aim to drink about 2 liters of water every day. Choosing water over sugary drinks is a smart way to give your body the water it needs.
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3. Cut Back on Carbs:
Carbs, like those in bread and pasta, can also make our bodies hold onto more water. When we eat carbs, our bodies store some of it as energy called glycogen, along with water.
If we eat fewer carbs, our glycogen stores get used up, and that means we lose some water weight too.
Experts say that adults need at least 130 grams of carbs each day, but many people eat way more than that.
You can try swapping out some of your crab-rich foods for high-protein options like lean meats, eggs, and soy products. This can help you reduce extra water weight.
4. Supplements Can Help:
Taking vitamins like B-6 and magnesium oxide can be a natural way to deal with extra water in your body.
These supplements work together with your kidneys to help your body get rid of extra water and salt.
Research shows that these supplements can be really helpful for easing the symptoms of premenstrual syndrome (PMS), like holding onto water. They can also help reduce bloating in your belly, swelling in your legs, and soreness in your breasts.
But it’s a good idea to talk to a doctor before you start taking new supplements. They can sometimes have side effects or interact with other medicines you might be taking.
5. Get Moving with Exercise:
When you exercise, your body sweats, and that helps you lose some water weight right away.
Exercise also gets your blood moving better and improves how things circulate in your body. This can stop too much fluid from building up, especially in your legs and feet.
Working out also burns up the stored energy from carbs called glycogen. And that helps you lose even more water weight. Remember, after exercise, it’s important to drink enough water to avoid getting dehydrated.
6. Using Water Pills:
Water pills, which are prescribed by doctors, can help with mild fluid retention. These pills act like diuretics, which means they make you pee more. When you pee more, your body gets rid of extra water and salt.
But these pills aren’t meant for using all the time. They should only be used the way your doctor tells you. If you use them the wrong way, you could end up dehydrated or not have enough important minerals in your body.
7. Try Taking Dandelion Supplements:
People in natural medicine use dandelion, the plant you might find in your yard, to help when your body keeps too much water.
Lately, athletes and bodybuilders have been using it too. They want to quickly lose water weight, perhaps to improve their appearance or fit into a specific weight category.
Risk Factors:
Who is more likely to have too much water in their body?
Well, anyone could experience it, but some things make it more likely. These are called risk factors. Here are some of them:
- Pregnancy: When someone is going to have a baby, their body might hold onto more water.
- Not eating enough food: If someone doesn’t get enough nutrients from food, their body might keep extra water.
- Not moving much: If someone doesn’t do much physical activity, their body might keep more water.
- Taking certain medicines: Some medicines, like corticosteroids and contraceptive pills, can make the body hold onto water.
- Heart, liver, or kidney problems: If someone has trouble with these organs, their body might hold onto water.
What causes this extra water?
Here are the main reasons:
- What you eat: If you eat a lot of salty or high-crab foods, your body might keep extra water. Not having enough potassium and magnesium can also make you hold onto water.
- Time of the month: For women, the changes in hormones before their period can cause their body to hold onto more water. Craving salty and starchy foods during this time can also add to the extra water.
- Not moving around: Sitting or standing for a long time without moving can make fluids not flow properly in your body. This can make water build up, especially in your arms and legs.
- Heart or kidney problems: If your heart or kidneys aren’t working right, your body might hold onto more fluids. This can make you swell up and have more water weight.
- Medicines: Some medicines can make your body keep more water. These include anti-inflammatory drugs and certain birth control pills. If you notice strange effects from any medicine, it’s important to talk to a doctor.
How Can You Prevent It?
- You can avoid having too much water in your body by eating healthy foods that are low in salt and carbs.
- The American Heart Association says it’s good to do 2.5 hours of exercise every week. Moving your body can help stop extra fluids from building up and reduce water weight. Don’t forget to drink water while you’re exercising to stay hydrated.
- For women, if you often get extra water before your period, you can try doing exercise and taking vitamin supplements to help with that.
When You Should See a doctor?
- Most of the time, having too much water in your body isn’t a big problem. But sometimes, it might mean something more serious.
- If your skin looks tight or if it stays dented when you press it, that’s not a normal sign of water in your body. It’s called “pitted edema.”
- If you’re also coughing a lot and find it hard to breathe, especially when you’re lying down, it could mean there’s extra fluid in your lungs or even a problem with your heart. This needs quick medical attention.
- Even if you’re not really sick, it’s a good idea to talk to a doctor if you’re worried about how much water you have in your body. They can help you understand what’s happening.
