Interestingly, being well-hydrated can actually reduce water retention Achieving an optimal daily water intake can also be important for liver and kidney health, which may reduce water retention in the long term 26 , Other research shows that good hydration is also important for general health, including fat loss and brain function 28 , 29 , As always, achieving a balance is optimal.
If you drink excessive amounts of fluid you may increase your water weight. You should also drink slightly more in hot environments or when exercising. You can also monitor your urine color to assess hydration. Potassium-rich foods are often recommended, as potassium can help balance sodium levels and increase urine production, helping you drop excess water Dark green leafy vegetables, beans, bananas , avocados , tomatoes and yogurt or other dairy products are all healthy and potassium-rich. Magnesium supplements or magnesium-rich foods are also recommended.
These include dark chocolate , dark green leafy vegetables, nuts and whole grains. The following foods and herbs are often recommended by alternative practitioners to drop water weight. Some clinical evidence supporting their use:. Although bloated belly is usually not caused by water retention, you may also wish to limit or temporarily remove foods that may cause bloating.
These include highly processed foods, foods with lots of fiber and sometimes beans and dairy. Cutting carbs is a common strategy to quickly drop excess water.
Carbs are stored in the muscles and liver as glycogen, but glycogen also pulls water inside along with it. For every gram of glycogen you store, 3—4 grams 0. This explains why people experience immediate weight loss when switching to a low-carb diet , which reduces glycogen stores. Carbs also lead to a rise in the hormone insulin, which can increase sodium retention and reabsorption of water in the kidneys 40 , Low-carb diets lead to a drop in insulin levels, which then leads to a loss of sodium and water from the kidneys.
Try altering your carb intake and see what works best for you. Caffeine and beverages that contain caffeine, such as coffee and tea, have diuretic effects and may help reduce your water weight.
It has been shown to increase short-term urine output and decrease water weight slightly 42 , In one study, a glass of water with or without caffeine was provided to participants in doses of 2 mg per pound 4.
One of the best changes you can make is to reduce your intake of processed foods and excessive salt consumption. Also, avoid sitting all day or for long periods, which can reduce your blood circulation. Physical activity can improve circulation and help you sweat out excess water Certain medications may also cause water retention, so check with your doctor or medical practitioner if you take medication daily and believe it may be causing swelling edema Finally, over or under consumption of water, alcohol, minerals, caffeine and salt can all cause water retention.
Find a healthy, normal balance. Prescription diuretics and water pills are sometimes used to treat excess water retention These diuretic pills are often prescribed to those with heart or lung issues and to help with blood pressure, prevent fluid buildup and reduce swelling. Prescription pills have been clinically tested for long-term safety, whereas over-the-counter pills may lack clinical research and have not always been tested for safety.
At the end of the day, the best way to combat excess water weight is to identify and treat the cause. This may be excess salt intake, lack of electrolytes, inactivity, excess stress or the regular consumption of processed foods. Some of these are also among the main causes linked to poor health and disease, which may be even bigger reasons to avoid them. Belly fat is the most harmful fat in your body, linked to many diseases.
Here are 6 simple ways to lose belly fat that are supported by science. This simple 3-step plan can help you lose weight fast. Read about the 3-step plan, along with other science-backed weight loss tips, here. Water retention involves increased amounts of fluids building up inside the body. Here are 6 simple ways to reduce water retention. Drinking enough water can help you burn fat and increase your energy levels. Water weight, also called edema, is very common and rarely a cause for concern.
However, it may feel uncomfortable and can cause unwanted bloating or puffiness in the body. There are a variety of ways a person can lose water weight quickly and naturally. We look at the most effective techniques:. An easy first step for beating water weight is to replace sodium-rich foods with low-sodium equivalents. Too much sodium, or salt, can cause immediate water retention. This is because the body needs to keep its sodium-to-water ratio balanced to function properly, so will hold on to water if too much salt is consumed.
The latest Dietary Guidelines for Americans recommend no more than 2, milligrams mg of sodium per day. An average American will eat over 3, mg every day. Table salt is very high in sodium, but 75 percent of the sodium people consume is hidden in processed foods. These include cheese, cold meats, bread, frozen meals, soup mixes, and savory snacks.
Natural foods, such as vegetables, nuts, and seeds, are very low in sodium. Some foods can even reduce sodium levels, including bananas , avocados, and leafy vegetables. While counterintuitive, drinking water can actually reduce water weight. Dehydration can make the body hold on to extra water to make up for lack of incoming water. Water also improves kidney function, allowing excess water and sodium to be flushed out of the system.
Adults should drink around 2 liters of water a day. Carbohydrates , or carbs, also cause the body to store extra water. When we eat carbs, the energy that we do not use right away is stored as glycogen molecules. Each gram g of glycogen comes with 3 g of water attached. Cutting down on carbs is a quick way to use up the glycogen stores, which means that the water weight will also be reduced. Common carbs include bread, rice, and pasta.
Replacing some daily sources of carbs with high-protein foods, such as lean meats, eggs, and soy products, can reduce the buildup of water weight. Vitamin B-6 and magnesium oxide can be effective natural remedies for fluid retention. Dietitian Monica Reinagel told Livestrong that it can take several weeks for fat weight to build up in your body. If you feel bloated, don't worry. One meal isn't going to make you gain fat weight right away, but it might make your stomach bloated.
If the swelling doesn't last for a long time, the heaviness is probably just water weight. As your kidneys restore your body's water and salt balance, the water retention should go down.
World globe An icon of the world globe, indicating different international options. Get the Insider App. Click here to learn more. A leading-edge research firm focused on digital transformation. Ann Schmidt. Water weight happens when extra water is stored in the body's tissue or between blood vessels There are a number of factors that can cause water retention You can gain or lose a few pounds of water weight in a day Over 3 Million people read Morning Brew, you should too.
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