About 60 percent of your body weight is made of water. And that’s for a good reason. Water plays a very vital role in every aspect of life. However, many people have concerns about their water weight.
Many bodybuilders and professional athletes, gun for a given weight category. For some people, they just want to improve their looks and appearance. That’s why they want to reduce their water weight.
But If water weight becomes excessive, it might cause edema. That’s a different ball game entirely.
Excessive water weight is not usually dangerous, but it might be a pointer to a serious health condition. Heart, kidney, and liver diseases are examples of conditions that might cause excess water weight.
Women might experience increased water retention at some points in their monthly cycle. Pregnancy also increases water retention at some point. Those effects might be unavoidable.
However, athletes and healthy people can reduce water retention in their bodies. There are healthy ways to accomplish this. We will be talking about those healthy tips in this article.
To be honest, increased water weight is often temporary. It would just go away with no treatment. All you need to do is make some simple changes in your diet and lifestyle. However, if the case is severe or persists, you should discuss it with your physician. The doctor would help you identify the cause of the increased water weight and offer treatment.
Signs of Increased Water Retention
You might wonder how you would recognize when your body is beginning to retain more water. The first place where people typically notice water retention is that their extremities would be swollen. Another clear sign is that losing weight becomes very difficult despite dietary efforts.
There are more evident physical signs, however. Some of these physical signs include sudden weight gain without explanation, as well as swollen ankles. Also, if you use rings, they might suddenly not fit again. Your stomach may also feel swollen.
One simple self-test for increased water volume in your body is to press your foot gently. You can also press your calf or ankle. Apply slow and steady pressure with your thumb. If there’s excess water, your skin will show an indentation.
You might need a professional assessment to find out what’s causing your body to retain water. Seek your physician’s help on this. He has the right training to determine the cause and proffer a solution.
If you are overweight, there are more chances that you would retain lots of water in your body. This is because you would likely eat more calories. Aside from more calories, you would likely be consuming higher sodium amounts too. These contribute to increased water weight.
Sometimes, excess water in your body might cause moderate discomfort. Such discomfort is usually more visible in the place where the fluid is accumulating. Other symptoms, like headache and morning stiffness, can also come with the swelling.
Ways to Lose Water Weight
If you want to control or reduce your water weight, here are a few tips for you:
1. Stay away from super-salty foods
Sometimes, when we talk about cutting salt, people think it’s about not using your saltshaker anymore. But what you should worry most about is processed and refined foods. The FDA says that processed foods are responsible for about 75 percent of people’s salt intake.
Processed and packaged foods have more sodium content mainly because these manufacturers use salt for preservative purposes. They want their products to last longer on store shelves.
As much as possible, cook your meals from scratch. Use non-processed items, such as veggies and fresh fruits. And if you have to use any packaged item, make sure to read the product’s label. Choose a brand that contains the smallest amount.
2. Increase your water intake
Now, this sounds like a joke. But it isn’t. We know how absurd it sounds to say that you can reduce water weight by drinking more water. Aren’t you supposed to stay away from water? No, you shouldn’t.
Your body holds onto more water when it feels deprived of water. So if you notice water retention, it could be because your body feels deprived. The solution to this is to get lots of water. It is extremely vital if your food is salty.
Another way to make sure you’re getting proper hydration is to drink less tea, alcohol, and coffee. All of these could be somewhat dehydrating. Drink water instead.
3. Do regular exercise
Regular physical activity and exercise are very essential to reducing water weight. Remember, when you exercise, you’ll sweat out fluids. And then, you’ll become thirsty and instinctively drink more H2O (water).
When you move around, you’ll notice that you’ll feel less puffy. So do that more often. Even if you have to drive long distances, you should take intermittent breaks. Stop, come out of the vehicle, and walk around a bit.
Even on long flights, you should walk around sometimes. The same applies to buses and trains. You can even do some simple exercises using your legs and feet while seated.
4. Eat more hydrating foods
Some foods have lots of water in them. So when you eat them, it’s just like you’re drinking water. They will, therefore, help increase your overall hydration. And that will, in turn, assist your body in excreting water ultimately.
Examples of such foods include watermelon, strawberries, spinach, and cantaloupe. Many other veggies and fruits also have lots of water in them. Foods that are rich in potassium, such as sweet potatoes and tomatoes also help rid the body of excess water and salt.
An Important Advice
It’s not wrong to search online for health information or talk to friends. But you must always consult the opinion of your physician before making any health decision. You should likewise not change your lifestyle or health routine without first asking your doctor’s opinion.
The information we have supplied above should not replace medical advice. Sometimes, there is more than meets the eye about water weight. You should not take chances. By all means, make sure you contact your physician and seek an expert opinion.