70% of our body mass basically consists of water, water in our body accounts for the majority of organs, blood and muscles. Water weight occurs from the body preserving excessive water and there are different causes for the fluids to build up like that in your body. Such as premenstrual syndrome (PMS), pregnancy, physical inactivity, excessive salt intake, certain medication or poor diet. As a result this water weight can add inches to your body. In case you have frequent water weight problems, we suggest consulting your doctor.
In this article we offer you sever ways on how to get rid of you water weight quickly and naturally.
1) Cut down your salt intake
Excessive salt intake will cause your body to preserve more water. To not let that happen you can think of ways how to replace salt with some different spices to add more flavor to your food, such as pepper.
Lowering your salt intake will help you get rid of the existing water weight, as well as not to gain it once more in the future. Be careful and read all the nutrition labels and count how many milligrams per day you are getting, since such foods as fast foods or processed foods contain surprising amounts of salt. Also since your body does require some amount of salt to function, we advise you to consult your doctor, who will help you determine the exact amount of salt that your body requires.
2) Add banana to your diet
Banana a day keeps the water weight away. Due to the fact that bananas contain high amounts of potassium, they possess water-fighting abilities. The beauty of potassium is that it will help to move the excess fluids out of your body and it is enough with only one banana every day to reap the benefits.
If bananas are not a fruit of your taste, you can replace them with one serving of raisins, which will bring you the same benefits.
3) Use Ice packs to reduce swelling
If you have swollen feet or ankles, you can use ice packs to reduce swelling. In case you don’t have any at home, you can always use a frozen bag of vegetables or simply throw 10-15 ice cubes in a plastic bag.
If you put an ice pack on your bare skin it is possible to get an ice burn, so be careful and don’t forget to put a wash cloth between the ice pack and your skin. Also it is important that if you have diabetes or any other condition that causes trouble with circulation, you consult your doctor before using ice.
4) Eat yoghurt
One of the causes of abdominal bloating can be the natural bacteria in your gut being eliminated. To lose the water weight in the area the natural bacteria needs to be replaced. Eating yoghurt can help you achieve that, since it is rich with natural bacteria that your body needs. Be careful however and don’t eat too much of it either, since that can also cause some uncomfortable bloating. You need to eat only approximately 1 cup of plain yoghurt every day. You can also combine it with some water moving foods, such as bananas, cherries, raisins and other diuretic foods.
5) Drink a lot of water
As paradoxal as it may sound, one of the best ways of losing water weight is by drinking a lot of water. By drinking water you flush out the excessive water that has been preserved in your body, which in turn encourages urination and further on ridding your body of waste and excessive fluid accumulated in your body. In general you should drink around 8-10 once glasses of water every day.
The best way to ensure you do that is to have a good quality water bottle by your side throughout the day. In case you consume a lot of caffeine or you are very physically active, you may need to increase your water intake. Same goes for use of any special medication or health issues. In that case please consult your doctor to determine the appropriate daily water intake your body requires.
6) Eat a lot of natural diuretics
As mentioned before there are several foods that help us to get rid of the excess water in our body. Add them to your diet:
- Brussels sprouts
- Apple cider vinegar
- Cranberry juice
- Water melon
Exercising makes you move the water within your body and flush it, furthermore it makes you sweat, which also helps you eliminate some excess water and excess salt from your body.
To get rid of the excess water in your body, focus more on cardiovascular exercises, later on you can balance your workout to not let excess water be preserved once again in the future. Such exercises as flexibility training, strength training combined with cardiovascular training will help you stay healthy and not have any water weight problems. Optimally you should exercise every day for 30-60 minutes.
8) Increase Vitamin B and Iron intake
Iron and vitamin B play an important role in flushing excess water out of your body. Try to get these nutrients out of your diet. We recommend you to consult your doctor for the appropriate dosage of these nutrients and in case you have any deficiencies you might need to take supplement dosages.
9) Add more Magnesium and Calcium to your diet
Similarly to vitamin B and iron, magnesium and calcium also help you to prevent water retention in your body, especially when it is cause due to premenstrual syndrome (PMS)
On average you should intake around 1,200 milligrams of calcium every day and 200-400 milligrams of magnesium every day. However we recommend you to consult your doctor to determine the appropriate dosage for you, since overdosing these minerals can cause serious health issues.
10) Rest your legs
If your legs, feet or ankles are swollen after a long day, we recommend you to put a pillow under your knees and lay back, this way you will drain that excess fluid in your legs, feet or ankles, which in turn will return them to their normal size. You can also use some ice as we mentioned before or ask someone to massage your legs for you. Just make sure that they are moving from knee down and using upward strokes to push the water up and out of your legs.
These remedies will work very well for almost any person and usually you will notice the effects very quickly. If your water retention is caused due to more serious health problems, such as kidney disease or heart disease, please consult your doctor before trying these remedies.