Water retention, also called fluid retention or edema, occurs when excess fluids build up in your body. It occurs in the circulatory system or in tissues and cavities. In this article, we’ll explore what can cause water retention and we’ll also give you some of our top tips to reduce water weight and deflate quickly, whether it’s These include reducing sodium intake and carbohydrate intake, drinking more water, or taking supplements like magnesium or potassium tablets.
What causes water retention?
There are several potential causes, including:
Lack of physical activity
Physically inactive people – whether unable to walk for medical reasons or simply sitting up during a long flight – can be affected by fluid retention, especially in the lower legs.
Obesity
Obesity may be associated with increased water retention in the trunk, arms and legs.
Malnutrition
Severe protein deficiency can cause kwashiorkor syndrome, a condition characterized by water retention and stomach enlargement.
Hormonal changes
Water retention can occur during pregnancy or before menstruation due to changes in the levels of certain hormones, such as progesterone.
Infections
Some infections can trigger inflammation and swelling, which are normal parts of your body’s immune response.
The allergies
When your body senses an allergen, it releases a compound called histamine, which causes fluid to leak from your capillaries into surrounding tissue, leading to short-term swelling and inflammation.*
Water retention: Tips for deflating quickly
Water retention deflate quickly: consume less salt
Salt is made up of sodium and chloride and sodium is in charge of fluid balance in and out of cells. If you eat foods high in salt often, like many processed foods, your body can retain water. Indeed, these foods are the main source of sodium in most Western diets. The most common advice to reduce water retention and deflate quickly is to decrease sodium intake. Several studies have shown that an increase in sodium intake leads to an increase in water retention. However, many other factors are involved in regulating water balance and the effects of salt on water retention can vary from person to person.
Include more potassium-rich foods in your diet
Potassium performs several important functions, including heart health, muscle contractions, and nerve function. It is also essential for maintaining blood volume and fluid balance to help reduce fluid retention. Low potassium can even disrupt bowel function, leading to issues like bloating and stomach discomfort. Foods high in potassium and magnesium will help balance your sodium levels. Options may include bananas, avocados, tomatoes, sweet potatoes and leafy vegetables.
Water retention deflate quickly: aincrease your magnesium intake
Magnesium is an extremely important mineral. It is involved in over 300 enzymatic reactions that keep your body functioning properly. Also, increasing your magnesium intake can help reduce water retention. Indeed, some research suggests that magnesium supplements may help reduce symptoms of premenstrual syndrome (PMS), including bloating and fluid retention. The best sources of the mineral are nuts, cereals, dark chocolate and green vegetables.
Limit your consumption of refined carbohydrates
Sources of refined carbohydrates like white bread, pasta and crackers are usually rich in carbohydrates or added sugar and low in fiber, which can lead to rapid spikes in blood sugar and insulin. High insulin levels can cause more sodium retention by increasing the reabsorption of this mineral in your kidneys. As a result, it can lead to increased fluid volume in your body and increased water retention. Also, the liver and muscles store carbohydrates as glycogen, a water-bound form of sugar. It is advisable to favor whole grains such as quinoa, oats or wholemeal bread.
Take more vitamin B6
Vitamin B6 is a water-soluble vitamin that plays a central role in red blood cell formation, protein metabolism, brain function, and immune health. It also regulates fluid balance and can help reduce fluid retention. An old study found that vitamin B6 can reduce bloating and fluid buildup in women with PMS. Although research is lacking on whether vitamin B6 affects water retention outside of PMS, you can easily increase your intake of this vitamin by consuming foods such as bananas, potatoes, chickpeas, walnuts and tuna. 