Five Ways To Reduce Water Retention
Do you feel bloated, stiff or sluggish? Here are some of the symptoms of water retention. Water retention can ruin your day leaving you feeling uncomfortable and fed up but what causes it and more importantly how can we avoid it? We will give you some useful tips!
What is Water Retention?
Water retention also known as fluid retention is the excess build-up of fluid in the circulatory system, body tissue and cavities in the body. The human body consists of up to 70% water. Water retention occurs when fluid is not removed from your body’s tissues.
- Muscle is made up of 75% water
- Fat consists of around 50% water
- Bones are made up of around 50% water
Symptoms of Water Retention
- Bloated tummy – your clothing may feel tighter around your waist than usual
- Your body may feel swollen in places
- Stiff joints
- Your skin may hold an indent for a while when pressure is applied
DO THE TEST: Give the skin around you lower stomach a pinch and pull (not too hard) and let go – if your belly shakes with a kind of ripple motion you will find that you are carrying excess fluid around your waistline, not fat as you may have first thought.
The body naturally stores water the same as it does with excess calories getting stored as fat, we just need to learn what triggers it and how to control it.
Water Retention Triggers
- Standing for long periods of time
- Too much salt in your diet
- Medications – such as contraceptive & blood pressure tablets
- Pregnancy – increased hormone levels can result in the excess fluid build-up
- Pre-Menstrual cycle
- Hot weather
- Malnutrition - Insufficient intake of nutrients and vitamins
- Not being active – sitting at a desk for long periods of time
- Carbonated drinks
- Artificial sweeteners
How To Treat Water Retention
- Drink more water – as crazy as it sounds drinking more water really does help. It will help to flush out your digestive system and kidneys while hydrating your body and brain making your metabolic process more effectively. Not only that but it will give your skin a fresher and clearer appearance.
The recommended water intake for women is 2.7 litres and for a man 3.7 litres.
- Reduce your salt intake – many foods we have available to us have a high salt content this absorbs water and causes retention – try avoiding things such as:
- Salt Fish
- Soy Sauce
- Salted Nuts
- Microwave Dinners
- Processed Foods
The recommended salt intake is 0.13 oz for the average adult although a lot of us consume a lot more because of processed food and fast food. Try cooking fresh and using spices as an alternative to flavour your food.
- Keep a food diary - this can help you connect what triggers your bloating. Eat a healthy balanced diet – plenty of fresh fruit and veg, whole grains, lean protein and high fibre foods.
- Reduce your intake of alcohol and caffeine – these will dehydrate you.
- Get active – sweat out the excess fluid with some intense exercise so you build up a sweat. Increase the impact of your workout and target water retention around your belly with our NUDE SHAPES waist trainers. Customers have loved the results they have seen by adding this accessory to their workout. Some have reported they have gone from a potbelly with love handles to the start of a six-pack in as little as three months.
As mentioned above always replace lost fluid by drinking water so you do not dehydrate.