processed foods that are often high in salt and using less salt at the dinner table. Processed foods like instant noodles, cheese, soup mixes, pasta sauce, frozen meals and savory snacks use salt for flavor and as a preservative to extend shelf life, the MIDSS says.
“From a chemistry standpoint, water follows salt,” Neal explains. “If your diet has a lot of sodium, then the water will follow and not go where it’s supposed to.”
Natural foods, such as vegetables, seeds and nuts, are low in salt, so choose these to keep water weight down.
Another tip is to stay hydrated by drinking water. That may seem counterintuitive, but water helps kidney function and aids in flushing excess water and salt from the body. When you are dehydrated, your body retains extra water to keep dehydration at bay, according to the National Academy of Sports Medicine (NASM).
Another trick is to cut down on carbs, such as pasta and rice. Carbs cause the body to store glycogen molecules, which have 3 grams of water for every gram. Not eating carbs reduces glycogen molecules, thus reducing water weight, the MIDSS says.
Change your high-carb meals to protein-rich meals like eggs, soy and lean meats.
In addition to changing your diet, supplemental vitamin B6 and magnesium can help reduce water retention. These supplements help the kidneys flush excess salt and water. They can also help reduce bloating and swelling in the legs, the MIDSS says.
Exercise is another way to reduce water weight. By burning off glycogen energy, one hour of exercise can reduce water retention by 16 to 64 ounces. How much water you lose depends upon the temperature and what you’re wearing. Physical activity that makes you sweat will quickly reduce water weight. Drinking water after a workout is vital to replacing lost fluids and avoiding dehydration, the MIDSS says.
Taking diuretics is another way to reduce water weight. These pills are usually prescribed by a doctor to lower blood pressure. They work by increasing urination, which removes salt and water, the NASM says.
Sleep is yet another important way to regulate the amount of water in your body. Sleep can make you thirsty and cause you to overhydrate, which can cause your body to store more water. That can increase work for the kidneys, leading to kidney malfunction and more water retention, the MIDSS says. A good night’s sleep may also help regulate water levels.
Sitting for long periods can also let water build up in the body and lead to swelling of the arms and legs, according to the MIDSS. To prevent the accumulation of fluid, it’s best to take breaks and go for a short walk.
“If you begin to notice swelling where there hasn’t been any swelling, or notice a sharp increase in weight, you should talk to your health care provider,” Neal says. “Also talk to your provider about how much water you’re drinking in a day and if you think your water intake and retention are affecting your health.”