Fluid retention stomach9/12/2023 ExerciseĮxercise lets the body sweat out extra water. It is best for someone to talk to a doctor before taking new supplements, as they can have side effects or interactions with other medications. They can also reduce abdominal bloating, swelling in the legs, and breast tenderness. Studies show that these two supplements are very effective at relieving the symptoms of premenstrual syndrome or PMS, including water retention. These supplements work with the kidneys to help the body flush extra water and sodium from the system. Vitamin B-6 and magnesium oxide can be effective natural remedies for fluid retention. Replacing some daily sources of carbs with high-protein foods, such as lean meats, eggs, and soy products, can reduce the buildup of water weight. Each gram (g) of glycogen comes with 3 g of water attached.Ĭutting down on carbs is a quick way to use up the glycogen stores, which means that the water weight will also be reduced.Īccording to the Institute of Medicine’s Food and Nutrition Board, adults need at least 130 g of carbohydrates to function each day, but the average American diet includes much more than this.Ĭommon carbs include bread, rice, and pasta. When we eat carbs, the energy that we do not use right away is stored as glycogen molecules. Reduce carbohydrate intakeĬarbohydrates, or carbs, also cause the body to store extra water. Replacing sugary drinks with pure water is a great way to keep up with the body’s daily water needs. Water also improves kidney function, allowing excess water and sodium to be flushed out of the system.Īdults should drink around 2 liters of water a day. Dehydration can make the body hold on to extra water to make up for lack of incoming water. While counterintuitive, drinking water can actually reduce water weight. Some foods can even reduce sodium levels, including bananas, avocados, and leafy vegetables. Natural foods, such as vegetables, nuts, and seeds, are very low in sodium. These include cheese, cold meats, bread, frozen meals, soup mixes, and savory snacks. Table salt is very high in sodium, but 75 percent of the sodium people consume is hidden in processed foods. An average American will eat over 3,400 mg every day. The latest Dietary Guidelines for Americans recommend no more than 2,300 milligrams (mg) of sodium per day. This is because the body needs to keep its sodium-to-water ratio balanced to function properly, so will hold on to water if too much salt is consumed. Too much sodium, or salt, can cause immediate water retention. Share on Pinterest Water weight may feel uncomfortable and cause bloating or puffiness in the body.Īn easy first step for beating water weight is to replace sodium-rich foods with low-sodium equivalents.
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