According to scientists, life as we know it, needs liquid water to function and survive. It comes as no surprise to know that the human cells consist of approximately 70% water. Indeed, water molecules are indispensable in managing bodily functions, transporting nutrients keeping us alive.
Without water, the Earth would have never become the planet we know. Without water, it would be lifeless, without plants or creatures. In other words, it seems impossible to imagine a world without water. It plays such a critical role in all aspects of life that the mind can’t comprehend a universe deprived of H2O.
However, there can be too much of a good thing. Indeed, countless professional athletes need to keep a close eye on their water weight to be able to perform in their specific categories. More and more individuals in the broad audience worry about carrying excess water weight, also called water retention. Can excess water pose a threat to life and health?
Who Worries about Water Weight?
The human body contains on average 60% water – which makes up to 70% of individual human cells. By definition, excess water is the process of carrying more water weight than your body requires. While water retention can affect a variety of people, typically, those who are worried about their healthy weight tend to worry about getting rid of excess water. Professional athletes and bodybuilders need to be able to control their water weight to improve their appearance, and maintain their performance. Similar worries about your look and feel can drive the need to lose water weight in the general public. However, there are cases where excess water retention can lead to severe medical conditions and affect your heart, kidney or liver.
Women can experience high water retention during their pregnancy. Swelling in feet and arms as poor circulation are common side effects as the pregnant body gains up to 25% of its weight through water. However, when the swelling gets out of control, doctors warn against the risk of edema, which can be the side effect of serious medical conditions. Typically, hormonal imbalance increases water weight, which affects not only pregnant women but can also be experienced during the menstrual cycle. Ideally, keeping your diet under control and wearing supportive tights can provide the necessary support.
Reduce Excess Water Weight Fast and Safely
Water retention is not a fatality. You can develop healthy habits and focus on your lifestyle to reduce excess water quickly. Additionally, you can book an appointment with an expert. Indeed, you can consult a doctor to discuss your discomfort and devise the best approach for your body. Some doctors also prescribe medication to reduce swelling and offer hormonal health balance.
These following tips can help you:
1. Exercise Regularly
Sweating naturally reduces water concentration. Therefore, you might find that going to the gym can help you lose up to 64 ounces of fluid per hour. Some gym-goers create a hot environment to maximize their water loss. However, it’s crucial to bring your water bottle to the gym: You need to maintain your water intake and focus on hydration after your exercise.
2. Sleep More
Sleep maintains your bodily functions. It plays an essential role in regulating sodium balance and water balance in the body, via the nerves in your kidneys. As a result, a full night’s sleep of 7 to 9 hours reduces the risk of water retention. Excess water is typically expulsed via urination after sleep.
3. Stress and Worry Less
Stress doesn’t only increase your blood pressure, but it also affects the hormone that controls fluid build-up and water weight. As a result, your body doesn’t respond to typical urination signals and develop swelling in the main organs. Indeed, the kidneys pump back water into the body tissues rather than getting rid of it.
4. More Electrolytes
Taking electrolytes – aka minerals such as magnesium or potassium with an electric charge – can regulate water balance. You need to tailor your water intake to your electrolytes intake, ensuring you drink as much water as you need electrolytes. Additionally, it’s worth noting that hot climates encourage sweating and increase the need to replace electrolytes and water.
5. Manage Salt Intake
Sodium balance plays a significant role in hydration levels and fluid retention. Too much salt in your diet increases water retention. To reduce the risk, you need to cut down your salt intake and drink water regularly to address the water balance.
6. Drink More Water
Ultimately, there’s no mystery: The more you drink water, the more you urinate. Maintaining your hydration levels can help to reduce water weight. Adequate water intake throughout the day is vital for your health; keeping your organs healthy without creating fluid build-ups.
7. Focus on Healthy Foods
The food you eat makes a difference. Aside from healthy foods, you need to focus on potassium-rich food, such as dark green leafy vegetables, bananas, avocados, tomatoes, beans, and dairy products. Magnesium-rich foods can also support a healthy water balance, such as nuts, dark chocolate, wholegrains. You can also take supplements to boost your mineral intake.
8. Cut Carbs
A low-carb diet can make a great deal of difference. Carbs are stored directly in your muscles and liver, where the insulin is produced. As a result, too much carb affect the hormone insulin, which is linked to sodium retention. As the sodium balance is affected, your body gains water weight.
9. Change Your Habits
There’s no miracle recipe. If you’re going to reduce water retention, you need to introduce healthy habits that support your body. Therefore, getting rid of damaging habits will result in an almost immediate difference. Avoiding a sedentary, sitting position for an extended period of time can keep your blood circulation active and avoid unnecessary fluid build-ups. Cutting processed foods can also dramatically reduce your salt intake and carbs, helping your body to maintain its water balance.
Finally, you can add natural diuretics to your diet, such as caffeine to increase urination.
In conclusion, reducing water retention requires dedicated and monitored lifestyle changes. Maintaining a healthy intake of water allows your body to deal with excess water in a safe and fast manner.
Specific medical conditions can be better managed and treated by consulting a doctor or health professional.