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Title : 13 easy ways to lose water weight (quickly and safely)
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13 easy ways to lose water weight (quickly and safely)

The human body contains about 60% water, which plays a key role in all aspects of life ( 1 ).

However, excess water retention (edema) is a common side effect of chronic inflammation ( 2 ).

Also known as fluid retention, edema can be caused by food intolerance, poor diet, exposure to toxins and diseases such as kidney failure.

Women may also experience water retention during luteal phase your menstrual cycle and during pregnancy.

For most people, excess water is not a serious health problem. However, you can still adversely affect its appearance and quality of life.

Here are 13 ways to reduce water weight quickly and safely.

1. Exercise regularly

Exercise may be one of the best ways to reduce water weight in the short term. Any form of sweat increases, meaning that lose water.

The average loss of fluid during 1 hour of exercise is anywhere between 16-64 oz (0.5-2 liters) per hour, depending on factors such as heat and clothing ( 3 4 5 ).

During exercise, your body a lot of water also moves in the muscles.

This can help reduce the water on the outside of the cell and reduce the "soft" people report excessive water retention are ( 6 ) .

However, it is still necessary to drink plenty of water during the workout.

Another good option to increase sweat and water loss is the sauna, which could be added on after your gym session.

Conclusion :. Regular exercise can help maintain a natural balance of body fluids sweat and excess water stored

2. Get more sleep

research on sleep shows that is as important as diet and exercise ( 7 8 9 ).

Sleep may also affect the renal sympathetic nerves in the kidneys, which regulate the balance of sodium and water ( 10 ).

One study found that when you sleep, your body acts as a piping system and clean "toxins" out of the brain ( 11 ).

Adequate sleep may also help your body hydration levels to control and minimize water retention.

try to get a good amount of sleep per night, which for most individuals will be around 7-9 hours.

Conclusion :. A good night's sleep can help your body control your fluid balance and sodium, and lead to reduced water weight in the long term

3. Less stress

the long-term stress can increase cortisol, a hormone that directly influences the retention and water weight ( 12 ).

This can occur because stress and cortisol increase a hormone that controls water balance in the body, known as ADH or antidiuretic hormone ( 13 ).

ADH works by sending signals to the kidneys, saying that the amount of water to pump back into the body ( 12 ).

If you control your stress levels, which will keep a normal level of ADH and cortisol, which is important for fluid balance and health risk and long-term illness ( 5 13 ).

Conclusion :. Stress increases cortisol and antidiuretic hormone, which directly affect the water balance of the body

4. Take electrolytes

Electrolytes are minerals with an electric charge, as magnesium and potassium. They play an important role in your body, including regulation of water balance ( 14 ).

When electrolyte levels become too low or too high, can cause changes in fluid balance. This can lead to an increase in weight of water ( 14 ).

should adjust your electrolyte intake for water consumption. If you drink large amounts of water, you may need more electrolytes ( 15 ).

If you daily or live in a hot or humid environment exercise, you may need additional electrolytes to replace those lost through sweat ( 16 ).

In contrast, large amounts of electrolyte supplements or salty foods, along with a low water consumption, can have the opposite effect and increase water weight.

Conclusion: control electrolyte and water balance of cellular hydration. Electrolyte supplements can be beneficial if you drink plenty of water, plenty of exercise, live in a hot or not eat salty foods climate.

5. Manage your salt intake

Sodium , obtained from salt a day, is one of the most common electrolytes in the human body.

plays an important role in hydration levels. If the levels are too low or too high, it will lead to imbalances in the body and therefore, fluid retention.

A high intake salt , usually due to a diet with a lot of processed foods, can increase water retention. This is particularly true when combined with low water consumption and no exercise ( 17 18 19 20 ) .

However, this seems to depend on daily sodium intake and blood levels of current individual.

One study tested this and found that it can only store excess water increases dramatically if or change their usual daily intake ( 21 ).

Conclusion: The salt or sodium plays a key role in fluid balance. Try to avoid sudden changes, such as excessive salt intake or elimination of salt.

6. Take a magnesium supplement

Magnesium is another key mineral and electrolyte. It has recently become a very popular supplement for health and athletic performance.

Research with respect magnesium has been extensive and shows that it has more than 600 functions within the human body ( 22 ).

Much of the evidence is in women, showing that magnesium can reduce water weight and premenstrual symptoms (PMS) ( 23 24 ) .

may occur

These changes because magnesium plays an integrative role with other electrolytes such as sodium and potassium.

Together, they help control the body's water balance.

Conclusion :. magnesium intake should be optimized, as it plays a key role in hydration levels and body water content

7. Take a supplement dandelion

the herb dandelion, Taraxacum officinale , is used in alternative medicine to treat fluid retention ( 25 ).

In recent years, it has also become popular among bodybuilders and athletes who need drop of water for aesthetic purposes or to meet a weight category.

dandelion supplements can help you lose water weight by signaling the kidneys to expel more urine and additional salt or sodium.

In human studies, intake of dandelion increases the frequency of urination for a period of 5 hours ( 26 ).

However, although it is already in popular use, more research is definitely needed on dandelion supplements.

Conclusion :. dandelion is a popular herb often used by bodybuilders and athletes who need to lose water weight

8. Drink more water

Interestingly, being well hydrated can actually reduce water retention ( 27 ).

Your body is always trying to achieve a healthy balance, so if you are constantly dehydrated your body tends to retain more water in an attempt to prevent the water level becomes too low.

Achieving an optimal intake daily water may also be important for the health of the liver and kidneys, which can reduce water retention in the long term ( 28 29 ).

The benefits of drinking more water do not stop there. Other research shows that it is also important for health, fat loss, brain function and more ( 30 31 32 33 34 ).

As always, achieving a balance is optimal. If you drink excessive amounts of fluid that can actually increase water weight.

Just drink when you are thirsty and stop when you feel well hydrated. You should also drink a little more in warmer environments or when exercising.

can also monitor your urine color to assess hydration. It should be light yellow or clear enough, which is a good indicator that is well hydrated.

Conclusion: Dehydration can lead to overhydration or water retention. Be sure to drink balanced amounts of water each day.

9. Focus on these foods

There are several foods that you want to include in your diet to combat water retention.

is often recommended

potassium-rich foods, such as potassium can help balance sodium levels and increase urine production, which helps you drop extra water ( 35 ).

green leafy vegetables, beans, banana avocados , tomato and yogurt or other dairy products are all healthy and rich in potassium.

also recommended

Magnesium supplements or Foods rich in magnesium . These include black chocolate , green leafy vegetables, nuts and whole grains.

is often recommended

The following foods and herbs to lose weight water in alternative medicine, with some clinical evidence supporting its use:

Along with trying these foods, you may also want to limit or temporarily remove foods that cause swelling or intolerances.

These include highly processed foods, foods high in fiber and sometimes grains and dairy products. You can also try food remain low FODMAP for a while to see if that helps.

Conclusion: Certain foods and herbs can act as diuretics and reduce water retention. Combined with easily digestible foods that do not cause swelling or intolerances.

10. Cutting Carbs

Court carbohydrates is a common strategy to quickly lower the excess water. Carbohydrates are stored in the muscles and liver as glycogen, but glycogen also causes the water inside along with it.

For every gram of glycogen stored, 04.03 grams (0.11 to 0.14 oz) water can be stored with it. This explains why people experience immediate weight loss when a is changed diet low in carbohydrates , reducing glycogen stores.

Carbohydrates also lead to an increase in the hormone insulin, which can cause an increased retention of sodium and water reabsorption in the kidneys ( 44 45 ).

low-carb diets lead to a drop in insulin levels, which in turn leads to a loss of sodium and water by the kidneys.

Conversely, if you are on a low carb diet or a diet in general, after a high-carbohydrate meal you can pull excess fluid from the body muscles and increase water weight.

can also provide a visual difference, increasing water in the muscles, but helping to drop the excess water under the skin ( 46 ).

try to change your carbohydrate intake and see what works best for you.

Conclusion :. A diet low in carbohydrates can cause a rapid decrease of water weight due to reduced glycogen and lower insulin levels

11. Taking supplements of caffeine or drink tea and coffee

tea and coffee are known diuretics are especially effective because of its high caffeine content .

Caffeine has been shown to increase urine output and reduce short-term water weight slightly ( 47 48 ).

In one study, a glass of water with or without caffeine participants was given in doses of 2 mg / lb (4.5 mg / kg) of body weight.

When the combination of caffeine with water, urine volume of the first significantly increased ( 49 ).

said that, although caffeine has a mild diuretic effect, which does not lead to dehydration ordinary consumers.

Conclusion :. Moderate amounts of caffeine from coffee, tea or caffeine supplements can help you drop excess water

12. Change your habits

One of the best changes can do is reduce their consumption of processed foods and excessive salt intake.

Also, avoid sitting all day or for longer periods, which can reduce blood flow. Physical activity can improve circulation and help sweat out the excess water ( 50 ).

Certain medications can also cause water retention, so check with your doctor or healthcare provider if you are taking medication daily and retain too much water ( 50 ).

it Heeding the food you eat, and make sure they are not causing digestive problems or inflammation, also advised ( 50 ).

Finally, on or under water consumption, alcohol, minerals, caffeine and salt can all cause water retention. Finding a healthy, normal balance.

Conclusion :. Check your diet by excessive consumption of processed foods, salt, caffeine and alcohol

13. Consider water pills prescription

prescription diuretics and water pills are sometimes prescribed to treat excess water retention ( 51 ).

They work by activating the kidneys to remove excess water and salt through the urine.

These diuretic pills often are prescribed for people with heart or lung problems and to help with blood pressure, prevent fluid buildup and reduce inflammation.

It is important to note the difference between prescription and nonprescription diuretics or water pills online.

prescribed pills have been clinically proven for long-term safety, while excess counter pills may lack the clinical investigation and have not always been tested for safety.

Any type can help fight edema diagnosis doctor or excess water.

talk to your doctor before trying these.

Conclusion :. When looking at diuretic medications or pills, consult a doctor and take medicines prescribed under the supervision

Take Home Message

If the problem persists, it seems be severe or suddenly increases, then it is always better to seek medical attention.

In some cases, excess water retention can be caused by a serious medical condition.

At the end of the day, the best way to combat excess water is to identify and treat the cause.

This may be excess salt intake, lack of electrolytes, inactivity, excessive stress or regular consumption of processed and inflammatory foods .

Some of them are also among the main things associated with poor health and disease, which can be even more reason to avoid them.

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