Effective ways to get rid of excess water from the body

Water retention in the body, which is also called edema, is a very common and unpleasant phenomenon. It can be caused by some health problems, but it is often benign and not a cause for concern. However, if your body retains too much water, you may feel uncomfortable, swollen and bloated in one or all parts of your body.

You are aware that water is necessary for the proper functioning of the whole organism, and did you know the following interesting facts:

  • Water usually makes up 50 to 60% of an adult’s total body weight. Any extra water retained in the body is called edema or excess water in the body.
  • When water accumulates excessively in the body, may cause bloating and bloatingespecially in the abdomen, legs and arms.
  • The level of water retention can make your weight vary up to 2 kilograms in one day.
  • Severe water retention can be a symptom of heart or kidney disease. This phenomenon is more often temporary and passes on its own or with some simple changes in lifestyle.

Causes of water retention in the body

Natural variations in hormones along with increased salt and carbohydrate intake during the menstrual cycle can be the cause of water retention in women.

Key causes of water retention include:

  • Food selection. A diet high in sodium and carbohydrates can lead to water retention. Deficiencies of potassium and magnesium can also cause water retention in the body.
  • Menstrual cycle. In women, natural variations in hormones can cause increased water retention a week before menstruation.
  • Physical inactivity. Prolonged sitting or standing can prevent fluid from circulating properly in the body. This causes water to accumulate around body tissues, leading to swelling in the extremities.
  • Heart or kidney disease. These diseases can disrupt normal blood flow. Heart and kidney disease can cause fluid to build up, leading to swelling.
  • Medications. Water retention is a side effect of many medications. These include anti-inflammatory drugs and some oral contraceptives. If any medication causes worrying side effects, consult your doctor.

How to eliminate excess water from the body?

There are many ways you can lose weight fast and naturally, so will you expel accumulated water from the body. The most effective are the following:

1. Reduce your sodium (salt) intake.

Water retention in the body can be uncomfortable and cause bloating or bloating throughout the body, especially in the abdomen.

The first step in eliminating excess water is to replace foods rich in sodium with foods low in sodium. Too much salt can cause instantaneous water retention. This is because the body needs to maintain a balanced sodium-water ratio in order to function properly – if you ingest too much salt, the body will retain water.

Nutritionists do not recommend no more than 2,300 milligrams (mg) of sodium per day, and the average person consumes over 3,400 mg every day.

Important! Kitchen salt has a very high sodium content, but 75% of sodium is hidden in processed foods. These include cheese, meat products, bread, frozen dishes, ready-made soups and salty snacks.

Natural foods, such as vegetables, nuts and seeds, have very little sodium. Some foods can even lower sodium levels, including bananas, avocados and leafy vegetables.

2. Drink more water

Although it sounds contradictory, drinking water can actually reduce the accumulation of water in the body. Dehydration can cause the body to retain extra water to make up for a lack of fresh water. Water also improves kidney function, allowing excess water and sodium to be expelled from the system.

Adults should drink about 2 liters of water a day. Replacing sweet drinks with clean water is a great way to keep up with your body’s daily needs for hydration. Also, if you replace carbonated drinks with water, you will get rid of bloating faster and lose weight faster.

3. Reduce your carb intake

Carbohydrates also cause the body to store extra water. When we eat carbohydrates, the energy we do not use is immediately stored in the form of glycogen molecules. Each gram of glycogen binds 3 g of water.

Reducing carbohydrate intake is a quick way to replenish glycogen stores, which means that accumulated water will also be reduced.

Adults need at least 130g of carbohydrates to function every day, but the average person’s diet includes a much larger amount than recommended.

Common carbohydrates include bread, rice and pasta. Replacing some daily sources of carbohydrates with foods high in protein, such as lean meats, eggs and soy products, can reduce water retention.

4. Dietary supplements

Vitamin B-6 and magnesium can be effective natural remedies for fluid retention. These supplements support the work of the kidneys to help the body expel extra water and sodium from the system.

These two supplements are also very effective in relieving the symptoms of premenstrual syndrome or PMS, including water retention. They can also reduce bloating, swelling of the legs and breast tenderness.

Consult your doctor before taking new supplements, as supplements may have side effects or interactions with other medications.

5. Practice!

Exercise allows the body to sweat more. This leads to a drop in water levels in the body immediately after exercise. Exercise also stimulates blood flow and improves circulation, which can reduce the accumulation of fluid throughout the body, especially in the legs and feet. Result – reduced amount and visibility of celluliteslimmer body appearance.

Exercise further reduces the amount of water in the body by burning glycogen energy stores. However, replenishment of lost fluid is vital after any physical activity to avoid dehydration.

6. Water ejection tablets

Water tablets can treat mild fluid retention, but only if prescribed by a doctor. These pills act as diuretics, which means that they make a person urinate more often. Urination allows the body to get rid of excess water and sodium.

Water tablets are not recommended for long-term use. They should always be used as directed by a physician to avoid dehydration or mineral deficiency.

Risk factors for water retention in the body

Anyone can experience fluid retention, but some risk factors increase the chances of this happening. These include:

  • Pregnancy
  • Malnutrition
  • Sedentary lifestyle
  • Corticosteroids
  • Contraceptive pills
  • Conditions of the heart, liver or kidneys


Water retention can be caused by too much salt in the diet. Maintaining a healthy diet low in sodium and carbohydrates can prevent this problem.

All adults are recommended to exercise for a minimum of 2.5 hours per week. Keeping the body active can prevent fluid retention and reduce water retention. Also, make sure you stay hydrated while exercising.

Women can have a preventive effect on retaining the fluid that precedes menstruation by introducing exercises and vitamin supplements into their monthly routine.

When to see a doctor?

Water retention is rarely a cause for medical concern, although in some cases it may be a symptom of a more serious underlying condition.

Excessive water retention can include a tight skin appearance and skin that retains the hole when pressed.

Fluid retention that occurs with coughing and shortness of breath, especially while lying down, can be a sign of fluid in the lungs or heart failure. This condition requires urgent medical attention.

Even if water retention is not serious, it is always best to consult a doctor if you are worried about the condition of your body.

Source: Portal o ekonomiji by www.economy.rs.

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