Effective ways to lose water weight

Many people struggle with bloating – excess water in the body – and this particularly affects women. Symptoms of excess water are visible to the naked eye and are often caused by poor diet and some health conditions. How can we recognize water retention, what causes it, and how can we fight it?

Water makes up on average 60 % of our body, with the elderly having up to 20 % less and newborns and infants slightly more. However, its exact amount is influenced by our lifestyle, diet and, general health as well as age.

The consequences of excess water in the body can be visible to the naked eye and feel very uncomfortable. The most common effects are swelling of the extremities – legs, ankles, feet, fingers and sometimes the shins. If you have difficulty taking off a ring, this could be as a result of water retention, with swelling around the eyes and apparent weight gain characteristic of the condition. Symptoms of excess water in the body can include fatigue, loss of concentration, and headaches.

There are many reasons for the accumulation of water in the body. It can be due to poor diet, too little fluid intake or excess sodium, as well as hormonal changes, a sedentary lifestyle, low physical activity, and illness.

Water deficiency in the body

As surprising as it sounds, the most common cause of water retention in the body is too little fluid intake. In defending itself against imminent dehydration, the body accumulates water in subcutaneous tissue.

There are several ways to determine our daily water requirement. On average, it is assumed to be two to two and a half litres of fluid a day. Remember that water in the diet can come not only from water but drinks, soups, fruits, and vegetables. Drinks that are high in sugar and sweeteners can also have a negative effect when it comes to hydration.

Excess of sodium

Excess sodium and potassium deficiency can contribute to the accumulation of water in the body. Sodium is necessary to maintain a proper electrolyte balance in the body, but because it is inextricably linked with salt, any excess harms the body. It is assumed that four to five grams of salt – less than a teaspoon – or about 1,600 mg of sodium, is a daily dose.

Hormones

Water retention in women increases during the second phase of the menstrual cycle due to the natural fluctuations of oestrogen levels in relation to progesterone. Water retention is one of the symptoms of PMS, or Premenstrual syndrome and fortunately disappears in the first days of menstruation. Hormones also affect the excessive accumulation of water in pregnant women, with the characteristic swelling of the ankles and fingers appearing.

Lifestyle

If you lead a sedentary lifestyle due to desk work and a lack of physical activity, you are particularly at risk of storing water in your body. Prolonged sitting causes blood in the vessels to circulate slower, which in turn results in fluid stagnation in the tissues.

Lack of physical activity leads to slower lymph and blood flow in the legs, which in turn leads to swelling. Remember that exercise not only speeds up metabolic processes in the body but also helps to get rid of toxins and salt.

Diseases

Excess water in the body can be a symptom of many diseases, including the following:

• kidney disease
• heart failure
• varicose veins
• hypothyroidism
• liver disease.

Ways to deal with excessive water build-up in the body

How can we deal with water retention? You can choose pharmaceutical intervention or use natural methods, but always start with adequate hydration and drink the recommended daily amount of fluids. Regular topping up is important – spread your drinking throughout the day and opt for herbal infusions, especially diuretics, such as nettle, parsley leaves, and pansy.

You can also monitor and change your diet – eliminating or reducing salt and highly processed products, and giving up ready-made mixes and spices. Some fruits positively affect the excretion of water, such as watermelon and dried cranberries, and others provide you with potassium, such as bananas and avocados.

Don’t forget about vegetables – cucumbers, asparagus, aubergines and celery – which are a valuable source of vitamins and water in the diet. It is also important to include fibre, which supports the absorption of water in the intestines. Whole grains, nuts, and legumes are rich, easy to find and valuable sources of fibre.

What else can we do to reduce excess water in the body? Excercise is your ally – run, work out, walk – the result will be not only getting rid of the retention problem but also improve your well-being.

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