What Causes Water Retention and How to Avoid It

That bloated feeling you might be having and extra body weight just may be a result of water being retained in your body. The body can accumulate fluids in the circulatory system or in the body tissues, due to various reasons.

It might be a result of a change in the pressure inside the capillaries, or excess fluid in the lymphatic system, which causes swelling in the legs, ankles, feet, or any other parts of the body.

Water retention might also be caused by:

  • Certain medications
  • Prolonged periods of sitting or standing
  • High sodium intake
  • Flying in an airplane
  • Menstrual changes and fluctuating hormones.

Additionally, consistent water retention might indicate some serious health condition like fibroids in women, deep vein thrombosis, or pulmonary edema.

The body contains from 55% to 75% water, while the rest of our body is a mixture of fat and muscles. Therefore, if you experience big fluctuations in your weight in a day, it is probably water weight.

Here is what you need to do to lose it:

1. Lower the Sodium Intake

The high sodium intake leads to bloating and water retention since water molecules are attracted to sodium. Therefore, try to reduce the intake of sodium and thus prevent this issue. The recommended daily range of sodium for adults is lower than 2,300 mg.

2. Reduce the Sugar Intake

High sugar intake leads to increased insulin levels that cause water retention.  Instead, focus on fiber and protein, and lower the consumption of sugar-rich foods.

3. More Water