How to get rid of water retention
Water retention or fluid retention can be caused due to several medical conditions and some medications. Edema is the medical term for swelling caused by the retention of excessive fluids in the body tissues. Although it is usually harmless, it may be a result of severe medical conditions, such as heart, liver, or kidney disease. Women may experience water retention during pregnancy or while the ovaries are releasing the eggs. The ways suggested to get rid of water retention are intended for healthy people or athletes. People with chronic edema should consult their physician for further treatment.
Here are some ways to ditch water weight fast:
- Regular exercise: Although you may be aversed to it, you run out of options when trying to lose water weight. Hence, it is important to sweat it out. Regular exercise helps to reduce inflammation, thus retaining less water overall.
- Get those fluids: Although it may sound bizarre, drinking more water helps to get rid of extra water and sodium. Either drink 2-3 L of water or increase the intake of water-rich foods. Below is the summary of various food items and their water content in percentage:
| Percentage | Food Item |
| 90-99% | Fat-free milk, cantaloupe, strawberries, watermelon, lettuce, cabbage, celery, spinach, pickles, and squash (cooked) |
| 80-89% | Fruit juice, yogurt, apples, grapes, oranges, carrots, broccoli (cooked), pears, and pineapple |
| 70-79% | Bananas, avocados, cottage cheese, ricotta cheese, potato (baked), corn (cooked), and shrimp |
| 60-69% | Pasta, legumes, salmon, ice cream, and chicken breast |
| 50-59% | Ground beef, hot dogs, feta cheese, and tenderloin steak (cooked) |
| 40-49% | Pizza |
| 30-39% | Cheddar cheese, bagels, and bread |
| 20-29% | Pepperoni sausage, cake, and biscuits |
| 10-19% | Butter, margarine, and raisins |
| 1-9% | Walnuts, peanuts (dry roasted), chocolate chip cookies, crackers, cereals, pretzels, taco shells, and peanut butter |
| 0% | Oils and sugars |
| 100% | Water |
- Increase your potassium intake: Potassium helps to maintain water balance and blood pressure by eliminating sodium from the body. Thus, consuming more potassium-rich foods may help you to lose water weight. Some of the potassium-rich foods and their potassium content include in the below chart.
| Food (no table salt added) | Serving size | Potassium (mg) |
| Apricots | two raws or five dry | 200 |
| Artichoke | one medium | 345 |
| Beans (lima, baked navy) | half cup | 280 |
| Beef, ground | three oz | 270 |
| Beets, raw or cooked | half cup | 260 |
| Broccoli | half cup | 230 |
| Brussels sprouts | half cup | 250 |
| Clams, canned | three oz | 535 |
| Dates | five | 270 |
| Dried beans and peas | half cup | 300-475 |
| Fish (haddock, perch, salmon) | three oz | 300 |
| French fries | three oz | 470 |
| Lentils | half cup | 365 |
| Milk (fat-free, low-fat, whole, buttermilk) | one cup | 350-380 |
| Orange | one fruit | 240 |
| Orange juice | half cup | 235 |
| Potato, baked | one potato | 925 |
| Potato chips, plain, salted | one oz | 465 |
| Prunes | five | 305 |
| Pumpkin, canned | half cup | 350 |
| Spinach | half cup | 420 |
| Sweet potato, baked | one potato | 450 |
| Tomatoes, canned | half cup | 200-300 |
| Tomato, fresh | one fruit | 290 |
| Turkey | three oz | 250 |
| Winter squash | half cup | 250 |
| Yogurt, plain | six oz | 260 |
| Zucchini | half cup | 220 |
| Banana | one | 425 |
- Load yourself with fibers: It is important to have a healthy digestive system if you plan to lose water weight. Fibers help to improve the digestive system and maintain water balance.
- Curb your sodium intake: High sodium is linked to water retention. Hence, it is advisable to manage your salt intake by cutting on processed foods. Below is the sodium requirement for the different age groups
| Age (years) | Sodium requirement |
| 19-30 | 1.5 g/day |
| 31-50 | 1.5 g/day |
| 51-70 | 1.3 g/day |
| >70 | 1.2 g/day |
For pregnant and lactating women, the sodium intake should be limited to 1.5 g/day of sodium.
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Medically Reviewed on 12/22/2020
References
https://www.webmd.com/diet/features/whats-water-weight#1
https://www.webmd.com/diet/features/whats-water-weight#1
https://www.uofmhealth.org/health-library/abo9047
https://www.nal.usda.gov/sites/default/files/fnic_uploads/water_full_report.pdf
https://www.webmd.com/diet/features/whats-water-weight#1
https://www.uofmhealth.org/health-library/abo9047
https://www.nal.usda.gov/sites/default/files/fnic_uploads/water_full_report.pdf
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