Her work has appeared in more than 40 outlets. She focuses on a variety of topics such as diabetes prevention, vision care, nutrition, skincare, sleep health, pregnancy and post-partum care, among others. A graduate of Syracuse University, Jessica now lives in the Chicago suburbs with her two young sons, rescue beagle, and husband.

Bloating seems to sneak up on you when you planned to wear your snug jeans or a sleek dress. That uncomfortable "it's hard to button my pants" feeling may be a product of a gastrointestinal problem thanks, gas , but it can also be caused by a temporary increase in water weight.

That's completely natural for your body. There are many factors that can make you retain water," says Lauren Harris-Pincus, M. The biggest culprit for bloating and retaining water is too much salt. Your kidneys regulate how much water your body maintains or excretes.

Consume a high-sodium meal and "your kidneys will hold back water to dilute that high salt level," Harris-Pincus explains. Hormonal changes during your menstrual cycle can create puffiness, too. In one Canadian study , women reported that fluid retention peaked on the first day of their period, so you may notice a predictable pattern in bloating around the same time each month.

Whatever the cause, it's natural to want to debloat. After all, it can be a very uncomfortable state. You want to button up your pants again and slip on your rings without a struggle. Giving your body time to flush out excess fluid is the only "cure" you really need, but when you want to speed up the process, these eight tricks can help.

A little exercise can clear your mind, make your muscles feel great, and-as a debloating bonus-flush out water weight. Sweating gets rid of water in your body, as well as electrolytes like sodium, Harris-Pincus says.

Eat fewer processed foods. Pictured recipe: Zucchini Enchiladas. Eating too much salt is the most likely culprit for excess water weight, so it's smart to limit the amount in your diet.

Three-quarters of your salt intake comes from processed and restaurant foods, so you'll naturally lower your consumption to a healthy amount by eating fresh meals made from whole foods prepped at home. Try These: Healthy Low-Sodium Recipes. Consider limiting higher-salt healthy foods too. Even well-intentioned eaters may pack in extra sodium without realizing it.

A few nutritious foods are low in calories but rich in salt. Soups and pickles are serious sodium culprits. Sandwiches can stack up the milligrams too. Try to limit these in your diet or look for smarter low-sodium options. Keep Reading: Top 10 Sources of Sodium in Food.

Potassium also helps regulate your blood pressure. Unfortunately, you're likely running low on the mineral-it's one shortfall nutrient people don't get enough of. Upping your intake of fruits and vegetables will go a long way. In general, eating more of any variety you like will help.

Otherwise, focus on a few potassium-rich picks, like coconut water, broccoli, sweet potatoes, pumpkin, oranges, dried fruit like prunes and raisins, and dark leafy greens, she recommends. Try These: Healthy Recipes for Potassium-Rich Foods. Pictured recipe: Cranberry-Almond Granola Bars.

Magnesium is another electrolyte that helps regulate fluid balance in your body, Harris-Pincus says. Leafy greens, avocado, almonds and beans are particularly good choices. Besides, "these are foods we need to eat more of anyway," she adds. That's a win-win. While it seems counterintuitive, Harris-Pincus says, you don't want to fall into a dehydrated state-or worse, do so on purpose.

Even if the water retention is not severe, it is always best to consult a doctor if a person is worried about their symptoms. Tips for getting rid of water weight include reducing sodium and carbohydrate intake, drinking more water, exercising, and taking Vitamin B-6 and magnesium oxide supplements.

The length of time it takes to lose water weight may depend on the amount of water retention. Someone who retains more water may take longer to lose water weight. Strategies such as reducing salt and carbohydrate intake, drinking more water, and exercising may help a person to lose water weight. Reducing salt and carbohydrate intake, keeping hydrated, and frequently exercising are all good ways to lose water weight and prevent it from returning.

If water weight is accompanied by coughing and shortness of breath, especially while lying down, it could be a sign of heart failure. A person should seek immediate medical attention.

Find out how to lose weight that is due to medication using 10 methods. We also discuss why some medications sometimes cause weight gain.

To stay hydrated, females need around 9 cups of water per day and males need around 13 cups. Drinking adequate water may help people lose weight.

Fad diets and rapid weight loss can be unsafe and often lead to people regaining the weight later on. In this article, learn how to lose weight safely…. Subcutaneous fat is the fat that is visible just under the skin. Causes include eating more food than is needed and not exercising enough.

It can also…. Researchers say bariatric surgery can help with weight loss, but it can also help improve cognitive functions including memory.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Water Weight: What it is, causes, and how to lose it. Medically reviewed by Kim Chin, RD , Nutrition — By Jamie Smith — Updated on January 24, Definition Ways to lose it Risk factors Causes Prevention When to see a doctor FAQ Summary Water weight, also called edema, is the buildup of excess water or fluid in the body.

What is water weight? Ways to lose water weight. Risk factors. Common causes of water weight retention. When to see a doctor. Frequently asked questions.

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Making small, consistent changes can lead to big, long-term results. Start drinking more water by adding one glass per day. Start moving more regularly by adding 5 minutes to your walking time each day.

Increase the number of fruits and vegetables in your diet by making one food swap at a time. Govender, S. The nutrition source: Potassium Why am I retaining water? Kinsey Mahaffey, MPH, is a Houston-based fitness educator, personal trainer and health coach who developed her commitment to lifelong fitness while playing Division I volleyball.

You can follow her on LinkedIn here. org Fitness CPT Nutrition CES Sports Performance Workout Plans Wellness. Weight Loss How to Lose Water Weight Effectively.

What Causes Water Weight Gain? Too Many Carbs Carbohydrates are stored in the muscles and liver as glycogen. Certain Medications Some medications, like high blood pressure medication, NSAIDs, antidepressants, and chemotherapy medication can cause water retention3.

Can You Lose Water Weight Overnight? How long does it take to lose water weight? Should You Really Care About Water Weight? References: 1. The Author. Kinsey Mahaffey Kinsey Mahaffey, MPH, is a Houston-based fitness educator, personal trainer and health coach who developed her commitment to lifelong fitness while playing Division I volleyball.

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Skip to main content. Conditions and Treatments. Home Conditions and Treatments. Fluid retention oedema. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. About fluid retention Symptoms of fluid retention Causes of fluid retention Medical conditions that may cause fluid retention Diagnosis of fluid retention Treatment for fluid retention Self-care options for fluid retention Where to get help.

About fluid retention Fluid regularly leaks into body tissues from the blood. The 2 broad categories of fluid retention include: generalised oedema — when swelling occurs throughout the body localised oedema — when particular parts of the body are affected.

Symptoms of fluid retention Symptoms of fluid retention can include: swelling of affected body parts feet, ankles and hands are commonly affected aching of affected body parts stiff joints rapid weight gain over a few days or weeks unexplained weight fluctuations when pressed, the skin may hold the indent for a few seconds pitting oedema in other cases, the skin may not hold an indent when pressed non-pitting oedema.

Hot weather — the body tends to be less efficient at removing fluid from tissues during the summer months. Burns — including sunburn. The skin retains fluid and swells in response to burn injuries. Menstrual cycle — some women experience oedema in the 2 weeks prior to menstruation.

Pregnancy — hormones encourage the body to hold onto excess fluid. The pill — oral contraceptives that include oestrogen can trigger fluid retention. Dietary deficiency — such as insufficient protein or vitamin B1 thiamine in the diet. Medications — certain drugs, including high blood pressure medication antihypertensives , corticosteroids and nonsteroidal anti-inflammatory drugs NSAIDs are known to cause fluid retention.

Chronic venous insufficiency — weakened valves in the veins of the legs fail to efficiently return blood to the heart. The pooling of blood can result in varicose veins.

Medical conditions that may cause fluid retention Fluid retention may be a symptom of serious underlying conditions, including: kidney disease — such as nephrotic syndrome and acute glomerulonephritis heart failure — if the heart does not pump effectively, the body compensates in various ways.

It starts to retain fluid and increase the volume of blood. In some cases, the reaction is severe anaphylaxis and requires urgent medical attention. This swelling is short-lived rather than ongoing autoimmune diseases — such as lupus hereditary angioedema HAE External Link — a rare condition occurring in approximately one in 50, people who have low levels or reduced effectiveness of a C1-inhibitor enzyme.

Drinking tons of fluids may be the last thing you want to do, but really, you should drink plenty of water to stay hydrated and minimize fluid retention. Many beverages with a water base would seem to act as a natural diuretic, compounds that increase urine production, but they may actually disrupt your fluid balance and lead to fluid buildup in other tissues of the body.

For example, as far as alcohol and caffeine go, stay away! Alissia Zenhausern, a naturopathic doctor at NMD Wellness of Scottsdale , tells SheKnows.

Board-certified plastic surgeon Dr. Joseph Cruise also recommends eating mangoes, tomatoes, and nuts. This seems like an obvious one, right?

Avoiding salty foods may help decrease water retention and improve period bloating, says Cruise. Gans recommends replacing added salt with spices and seasonings. Much of our daily salt intake comes from overly processed foods like chips and snacks as well as fast-food offerings. While fine in moderation, when the human body has too much salt, it increases blood pressure and reduces the ability to eliminate excess water.

Foods and cooking ingredients like salmon, coconut oil, and virgin olive oil all contain omega-3 fatty acids. Zenhausern adds that omega-3 fatty acids directly combat swelling as well as inflammation.

Yes, and no. These needs should be addressed for improved health. Making small, consistent changes can lead to big, long-term results. Start drinking more water by adding one glass per day. Start moving more regularly by adding 5 minutes to your walking time each day.

Increase the number of fruits and vegetables in your diet by making one food swap at a time. Govender, S. The nutrition source: Potassium Why am I retaining water? Kinsey Mahaffey, MPH, is a Houston-based fitness educator, personal trainer and health coach who developed her commitment to lifelong fitness while playing Division I volleyball.

You can follow her on LinkedIn here. org Fitness CPT Nutrition CES Sports Performance Workout Plans Wellness. Weight Loss How to Lose Water Weight Effectively. What Causes Water Weight Gain? Too Many Carbs Carbohydrates are stored in the muscles and liver as glycogen.

Certain Medications Some medications, like high blood pressure medication, NSAIDs, antidepressants, and chemotherapy medication can cause water retention3. Can You Lose Water Weight Overnight? How long does it take to lose water weight?

Should You Really Care About Water Weight? References: 1. The Author. Kinsey Mahaffey Kinsey Mahaffey, MPH, is a Houston-based fitness educator, personal trainer and health coach who developed her commitment to lifelong fitness while playing Division I volleyball.

Related Posts. Weight Loss Considering Medication for Obesity? Here's What You Need to Know. Weight Loss Habits That Are Preventing Clients from Losing Weight. Weight Loss Resistance Training for Weight Loss.

Sign up to receive content, exclusive offers, and much more from NASM! Popular Recent. Protein and Weight Loss: How Much Protein Do You Need to Eat Per Day? By Brad Dieter.

Resting Metabolic Rate: How to Calculate and Improve Yours By Fabio Comana. Fast-Twitch Vs. The Kinetic Chain and How to Apply It By Dana Bender. Considering Medication for Obesity? Here's What You Need to Know By Nicole Golden. The Blue Zone Diet: What to Eat to Live Longer By Nicole Golden.

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