While its normal for your body to retain water, if youre holding on to too much, it can cause unwanted bloating and discomfort. And if your goal is to shed extra pounds, water weight can make it difficult to measure your progress. Believe it or not, water can make your weight fluctuate anywhere from two to four pounds per day!
If youre trying to lose water weight, the good news is that there are many healthy and safe ways to do it. Heres what to know.
Also known as water retention, water weight is extra water stored in your bodys tissue.
Water weight is the amount of ones total body weight that is attributable to the water within the body, says Dr. Uma Naidoo, nutritional psychiatrist, professional chef, nutrition specialist, and author of the bestselling book This is Your Brain on Food. Under healthy conditions,about 50-60% of our total body weight is estimated to be water, which can fluctuate in response to a variety of factors. These include diet, hormones, cardiac health, kidney function, exercise, body temperature, and more.
Related: Are You Gaining Weight Despite Regular Exercise and a Healthy Diet? This Might Be Why
Ironically, dehydration is a very common cause of water weight, says Dr. Tricia Pingel, NMD. When youre dehydrated, your body lacks the water it needs to function, so it retains the water you do consume at a higher rate. In addition, water helps flush out your kidneys, which are responsible for maintaining proper water balance in the body.
Mineral deficiencies can also cause excess water weight. A very common deficiency is magnesium. In fact, consuming magnesium has been successful in reducing water weight is associated with premenstrual water retention, Dr. Pingel explains.
Stress also affects water retention. Long-term stress increases cortisol, the stress hormone, which has an impact on your fluid retention, Dr. Pingel states. Cortisol triggers the release of Anti-Diuretic Hormone (ADH), which signals your kidneys to manage water balance differently.
Another culprit of water retention? Diet. High sodium intake is a common cause of water weight.
The body holds onto the water if needed to balance out what we eat, or will excrete water when such dilution isnt needed. The bodies of those who consume a high salt diet will retain more water in efforts to neutralize theexcess sodium, Dr. Naidoo explains.
A diet high in sugar and carbohydrates can raise sodium levels. High sugar/simple carbohydratediets may increase insulin levels in the body which can also lead to increased sodium and, thus, water retention, Dr. Naidoo states. It is also worth noting that for every gram of carbohydrates that our bodies store as glycogen for energy later on, it also stores three grams of water.
For women, it could also be that time of the month.
Women, specifically, experience water retention duringcertain stages of the menstrual cycleas high estrogen and low progesterone levels can influence the body to hold on to excess water, says Dr. Naidoo.
Underlying medical conditions could also be to blame. There are also medical causes for water retention such as heart disease, problems with kidney function, imbalance in hormone levels, and more, Dr. Naidoo explains. These underlying causes need to be assessed by a medical professional.
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The first step is talking to a healthcare professional. Always speak to your doctor before trying to rid yourself of what you think is excess water weight, sometimes called edema, says Dr. Naidoo. For example, individuals with early heart failure may have swelling around their ankles and feet. Individuals often also feel some relief when their doctor prescribes a diuretic pill that forces the body to excrete excess water.
In terms of lifestyle changes, there are many ways to reduce the amount of water our bodies retain, some of which may be healthier than others.
Dr. Naidoo explains, A simple step is to take a look at your diet and remove excess salt or added sugars. Following a diet specifically rich in potassium and magnesium, as well as fiber-filled vegetables, healthy fats and clean proteins is an ideal way to promote not only optimal gut health and mental health, but healthy cellular environments throughout the body which are conducive to normal proportions of water weight.
Dietary changes can be a powerful tool in helping you create a sense of balance. Other lifestyle changes include exercise, adequate hydration, and sleep, Dr. Naidoo adds.
It depends on the underlying cause of the water weight.
If youre concerned about water weight, speaking to your doctor is a key factor in case there is an underlying medical cause. For those dealing with chronic or excess water retention, this may be related to your heart, and you may need medication to help rid your body of the excess water. Early signs of kidney disease can be detected by blood tests your doctor can order, Dr. Naidoo states.
However, if youre on a low sugar or low carb diet, you will lose water weight first, which could make you dehydrated.
Related: The Importance of Proper Hydration
Oftentimes when individuals go on weight-loss diets, such as low-sugar or low-carb diets, and they lose a lot of weight fairly quickly which could lead to dehydration if fluids or electrolytes are not replenished, Dr. Naidoo explains. They lose water weight first because for every gram of carbohydrates that our bodies store for energy later on, it also stores three grams of water.
The same principle applies to consistent extreme exercise. Without proper recovery and hydration, you will become dehydrated, Dr. Naidoo adds.
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Over time, dehydration can lead to low blood pressure, muscle damage, cardiac issues, urinary and kidney problems and seizures, all of which can be detrimental to brain health and physical health, says Dr. Naidoo. Of note, too, is that someone who is dehydrated may experience higher levels of anxiety.
Next, read about 20 drinks that can help you lose weight (its not just water!)
Read more:
How to Lose Water Weight: What Is Water Weight, and How Can You Lose It? - Parade Magazine
