Sometimes you will find your weight increase so rapidly that it appears that you are not getting a lot of fat or increasing calories in your diet every day.
If you feel heavier and more slowly, maybe you have a water retention condition, although studies have not done too much damage.
However, this can be one of the side effects when you have other health problems.
To better understand this issue and how we can overcome the state of water accumulation, please follow this detailed article.
For those who have problems gaining weight due to excess water storage, this article on reducing water storage in the body will be beneficial.
Through this article, you will have a clearer understanding of why your weight is increasing, sometimes not due to excess fat at all.
You will also better understand how to release excess water that is accumulating throughout the parts of the human body.
60% of the human body is water and plays an important role in life. However, many people worry about excess weight due to water storage.
This is especially important for professional athletes or bodybuilders who want to achieve a satisfactory weight or improve training performance.
Excess water storage (commonly referred to as edema) is a common side effect of chronic inflammatory disease.
Although usually not causing harm, it can be a side effect of some serious illnesses, such as the heart, liver, and kidneys.
Read more: Right Time to Drink Water to Lose Weight.
Ways to reduce water retention in the body and on the face:
Many women can also have this condition during the luteal phase of the menstrual cycle and pregnancy.
This article is intended for normal healthy people and athletes who want to reduce their water weight.
If you experience extreme edema – edema of the arms or legs – consult a physician immediately!
1. Exercise regularly
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Exercise is definitely one of the best ways to reduce water accumulation in the body in the short term.
Any exercise that increases your sweat output will help you lose water. The average amount of water lost in 1 hour of exercise is about 0.5-2l / hour, depending on many different factors, such as body temperature and clothing.
During exercise, your body also sends a lot of water into muscle tissue. This can help reduce the amount of water stored outside the tissues and reduce the appearance of swelling in those who are excessively hydrated.
However, it would help if you still drank plenty of fluids during your workout.
Another way to speed up the rate of sweating and dehydration is steam, and you can steam right after your workout.
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2. Sleep more
Many studies on sleep have highlighted that it's just as important for health as is diet and exercise.
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Sleep can also affect the sympathetic nerves located in the kidneys, responsible for keeping the balance between water and sodium.
Getting enough sleep helps the body control its hydration concentration and minimize water accumulation. Pay attention to getting enough sleep, about 7-9 hours per night.
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3. Reduce stress
Long-term stress can increase hormone cortisol levels, which directly affects fluid retention and excess water weight.
This is because stress and cortisol increase a hormone that can control the body's water balance, commonly known as the anti-diuretic hormone ADH.
The ADH hormone works by transmitting signals to the kidneys, telling the kidneys' nerves how much water needs to be pumped back into the body.
If you can control your stress level, you will maintain the hormones ADH and cortisol hormones.
This is extremely important in maintaining a healthy water balance in the body and the long term and reducing disease risk.
4. Recharge electrolytes
Electrolytes are electrically charged minerals, such as magnesium and potassium. They are critical to the human body, including controlling the water balance.
When the amount of electrolytes in the body is too low or too high, they can cause water imbalance. This causes weight gain as the water accumulates.
You should adjust the number of electrolytes in the amount of water you drink. If you drink a lot of water, you need to increase the number of electrolytes.
If you exercise every day or live in a humid or hot environment, you need to add electrolytes to replenish the amount lost through sweat.
Conversely, if you drink less water and drink more electrolytes from supplements or salty, high-salt foods, it can have the opposite effect and increase water-induced weight gain.
5. Control the amount of salt in the body
Sodium is a mineral you get every day from salt and is also one of the most common electrolytes in the human body.
It plays an important role in hydration processes. If the sodium content is too low or too high, it will cause an imbalance in the body and cause water storage.
If you consume too much salt, often in meals high in processed foods, it can increase water storage.
This is especially true if you drink a little water and don't exercise at all. However, this depends on the amount of sodium absorbed each day and each person's amount of blood.
6. Take magnesium pills
Magnesium is another important mineral and electrolyte. Recently, it has also become an important supplement for health and improving performance in sports.
There is increasing research on magnesium and proving it has over 600 roles in the human body.
Many studies of women have demonstrated that magnesium can reduce water weight and premenstrual symptoms (PMS).
This is because magnesium plays an integral role in other electrolytes, such as potassium and sodium. These substances help control the balance of water in the body.
7. Use dandelion flower supplements
The dandelion flower, also known as Taraxacum officinale, is used to replace medicines in treating water storage conditions.
In recent years, it is increasingly common for athletes and bodybuilders to compete with the need to reduce water in their bodies to get in shape or achieve the right weight class.
Dandelion flower supplements can help reduce your water storage by signaling your kidneys to flush out more urine and excess salt or sodium components.
Main scientific studies have also proven that consuming dandelion pills can help increase the number of toilet visits within 5 hours.
However, even it is trendy today, but still need more research to apply this product to life.
8. Drink more water
Drinking enough water can help reduce water storage. Your body is always trying to achieve balance.
Therefore, if you often do not drink enough water, your body will store more water to prevent the water content from falling too low.
Drinking enough water each day can be significant for liver and kidney health. This helps to reduce long-term water storage. The benefits of drinking plenty of water every day don't just stop there.
Another study has demonstrated, drinking enough water is also important for overall health, including fat loss and brain function. On the contrary, if you drink too much water, it will leave you with excess water in your body.
Drink when you're thirsty, and stop when you've stopped thirsty. It would help if you also drank a little more in hot environments or when exercising.
You can observe the color of the urine to assess the water drinking status of the body. If your urine is pale yellow or slightly clear, this is a good sign that you are drinking enough.
9. Focus on healthy foods
There are several foods that you would love to add to your diet to combat water storage.
Scientists recommend eating more potassium-rich foods because it helps maintain the sodium balance and increases urination frequency, helping to reduce excess water.
Dark green leafy vegetables, legumes, bananas, avocados, tomatoes, yogurts, or other dairy products, are very healthy and rich in potassium.
Magnesium supplements or magnesium-rich foods are recommended to be included in your daily diet.
10. Cut down on sugar
Cutting back on carbs per day is a great way to cut back on excess water quickly. Carbs are stored in muscle tissue and the liver in glycogen, but glycogen also pulls water.
With each gram of glycogen, the body stores, corresponding to 3-4g of water stored.
This explains why people often lose weight more effectively when switching to a low-carb diet, reducing glycogen storage.
Carbs also increase insulin, increase sodium storage, and water reabsorption in the kidneys. Low carbs diets can lower insulin levels. This reduces the amount of sodium and water from the kidneys.
7 Home Remedies for Water Retention Video
That's all you need to know about reducing fluid retention in your body and face. Stick to a healthy diet and exercise to prevent water from accumulating too much!
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