5 Simple Ways to Reduce Water Retention

· January 20, 2017
Carbohydrates are a big help in reducing water retention. You only need to choose the right ones for what you want to do.

Water retention, also known as liquid retention, is a problem for people who want to stay in shape. It slows how quickly we burn fat and gives us more volume.

Also, it’s more troublesome when it’s worse. Water retention can get in the way of rest and relaxation. We can be doing something like watching a movie on the sofa, and out of nowhere we can have spasms or tingling due to this problem.

We need to vary our daily habits to get rid of this problem. Or, at least reduce it. But, what causes water retention?

Liquids gather in our blood vessels or in the lymphatic system. From there, they should be processed and gotten rid of. But sometimes there is too much liquid for them to handle.

Other times, regardless of the ideal amount of liquids, our blood vessels can’t process it. There are many causes for this issue. Some common sources are bad circulation, obesity, or a renal deficiency.

Because of this, you should talk with your doctor about your concerns. You never know, there could be a serious issue behind your liquid retention.

That being said, it’s usually a small issue. It can be related to:

  • Sitting or standing in one place for a long time
  • Changes in temperature
  • Your ovulation cycle
  • A lack of physical exercise

It can also appear with:

  • Certain medications
  • An excessive amount of salt in your diet

Whatever the case, we can do something to reduce our water retention. And, it’s both easy and minimally invasive.

5 simple ways to reduce water retention

1. Walk for 45 minutes a day


Walking at a brisk pace will undoubtedly increase your quality of life.

When you walk, you use your muscles. When you do that, your blood starts flowing more quickly and without effort.

By doing this, the liquids in your blood will spread out. Also, sweating will get rid of some of those liquids. That reduces the amount of work your body has to do.

2. Drink 8 glasses of water a day


Many people give up drinking water to avoid retaining more liquids. This is bad because your body needs water to work correctly in this situation. It uses water to get rid of what we don’t need.

So, those that have this issue need to drink more water. And, it’s true that this can be hard for some since they see it as a boring task.

If this is the case, we recommend that you try drinking teas. They are diuretic, warm us up, and they have many properties that help us stay healthy.

3. Eat carbohydrates

When we start a weight loss diet, the first thing we do is start to cut out carbohydrates. But, these give us the energy we need to think and work.

Also, keep in mind that some carbs are better than others. The best thing to do is eat complete carbohydrates and whole grains in small quantities. To do this, try buckwheat or spelt flour.

4. Eat diuretic fruits


Fruit is another controversial food to eat. Because it has sugar, we have to be careful.

But, like with carbohydrates, some fruits are helpful in getting rid of liquids and others aren’t.

The best ones are:

  • Kiwi
  • Apples
  • Lemons
  • Strawberries
  • Pineapples
  • Melons

You can eat them as is or drink them in a juice or a smoothie.

5. Eat foods rich in vitamin B6

This vitamin dissolves in liquids. It then facilitates the removal of the liquids.

The best sources of vitamin B6 are:

  • Legumes
  • Liver
  • Whole grain
  • Complete cereals
  • Flounder

With this easy advice, you can fight liquid retention. And you can do so both economically and with easy to find ingredients.

If you are very stressed, it’s a good idea to plan your meals every week. That way you only have to cook them without needing to rack your brain for ideas at meal time.

This is a strategy that more and more people are incorporating into their lives. This is helpful because eating healthy and have a full schedule often seem incompatible.