Content

• Steps
• Method 1 of 3: Diet changes
• Method 2 of 3: Changes in Exercise
• Method 3 of 3: Tips
• Warnings
• What do you need

Water retention is the body's response to hormonal changes, the environment, illness, or exercise.Water retention can lead to pain and hardness in the limbs, but weight changes are also noticed by many. If the condition is not caused by a medical condition, then water weight can be eliminated through diet, exercise, and preventive habits. Follow these tips to get rid of water weight quickly.

Steps

Method 1 of 3: Diet changes

1. 1 Reduce the amount of salt you consume. Sodium retains water in the tissues of the body.
   • Eliminate processed foods from your diet, as they are likely high in sodium. This includes cheese, chips, breakfast cereals, canned goods, and frozen foods.
   • Try not to eat outside the home. Restaurant dishes tend to have more salt than homemade ones.
   • Add foods to your diet that can reduce and absorb sodium. These are potassium-rich foods such as sweet potatoes, beets, oranges, coconut water, apricots, figs, melons, and bananas.
2. 2 Increase your daily water intake. You should drink at least 1.9 L of water every day.
   • While drinking water to flush water may seem counterintuitive, increased water intake improves metabolism and organ function. Water flushes chemicals, sodium, and other causes of water retention from your system.
   • If you want to add flavor to your diet, drink hot and cold herbal teas. You may also like lemon, cucumber, or lime water. Don't add sugar as the kidneys will have to process it, which will reduce the benefits of water.
3. 3 Increase the amount of fiber in your diet. Experts recommend 25-35 grams of fiber a day, but many adults only get 10-15 grams. Fiber will increase the efficiency of your digestive system, thereby eliminating liquid and solid waste.
   • Increase the amount of vegetables and fruits in your diet. It is the main source of both soluble and insoluble fiber. You need both types of fiber to maintain a healthy digestive system.
   • Replace refined carbs with whole grains. Choose whole grain breads and cereals that are high in fiber. Serve brown rice, quinoa, and other grains with protein and vegetables.
   • Add fiber to your diet gradually, as your digestive system may take time to adjust. People who switch to a high fiber diet can lose 2.2 kg in a matter of days or a week.
4. 4 Avoid large amounts of caffeine and other diuretics. Although they are able to drain water quickly, with regular use and high doses, they dehydrate the body and cause bloating.
5. 5 Add coumarin-rich foods to your diet. Several sources suggest that these natural compounds are able to regulate the amount of fluid in the tissues. Take coumarin in small doses.
   • Sprinkle cinnamon over porridge or coffee. Chamomile also contains coumarin, so try adding a cup of chamomile tea to your diet.
   • Eat celery and parsley. Add them to your meals regularly.

Method 2 of 3: Changes in Exercise

1. 1 Take frequent walks throughout the day. Fluid retention in the legs is very common among the elderly and inactive people.
   • On long-haul flights, walk and stand on your toes. When traveling, the body tends to retain water, but you can reduce it by moving as often as possible.
2. 2 Reduce the amount of time you sit or stand in one place. If you suffer from fluid retention, taking short walks or exercising 2 or more times a day can help you drain fluid faster than just one workout.
3. 3 Lose excess weight. People who are overweight or obese are prone to water retention. A healthy diet and exercise program approved by your doctor will likely save you water weight and quickly reduce body fat.

Method 3 of 3: Tips

1. 1 Talk to your doctor about using compression stockings if water is trapped in your legs. It can improve blood circulation and reduce water weight.
2. 2 The water retention may be medication-related. Non-steroidal anti-inflammatory drugs, beta-blockers, and estrogenic drugs can cause water retention. Talk to your doctor before you reduce the dose or stop using the medication.
3. 3 Massage to improve circulation. This relaxing practice can also reduce the amount of stress hormones that can accompany excess weight.
4. 4 Chill out in hot weather and dress warmly in cold weather. Sudden changes in ambient temperature can signal your body to retain water.

Warnings

• Remember that severe and abnormal water retention or swelling can be symptoms of heart disease, kidney disease, thyroid disease, and other medical problems. If your skin or limbs feel painful to the touch, see your doctor immediately.

What do you need

• Water
• Potassium-rich foods
• Coumarin-rich foods
• Whole grains
• Vegetables and fruits
• Fiber-rich foods
• Daily walks
• Sports activities
• Weight loss
• Compression stockings
• Massage
• Increased level of activity