Retaining water is something all people do. Often, as a symptom of premenstrual syndrome, or PMS, women retain water directly before and during their monthly cycle. While some causes of water retention are unavoidable, changes in diet and lifestyle can decrease the frequency and severity of water retention. For example, foods that are high in sugar and sodium can worsen water retention. Before attempting home remedies for water retention, consult with your health care provider.
Symptoms
The symptoms of water retention vary from individual to individual. Some of the symptoms affect your appearance, such as puffiness in the face, or a swollen abdomen. Also, water retention can cause swelling in the extremities. If you are strictly following a weight loss plan, and still can't lose weight, it could mean you are holding water. Generally, those who chronically experience water retention have severe fluctuations with their weight.
Dietary Causes
Sodium is the main component of salt, and when you consume too much of it, your body retains water to maintain a proper balance. Sodium is frequently added to foods as a condiment, and many packaged foods contain sodium as a preservative. This additional sodium can significantly increase the amount you consume daily. According to the Mayo Clinic, an adult should not consume more than 2,300 mg a day of sodium. Many foods carry nutritional labels displaying the amount of sodium per serving. According to Linda Lazarides, author of "The Waterfall Diet," consuming sugar can cause water retention. The insulin produced by consuming sugar makes it difficult for the body to get rid of water. All carbohydrate foods are converted to glucose, a form of sugar. Consequently, a very low carbohydrate diet may cause the body to eliminate large amounts of water.
Prevention/Solution
Water is a natural diuretic, and according to the Mayo Clinic, drinking eight glasses of water daily can help you prevent water retention. The water should be consumed evenly throughout the day, to help your kidneys efficiently remove the water. To prevent water retention, your diet should consist of fruits and vegetables that contain high concentrations of water, states the Mayo Clinic. The water from the fruits and vegetables will add to your overall fluid intake and prevent dehydration. Dehydration is a cause of water retention. Examples of fruits and vegetables that are high in water content are most melons, celery, cucumbers and onions. Natural diuretics can be added to your diet to help the body eliminate fluids. According to The University Of Maryland Medical Center, or UMMC, an herbal tea made with dandelion is a natural diuretic. Lemon juice and warm water can help eliminate excess fluid as well. Consult with your health care provider before taking any natural diuretics.
Benefits
Preventing water retention has many benefits. Dietary changes, such as adding more fruits and vegetables, provides your body with valuable vitamins and minerals as well. Carrying extra water weight depletes energy levels, because your body must handle the burden of extra weight. Carrying extra water weight can raise your blood pressure, which is why physicians often prescribe diuretics for people with high blood pressure.
Warning
In an effort to prevent water retention, it is unsafe to totally eliminate sodium from your diet. Sodium is an essential nutrient in a balanced diet that helps in muscle contraction and regulates body fluids. Sodium is an electrolyte that transmits electrical impulses throughout the central nervous system. Consult with your health care provider regarding the proper amount of sodium in your diet.
