Water is crucial for the body, and according to MayoClinic.com, around 60 percent of the body is composed of water. It is used in everything from waste removal and breathing to creating the proper environment for the organs. Everyone experiences water retention at some point. In addition to weight gain, excess water can make you feel bloated, heavy and puffy. Many diet and lifestyle habits can contribute to considerable fluid retention. If you feel that your water retention may come from a medical cause, be sure to consult with your doctor. Simple lifestyle changes can help reduce occasional water retention.
Step 1
Drink more water to help reduce water weight. Drinking plenty of water will flush out excess salt and fluid. A well-hydrated body is less likely to retain water. According to MayoClinic.com, men should consume roughly 3 L a day and women should consume 2.2 L each day. Through drinking plenty of water, the body can release several pounds of water weight.
Step 2
Switch to a lower sodium diet so that the body stores less water weight. Excess salt makes the body retain fluid. Stay away from high-sodium foods like olives, salted nuts, pickles, soy sauce, ketchup and deli meats and cheeses. Also do not add extra salt to food at the table. MayoClinic.com recommends eating fresh foods and fewer processed foods, and avoiding products with more than 200 mg of sodium per serving.
Step 3
Avoid foods high in sugar. While metabolizing sugar, the body slows down, which slows down the body's ability to metabolize salt and leads to water retention. Avoid sodas, sports drinks, cookies, ice cream, sweetened cereals and high-fructose corn syrup.
Step 4
Consume a balanced, healthy diet to control water weight. High-fiber foods will help flush out excess water. As a bonus, a high-fiber diet can control weight long term. Also consuming protein, calcium, potassium and amino acids can help balance body fluids. Fruits and vegetables are not only high in fiber and other nutrients, but they also contain large amounts of water. According to MayoClinic.com, some fruits and vegetables are 90 percent or more water by weight.
Step 5
Exercise about four times a week to release extra fluid and salt. During exercise, the body releases fluids through perspiration and respiration. The intensity, type and duration of exercise will determine how much you sweat. You can lose water weight after a single exercise session.
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