Water weight is excess weight you gain when your body begins to retain water. Water retention occurs as a way to maintain the osmotic balance of your body -- an optimal concentration of solutes such as salts or sugars in your bloodstream. A proper osmotic balance is required for proper cellular functioning, and too high or too low a solute concentration can lead to tissue dysfunction. The foods you eat can affect this osmotic balance, and eating foods low in salt can prevent water weight.
Vegetables
One type of food that can prevent water weight is vegetables. Vegetables are typically very low in sodium, so they do not promote water retention and cause a gain on water weight. In addition, many vegetables provide a rich source of dietary fiber -- indigestible plant material that moves through your stomach and intestines without any chemical change, and also plays a role in preventing water weight. Colorado State University explains that insoluble fiber binds to water, softening stools and allowing for the passage of excess water out of the body. Aim to consume several servings of vegetables each day to help prevent water weight and as a source of nutrients, vitamins and minerals.
Poultry and Fish
Other foods that may help you prevent water weight are poultry and fish. Unprocessed meats and fish typically contain only small amounts of sodium, and therefore do not contribute to excess water retention and water weight. These foods are also very rich in protein, which can help control water weight. Colorado State University indicates that carbohydrate loading -- following a diet rich in carbohydrates -- can lead to water retention, causing you to put on water weight. Choosing nutritious high-protein foods, like poultry and fish, instead of carbohydrate heavy foods can prevent this retention and water weight gain. When choosing fish, select fresh or unprocessed frozen filets, as canned fish or processed fish products may contain added sodium that causes water weight gain.
Potassium Salt
Other foods that may help prevent water weight gain are those seasoned with potassium salt instead of sodium-containing table salt. Potassium is an essential mineral consumed in your diet, that plays a role in water retention in your body. According to Columbia University, using a potassium salt as a seasoning for food, in place of regular table salt, increases the flavor of foods without excess water retention and water weight gain. As a result, potassium can aid in losing water weight and may also provide health benefits in lowering fluid retention and blood pressure in individuals suffering from cardiovascular disease. Although excess potassium consumption may place a strain on your kidneys, moderate use of potassium salt to flavor your meals can effectively prevent water weight.
