Water is essential for every physiological function in your body. Sixty percent of your body is composed of water, while 70 percent of your brain and nearly 90 percent of your lungs are water. Your immune system regards hormonal fluctuations, gluttony, dehydration and lack of exercise as cellular stress. In times of stress, your body retains water to prevent cellular and tissue damage to ensure its survival. Make simple lifestyle changes to lose water weight.
Limit Sodium Intake
Sodium is essential in maintaining the balance of fluids in your body; it also transmits nerve signals and helps your muscles contract and relax, notes Mayo Clinic. Your kidneys regulate blood volume by excreting and reabsorbing sodium. However, a high sodium diet results in increased sodium retention. As sodium accumulates in your body, you retain more fluid, your blood volume increases and you gain water weight. Sodium accumulation also causes high blood pressure, heart disease, stroke and kidney disease. While the American Heart Association recommends less than 1,500 mg of sodium daily, most Americans consume 3,436 mg. Reduce your sodium intake to lose water weight and avoid serious health complications. Avoid canned food, prepared mixes, processed foods and salted snacks like chips and pretzels. Incorporate fresh foods and vegetables into your diet. Use herbs, spices, the zest from limes or lemon juice to enhance your meals.
Exercise
Regular exercise will help you lose water weight through sweat and respiration. You can lose between 2 to 4 qt. of sweat, or 6 to 8 lb. of body weight, after an hour of heavy exercise, according to the Alabama Cooperative Extension System. Aerobic activities strengthen your heart, increase your blood circulation and prevent fluid accumulation in lymphatic tissue; examples of aerobic exercises include running, jogging and cycling. In addition to strengthening your heart muscles, this type of exercise tones the muscles in your veins and prevents fluid from leaking into tissues.
Drink Water
Your body is highly sensitive to changes in blood volume. Dehydration or reduced fluid intake will result in water retention because your body will conserve as much fluid as possible to prevent organ damage. To prevent this, drink at least eight glasses of water a day. When your body is constantly hydrated, your kidneys and bladders work at an optimal level, excreting excess fluid. Add lemon juice, which has diuretic properties, to your water. Avoid alcohol, caffeinated drinks and coffee -- they'll dehydrate you.
Considerations
Complement your reduced sodium intake and exercise with balanced meals and snacks to prevent water retention. Eat a healthy diet rich in protein, water, vitamins, potassium-rich fruits and vegetables. Exercise regularly to increase your circulation and lose water weight. If you follow these guidelines and still retain water weight, consult your doctor. Your water retention may be the result of a medical condition or a prescription drug.
References
- Mayo Clinic; Sodium: How to Tame Your Salt Habit Now; May 22, 2010
- American Heart Association: Sodium (Salt or Sodium Chloride)
- Alabama Cooperative Extension System; Sports Nutrition for Young Adults: Hydration; Robert E. Keith, et al.; May 1997
- Mayo Clinic; Water Retention: Are There Any Natural Diuretics?; Katherine Zeratsky, R.D., L.D.; September 5, 2009
- U.S. Geological Survey's Water Science for Schools; The Water in You; February 8, 2011
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