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How to Get Rid of Excess Water Weight From Too Much Salt

author image Rebekah Richards
Rebekah Richards is a professional writer with work published in the "Atlanta Journal-Constitution," "Brandeis University Law Journal" and online at She graduated magna cum laude from Brandeis University with bachelor's degrees in creative writing, English/American literature and international studies. Richards earned a master's degree at Carnegie Mellon University.
How to Get Rid of Excess Water Weight From Too Much Salt
Glass of water Photo Credit: DAJ/amana images/Getty Images

Too much salt in your diet causes bloating and water retention, which can cause weight gain and eventually strain your heart. Most Americans consume more than twice the daily recommended amount of salt, according to the Mississippi State Department of Health. Eating too much salt may cause bloating in your abdomen, legs or feet because your body retains water as it becomes dehydrated. Drinking more water and reducing your salt intake are the best solutions to water retention, also called edema.

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Step 1

Drink lots of water to help your kidneys flush sodium from your system. Avoid drinks containing caffeine such as coffee and soda, because caffeine contributes to dehydration.

Step 2

Limit your salt intake. Eat fresh food, not processed. Also avoid processed meat and read the Nutrition Facts label before purchasing anything edible. In addition, season with spices instead of salt.

Step 3

Exercise. Moving swollen limbs reduces swelling and alleviates water retention, according to the Mayo Clinic.

Step 4

Contact your doctor if your bloating doesn't go away. Water retention sometimes indicates a more serious disease, such as congestive heart failure, kidney disease or lymphatic problems.

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