Water weight aka Water retention can account for up to 2kg of weight and a lot more in extreme cases. If you are having a hard time shifting excess water make sure to try all of these!
1. Sleep More
2. Watch your Salt Intake!
Sodium Chloride (aka Salt) is a vital electrolyte that we need to be able to function properly. Too much or too little affects your hydration levels and can cause vast amounts of water retention.
The recommended daily intake of salt is no more or no less than 6grams per day.
3. Hydrate, Drink more water!
Our bodies are made up of over 60% water (3) and is vital for the function of almost every organ in the body.
The reason you should drink more water is because it is very easy for the body to become dehydrated without realizing it. Signs include; a dry tongue, dry mouth, dry skin, tiredness, dizziness, headaches and most obvious of all thirst (4). Once you become dehydrated your body releases an Anti-Diuretic Hormone (ADH) to prevent the body from releasing water.
Although temporary, this is one of the best methods for dropping water weight fast! During exercise, your body pulls water in to your muscles from other areas of the body as part of its recovery process. In addition, exercise promotes sweating which causes you to directly expel water. However, don’t forget to stay hydrated!!
5. Watch your Carbohydrate intake!
Carbohydrates is the preferred fuel source of the body, and wherever carbohydrates go water goes too! When we consume carbs, our body will only use part of it as energy and converts the rest to be stored as glycogen in the liver. For glycogen to be stored water is required, and for every gram of glycogen stored 3grams of water is brought in alongside it (5). It is worth noting that the liver can store up to 100g of glycogen!
Take Away Message
When it comes to water weight and retention it is important to identify what is causing you to retain water. Some of the most common causes are food intolerance, high salt levels, inactivity, stress and lack of adequate sleep. If you are having trouble identifying the issue or after making some of the recommended changes you fail to see an improvement, you should seek advice from your doctor, as there could be an underlying medical issue.