21. Reduce salt intake
What exactly is in those little white crystals that you are throwing on your food. We know that it is called salt, but what does that mean. To answer that, you need to head over and look at the periodic table. On there, you will kind two elements, namely sodium, and chloride. When these combines, we have salt. In the body, these elements split up again into their constituent parts.
One of which, sodium, bond to water and as such tries to maintain the amount of water that is inside and outside of your cells. If there is too much sodium in your body, then you could wind up holding too much water. This means that you should try to reduce the amount of salt that is making its way into your body if you are holding onto too much water.
22. Increase the amount of magnesium that you consume
When people start throwing around terms like magnesium, those who have not spent time in a science class may be at a complete loss. While the term itself may sound complicated, all anyone needs to know in this regard is that magnesium is essential for the enzymatic functions in their body.
We need to make sure that we are getting enough magnesium and if that is done, then one will notice that their water balance will be improved. This element can be taken in the form of supplements, or it can be found naturally in the foods that you eat. These foods include things like nuts, dark chocolate, wholegrains foods, and many others.
23. Get more vitamin B6 into your system
Broadly speaking, people associate the B vitamins. This is in part true, but these same people do not always know that there are a few different types of B vitamins and they are not necessarily aware of what they do. Vitamin B6, in particular, is a vitamin that is essential for the correct and healthy production of red blood cells.
It can be found in a variety of foods that include but is not limited to meat. Potatoes, bananas, and nuts are also an excellent source of vitamin B6. Increasing the intake of these foods will ensure correct red blood cell formation, but it will also help premenstrual women with water retention problems. This may even extend to others in the population that are not specifically suffering from PMS.
24. Consume foods rich in potassium
This is another such element which is involved in a whole host of activities that go on in the human body. The first activity that is of interest is the conduction of electrical signals that are sent throughout the body. Potassium plays a direct role here and as such should always be included in a person’s diet. Then there is the interaction that exists between potassium and sodium.
When one increases their potassium intake, their body responds by decreasing the amount of sodium that is present. Now, because an increase in sodium means an increase in water retention, by eating more bananas, tomatoes, and avocados, a person can decrease the amount of water that is held by their body.
25. Decrease the number of refined carbohydrates that you eat
The relationship between refined carbohydrates and water retention includes something that physiologists call a cascade. This cascade kicks off when a person has a meal that is rich in processed or refined carbohydrates. Once the body has broken these down, there is a spike in blood sugar levels and as such a spike in insulin levels. When insulin levels rise in the blood, the body responds by reabsorbing any sodium that might be present in the kidneys.
We already know that an increase in sodium means an increase in water retention which means that if you have a diet that is rich in refined carbohydrates, then you are probably going to suffer from water retention at some point or other. No one is saying that you must cut carbohydrates out altogether, but you should rather eat healthy carbs that include whole grains and such like.
26. Exercise more
What happens when you spend some time at the gym? Sure, there are the sore muscles along with thoughts that you may very well be insane for putting your body through this, but most notably there is sweat involved. Any strenuous exercise will result in that familiar feeling of dampness on your skin. For those people who are holding onto too much water, this thin film of moisture outside of their body will be very welcome.
While exercises may only help water retention in the short-term, it is one of the most useful things you can do if too much water is your problem. Furthermore, when you exercise your body moves more water into your muscles which will help reduce the doughy-looking appearance which is all too familiar for those that cannot shed those extra liters.
27. Get enough sleep
Did you know that you can go longer without food than you can without sleep? This may sound like one of those catchphrases that people use when they talk about health. But, this is one of those times when it is true. The benefits that one can derive from getting enough sleep are endless.
These people are less likely to suffer from mood swings. They will have a stronger immune system. They will think clearer, and they won’t have to worry about those unsightly black rings underneath their eyes. As we move down the list, you will find a rather odd benefit of getting enough sleep. This being correct water balance in the body. The reason for this being that a person’s kidneys start to function properly if they start getting enough sleep.
28. Destress your life
What happens to your body when you get stressed out? This is not just referring to short-term stress. Instead, we are talking about prolonged periods of stress. Sure, your immune system starts to break down, your hair might start falling out, and you will slowly notice that your sleep pattern has gone to hell in a handbasket.
But, why does all of this happen? Is it just your mind ruining your life or is there something else going on? The culprit that you are looking for is cortisol. When you are under prolonged periods of stress, your body responds by increasing the amount of circulating cortisol. This hormone has many effects, one of those being an increase in bodily water retention.
29. Balance your electrolytes
When people talk about fluid balance, what exactly do they mean? Are they merely carrying on about the amount of water that you are drinking or are they talking about the actual balance of fluids that exists both in and out of your cells? Unsurprisingly, they are talking about the latter. Fluid balance is not just about water intake. It is also about the consumption of electrolytes that work to maintain the balance of fluids in the body.
The balance between electrolytes and water is very delicate, and if not kept in check then a person will certainly suffer from either excessive water retention or dehydration. There is not, however, a one size fits all solution when it comes to water and electrolyte intake. Instead, it all depends on the individual. If you are drinking a lot of water, then you need to make sure that you are getting enough electrolytes. If you are not drinking enough water, then your electrolyte intake needs to match this if you are to avoid excessive water retention.
30. Drink enough water
When the topic is how one can avoid retaining water, it might seem like a wild notion to ask them if they are drinking enough water. Surely if your body is holding too much water, then you should lay off drinking the same thing that is causing the problem? Not only is this thinking wrong, but it could be damaging to your health.
The reason for this is that your body is a lot smarter than you think it is and it is working day and night to stay alive. When it comes to water, if you are consistently not drinking enough water then your body will respond by holding onto the water that it has. It knows that it cannot survive without water, so it will be damned if it is going to let go of the precious fluid that comes trickling through the digestive tract.