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How to Reduce Water Retention Naturally

how to reduce water retention

Your body contains over 50 liters of water.

That’s over 60% of your body! If your body starts to store extra water it doesn’t need, it can cause swelling and discomfort.

Though this is not usually serious, it can get in the way of physical activities and make you generally miserable.

So let’s look at what makes your body store extra water and how to reduce water retention.

What Causes Water Retention?

Water retention, also called edema, is an accumulation of excess water in the body, and it is caused by a number of things.

Some people retain water because they eat a poor diet or have food intolerances while others retain water because of medical conditions, such as a weak heart or faulty vein valves.

But sometimes water retention isn’t caused by any of those things at all. People can also experience water retention when they’re exposed to hot weather and high altitudes.

Regardless of your situation, you can naturally reduce water retention with these simple lifestyle changes.

1.) Sweat More

The more you sweat, the more water you lose.

If your body retains a lot of water, a good way to reduce some of that water is to start exercising regularly.

Just remember to drink plenty of water. Just because you’re trying to lose extra water doesn’t mean you should get dehydrated.

2.) Take Diuretics

Diuretics rich foods increase your need to urinate, making you lose water faster.

After all, the best way to get water out of your body is to just get it out.

Foods that contain diuretics are grapes, pineapples, onions, parsley, beans and leafy vegetables. Of course, you can always take diuretic tablets.

3.) Take Vitamin B6

This vitamin is another great solution for women suffering from PMS, and you can get it naturally in foods like meats, potatoes, bananas, and walnuts.

If you prefer, you can also take vitamin B6 tablets.

4.) Eat Fewer Carbs

Carbs act kind of like sodium.

They are stored in muscles as glycogen, but glycogen sucks water in with it.

Eating a lot of carbs also makes the insulin in your body increases, leading to a greater retention of sodium and a high absorption of water in the kidneys.

Eating fewer carbs helps your body get rid of extra water.

5.) Drink More Water

This sounds counterproductive, but if you don’t drink enough water your body will actually store water to make sure your water levels don’t drop too low.

If you are always dehydrated, your body will retain extra water.

The way to counteract that is to drink more water so you don’t get dehydrated and your body doesn’t store extra.

You can always tell how hydrated you are by the color of your urine.

6.) Get More Potassium

Like Diuretics, potassium also makes you urinate more often. Potassium can be found in a number of foods, including meats, yogurt, potatoes, nuts, peas, fruits, and milk.

It is a completely natural way to expel extra liquid from your body.

7.) Dry Brush Your Body

Using a natural, bristle brush, rub the brush over your entire body for 10 to 20 minutes.

It sounds a little weird, but this method actually helps lymphatic draining and removes extra water from the body. If you need to use the bathroom soon after you dry brush, it worked!

8.) Get Plenty of Protein

If your body doesn’t have enough protein, it struggles to get water where it needs to go. Instead of drawing water back into capillaries (tiny blood vessels), your body leaves the water stuck inside the tissue.

To give your body the protein it needs to combat water retention by frying an egg for breakfast or eating tofu for dinner.

9.) Watch the Salt You Eat

Salt is made of sodium, and sodium sucks up water and binds it to your body to make sure your body has a proper water balance.

When you eat a lot of salt, your body retains more water. Processed foods, things like chips, boxed mac and cheese, and sandwich meats, also contain a lot of sodium.

One of the best ways to reduce water retention is to cut these foods out of your diet.

10.) Take Magnesium Supplements

Magnesium is a mineral that helps over 300 enzymatic reactions that keep your body going, and it is especially good for women suffering from premenstrual symptoms.

Increasing your magnesium intake isn’t hard.

Just eat more nuts, whole grains, leafy vegetables, and dark chocolate (what a good excuse to eat chocolate!).

Be Healthy and Reduce Water Retention

Keeping a healthy diet and lifestyle can help your body reduce the amount of water it’s storing, letting you feel more comfortable. But if you are ever concerned about your water retention, you should get a doctor’s opinion.

Trying to keep your body healthy? Make sure you check out some other natural remedies that will keep your body going

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Written by Cary Byrd

Cary Byrd, owner of is on a mission to help people feel better using natural remedies and making wise choices into healthier lives, they love (and truly desire).