Everything You Need to Know About Water Retention
What is water retention?
Water retention (also known as Edema) is a result of excess fluid build-up in the body and is stored in the circulatory system or within tissues and cavities. This can lead to excess water retention in the face, hands, feet, legs, ankles and stomach. When your hydration levels are incorrectly balanced your body will start to hold on to the water.
Symptoms of water retention
- Symptoms of water retention can include:
- Puffiness of the face, hips and abdomen
- swollen angles, feet and legs
- Bloating of the abdominal area
- Sore Joints
- weight fluctuations
- Indentations in the skin, similar to what you see on your fingers when you’ve been in the bath or been swimming
Water retention is very commonly mistaken for fat gain. All of the above symptoms can be mistaken for gaining body fat so it is important to understand the water retention causes.
What Causes Water Retention?
A number of factors can cause water retention, including:
Flights: Changes in cabin pressure and sitting for a long period of time may cause your body to hold on to water. we recommend that you avoid fizzy drinks, only eat healthy snacks, avoid foods than bloat you two days before you fly and consume lots of water.
Standing or sitting too long: Gravity keeps blood in your lower body. It’s important to get up and walk around as often as you can to keep blood circulating around the body. If you have a sedentary job, schedule regular time slots to get up and walk around.
Menstrual changes and fluctuating hormones
Eating too much salt: You may get too much salt (sodium) by using a lot of table salt or ingesting processed foods and soft drinks. Sodium binds to water in the body and helps maintain the balance of fluids both inside and outside of cells. If you regularly eat meals that are high in salt, such as takeaways and processed foods, your body will retain water.
Pregnancy: The shift in weight during pregnancy can cause the legs to retain water if you don’t move around regularly.
Can persistent water retention cause complications?
Consistent water retention might be a symptom of a more serious underlining condition such as:
Heart failure usually starts with an injury from a heart attack and therefore to compensate for its weakened state, the heart undergoes a series of structural transformations. When the kidneys detect the diminished blood flow, they activate hormones that prompt the body to retain fluid and sodium in an effort to boost the volume of blood in circulation.
Deep Vein Thrombosis
Water bloat can also develop because of a blood clot in the deep veins of the lower leg (called deep vein thrombosis [DVT]). In this case, the edema is mostly limited to the feet or ankles and usually affects only one side (the left or right); other conditions that cause edema usually cause swelling of both legs.
The best way to reduce water retention
Natural diuretic capsules
You can buy natural water retention tablets that safely and effectively reduce your water retention. The capsules will support your body finds its natural fluid balance, help regulate both male and female hormones, balance the body’s electrolytes and reduce fatigue. This makes a good water balance supplement a great option to reduce water retention with added health benefits.
Change your diet so that you are consuming no more than 2,300 MG of sodium per day. You will need to sacrifice fast food and processed foods but you will get amazing results and feel much healthier. Look to increase your lean proteins and vegetables.
Taking a probiotic supplement can be a very effective way of getting rid of any unwanted bloat and water retention from your flight. We suggest supplement form over food because of the amount of food you would need to consume to get the required dose can be a lot! However, plain yogurt with fresh fruit combined with a probiotic supplement would be a great breakfast option before a flight to reduce water retention. Check our Probiotic capsules on our health store
Drink lots of water
If you’re drinking a lot of water is Your Fitness Tool’s number one tip! Yes, it means extra trips to the bathroom but this is a good thing. Taking short walks will keep your system moving so this helps with fluid retention
Magnesium & Potassium
Consumer more magnesium & potassium because it helps control fluid retention so it can help prevent you from getting bloated and holding water. Also, an added bonus is that it is a natural relaxant so it helps with any aches and pains. Foods you can consume for magnesium and potassium are;
The following foods are rich in potassium;
Vitamin B-6 supplement
According to a study published in the Journal of Caring Sciences Trusted Source, vitamin B-6 significantly helped with premenstrual symptoms like water retention.
Protein attracts water and helps keeps your body balanced. A specific protein called albumin keeps the fluid in the bloodstream and stops it from leaking out and causing swelling around the body.
Keep your feet elevated
As mentioned earlier, gravity can promote water bloat in the lower body so by elevating your feet you can help move the water upward and away from your lower extremities.
Wear compression socks or tight leggings
Compression socks are becoming more popular and easier to find. They are widely available online on sites such as amazon. Compression socks are made to fit tight. They may even feel a little uncomfortable at first. The purpose of compression apparel is to squeeze your legs and prevent fluid from accumulating in the lower body.
If you have tried the above and the problem persists then you should seek your doctor’s advice.
You can live a healthy life if you naturally retain water. It’s a common health issue. Its side effects are usually little more than feeling like you’ve gained some weight and your clothes fit tighter than usual. If you feel concerned about your symptoms, consult your doctor.
Your body will always naturally retain water and this is absolutely normal. Due to factors such as diet, exercise, medicine, flights etc some people hold more than others. The health risk of holding too much water is very low and the side effects are mainly weight gain and feeling uncomfortable.
How to prevent water retention?
Consume a small amount of salt in your diet by staying away from fast food and processed meals. Use a diet trackers like MyFitnessPal to monitor your intake so that you can pinpoint the foods rich in sodium. You can also take a water retention supplement like the ones we have in our supplement shop which also give you added health benefits.
Water retention is a common low risk health issue that can be caused by a number of factors, such as diet, hormone levels, flights and genetics. You can help relieve water bloat by making some lifestyle changes. If your water retention persists, consult your doctor who may prescribe medications to treat it.