When To See A Doctor
Water weight is rarely a cause for medical concern, although, in some cases, it can be a symptom of a more serious underlying condition.
Severe or serious water retention may include a tight appearance of the skin and skin that keeps a dimple when it is pressed. This is called pitted edema.
Fluid retention that occurs alongside coughing and shortness of breath, especially while lying down, may be a sign of fluid in the lungs or heart failure. This requires urgent medical attention.
Even if the water retention is not severe, it is always best to consult a doctor if a person is worried about their symptoms.
- American College of Sports Medicine, Sawka, M. N., Burke, L. M., Eichner, E. R., Maughan, R. J., Montain, S. J., & Stachenfeld, N. S. . American College of Sports Medicine position stand. Exercise and fluid replacement . Medicine and Science in Sports and Exercise, 39, 377390
What Causes Water Retention
There are numerous causes of water retention, particularly in the summer months when the weather is hot. Pregnancy is also a trigger because your body’s hormones encourage it to hold on to excess fluid. See below for more causes.
- Hot weather – the body is less efficient at removing fluid in the summer months
- Gravity standing for long periods of time can cause water retention
- Burns including sunburn your skin holds onto fluid and swells in response to burn injuries
- The pill can trigger fluid retention
- Hormones associated with the menstrual cycle
- Dietary deficiencies such as insufficient protein or vitamin B1
- Medications certain drugs can cause water retention
- High salt intake
Should You Really Care About Water Weight
Yes, and no. There are some causes of water weight gain that you cant help . In that case, dont worry about the fluctuations that are just a normal part of life. If it helps, avoid weighing yourself when youre on your cycle to avoid unnecessary discouragement.Bloating thats caused by lifestyle factors, like consuming too many processed foods and not drinking enough water, is a sign that your bodys needs for proper hydration/salt balance arent being met. These needs should be addressed for improved health. While water weight gain isnt the same as gaining pounds of fat, it can be a good indicator of how healthy your diet and lifestyle are. Making small, consistent changes can lead to big, long-term results. Start drinking more water by adding one glass per day. Start moving more regularly by adding 5 minutes to your walking time each day. Increase the number of fruits and vegetables in your diet by making one food swap at a time. Keep taking steps forward until youre meeting the daily requirements for exercise and diet, and water weight gain will be a thing of the past.
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Can You Get Bloated From Drinking Too Much Water
But when they continue to drop due to drinking more than your body is capable of excreting, it can cause symptoms like bloating, headache, brain fog, and nausea. The kidneys have limitations of how much water they can excrete at a time, which is a maximum of 800-1,000 millileters per hour, says Koskinen.
Does Weight Lifting Cause Water Retention
Noticed your legs or biceps look extra swoll after a hardcore bodybuilding workout? That muscle pump is actually water weight, and its a natural part of the healing process. Muscles may retain water after workouts to help repair micro-tears and inflammation that occur from the stress of the workout, Clayton says. Its negligible, and the additional water in there goes away in an hour or two. You probably wont see any difference in scale next day.
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Be Patient But Know When To Ask For Help
Tried all seven of these action items and still not having luck? Keep your expectations in check: Be sensible about your expectation of the speed of water weight loss, Taub-Dix says.
What is causing the water weight? If you’ve had a few too many pickles, drink water and youll notice your weight going back to normal within a day. But if its linked to hormones, it might take a while.
If youre feeling out of sorts or very uncomfortable about your fluid retention, talk to your healthcare provider. Taub-Dix says, “This could be a sign of a blood pressure issue, medication problem or other health concern. Edema, which is swelling that occurs when there’s fluid trapped in the body, could lead to excess water weight. Certain diseases such as kidney disease and thyroid conditions can cause edema. If you suspect you have edema, talk to your doctor about running some tests.
Will Ginger Help Reduce Bloating
Ginger has a long history of being used as a digestive aid.
The phenolic compounds in ginger stimulate the production of digestive enzymes.
Ginger also reduces inflammation and muscular tension within the gastrointestinal tract. This helps release trapped gas as well as relieve constipation.
Ginger tea is a great way to harness the power of ginger. The stronger the better. You can also add a knob of fresh ginger to your smoothie.
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Why Water Bloats Me
Asked by: Dawn Wehner
Any extra water being held in the body is referred to as water weight. When water builds up in the body, it can cause bloating and puffiness, especially in the abdomen, legs, and arms. Water levels can make a person’s weight fluctuate by as much as 2 to 4 pounds in a single day.
Consider Prescription Water Pills
Prescription diuretics and water pills are sometimes used to treat excess water retention .
They work by activating your kidneys to flush out excess water and salt through urine.
These diuretic pills are often prescribed to those with heart or lung issues and to help with blood pressure, prevent fluid buildup and reduce swelling.
Its important to note the difference between prescription diuretics and over-the-counter or online water pills.
Prescription pills have been clinically tested for long-term safety, whereas over-the-counter pills may lack clinical research and have not always been tested for safety.
Either type may help combat medically diagnosed edema or excess water weight.
Speak to your doctor before trying these.
Summary When looking into diuretic medication or pills, consult with a medical practitioner and take prescribed drugs under supervision.
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How Do I Stop Bloating From Water
Here are 6 ways to reduce water retention.
What Causes The Bloat
Your diet may be responsible for your bloated stomach, but that’s not the only cause of the uncomfortable gastrointestinal condition. In some instances, your bloating may result from an underlying health issue. According to the American College of Gastroenterology, people with anxiety tend to swallow an excessive amount of air, which can lead to bloating. People with ill-fitting dentures also have the same problem.
You may also experience bloating if you have a gastrointestinal condition such as Crohn’s disease or irritable bowel syndrome. Women also may have issues with bloating that accompany premenstrual syndrome. Constipation can also cause you to feel more full in your belly. And you can also develop abdominal distention and gas if you have too many friendly bacteria in your gut.
Of course, what you eat may also play a role in excess gas production that leads to bloating. Your digestive system isn’t able to break down certain carbs found in foods like beans, broccoli, and cabbage. So when they reach your large intestines, the friendly bacteria break these carbs down and create hydrogen and carbon dioxide gasses.
If you have a food intolerance, such as lactose intolerance, and you consume a food with the known offender, you may experience the uncomfortable belly bloat.
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Flush Out Sodium Bloat
Its no secret consuming too much sodium can make you gain water weight. Studies have found a high sodium diet can lead to excessive bloating . And with many people over-consuming processed foods that are high in sodium its no wonder why so many of us are getting bloated bellies.
Avoiding processed foods is key to lowering your sodium intake. Next time youre about to microwave a processed food check the nutritional label for the sodium content. Its most likely sky-high in sodium. Eating more healthy foods like vegetables, lean meats, and good fats is key to balancing your sodium levels.
Consuming more potassium will help to balance out your sodium levels . If your body is low on potassium then your body will not want to flush out your water weight. Your body will have a hard time pumping out sodium from your cells if there isnt enough potassium there to flush it out.
Your stone age ancestors consumed 16 times as much potassium as sodium. Today in the modern world the average person is consuming double the sodium they are compared to potassium. This is why its a good idea to take a daily electrolyte thats high in potassium. I also like to drink potassium-rich coconut water when I want to drop water weight fast.
Get More Active Every Day
Exercise helps your body move stool and gas out of the colon and may make bowel movements more regular. Exercise also releases extra sodium from the body through sweating, which can help to relieve water retention.
It is vital to drink plenty of water before and after exercising to stay hydrated, as dehydration can make constipation worse.
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Only Drink Water Or Tea
When people are bloated, they tend to skimp on water because they think it will make their bloating worse. Since water retention is the body’s way of holding onto fluid so it doesn’t dehydrate, the opposite is true. Drinking lots of water signals the body that it no longer needs to hold onto every last drop to stay hydrated. “Fluids, specifically water, are absolutely key for optimal digestion,” says Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition.
Do Supplements Help Relieve Bloating
Many people believe daily use of probiotics is a cure for bloat, but Dr. Brown points out that there has not been any conclusive evidence that shows it works. There is no harm in trying one, though. Some studies suggest that a multi-organism probiotic that requires refrigeration works better than one that contains only one species of organism and is stored on the shelf, he says.
If you are looking for immediate relief from bloating, Dr. Brown says immediate relief may be possible with simethicone, a medication that is available over the counter under brands like Gas-X and equate. “About 80 to 120 milligrams of a chewed tablet with meals can help, he shares.
Although daily fiber intake can help with bowel movements and overall digestion, consuming large quantities of a fiber supplement such as Metamucil and or Citrucel actually worsens most bloating, says Dr. Brown, so cool it with these supplements if you are feeling a bit puffed up.
Again, bloat typically goes away on its own within 24 hours, but here are some short- and long-term solutions to help the process along and prevent it from happening.
Some over-the-counter probiotic supplements can cause gas, bloating, or other GI symptoms, but chowing down on real foods packed with this healthy gut bacteria can be beneficial, says Courtney Schuchmann, RD, a dietitian at the University of Chicago Medicine.
I know, it’s amazing, but there’s a side effect to all that no-cal sippingbelly bloat.
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Water Retention Can Be Extremely Uncomfortable And Can Lead To Health Problems Here’s How You Can Get Rid Of It Naturally
Written by Editorial Team | Updated : May 11, 2022 2:46 PM IST
We all face different kinds of challenges during our weight loss journey. Since most people are dehydrated when they age, the body tends to retain water and cause ‘oedema’. It’s usually harmless and it becomes quite challenging for a professional athlete or a boy builder to fall in a certain bodyweight category. Excess water retention can also be due to a medical issue like heart, liver, or kidney disease.
Women also face water retention during the luteal phase of the cycle which can cause heaviness in the breasts, and swelling of the face, hands, or feet.
Check For Lactose Intolerance
Lactose is a sugar found in milk.
Your body needs an enzyme called lactase to break down lactose. However, most people dont produce enough of this enzyme to break down lactose once they reach adulthood. The resulting condition is called lactose intolerance (
- Increasing your fiber intake. Aim for 1830 grams per day of both soluble and insoluble fiber from whole grains, fruits, vegetables, nuts, and seeds.
- Drinking adequate fluids. Drink 68.5 cups per day of water and other fluids.
- Exercising regularly. Walking, jogging, swimming, or bicycling for about 30 minutes each day may help keep your bowels moving regularly.
Keep in mind that you may need to increase your soluble fiber intake with caution, as this type of fiber is fermented in your colon and may contribute to bloated feelings .
Additionally, adding fiber to your diet too rapidly may worsen constipation, so its important to increase your intake slowly. Aim for an intake of 25 grams per day for women and 38 grams per day for men .
While constipation may be relieved with medication, certain types like bulk and osmotic laxatives may make bloating worse, so talk with your doctor about your symptoms to determine whats best for you (
Finally, high amounts of fats in your intestine may retain gas and increase the sensation of bloating. This may be why people often report feeling bloated after fatty meals .
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Which Supplements Help With Bloating
If the foods and teas above along with movement arent cutting it, you may want to consider the following supplements.
Prebiotics and probiotics reduce bloating
As previously discussed, prebiotics are food for the good bacteria in your gut. This is important to help them grow and outnumber the bad bacteria, like the ones that cause gas. Probiotics are good bacteria that help digest and absorb your food among MANY other things.
Digestive enzymes help your body naturally reduce bloating
Your body requires enzymes to fully digest the food you consume. Some people lack one or more digestive enzymes for a variety of reasons. Enzyme production also naturally declines as we age, so digestive enzyme supplements can be extremely helpful when it comes to bloating.
Fiber packs a bunch in reducing your bloat
If youre backed up, eating often leads to bloating since theres only so much food and waste your body can hold. This is why its important to get plenty of fiber in your diet. High fiber fruits and veggies include spinach, artichoke, broccoli, Brussels sprouts, green beans, onions, sweet potatoes, raspberries, and avocado. If you don’t feel like eating much, a fiber supplement or a delicious collagen fiber snack bar might be better options for you.
Keep in mind that fiber works by drawing fluid into your digestive tract, which can also make you feel bloated. So its important to go slow. If the addition of fiber causes discomfort or further bloating, give it a rest.
Try A Low Fodmap Diet
FODMAPs are fermentable, short-chain carbohydrates found in foods like fruits, vegetables, dairy products, wheat and legumes. These carbs pull water into your intestinal tract, and for those individuals who are extra sensitive to FODMAPs, which include fructose and lactose, they can cause stomach pain, gas, bloating, cramps, constipation and more.
In a September 2016 study published in the Singapore Medical Journal, researchers found that a low FODMAP diet helped improve bloating symptoms in patients with irritable bowel syndrome . However, due to the prevalence of FODMAPs in many food groups, according to a June 2016 Clinical and Experimental Gastroenterology study, the long-term effects of restricting them in a low FODMAP diet are unknown.
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How To Prevent Bloating
While there are many ways to alleviate bloating, it is best to prevent bloating in the first place. Some of the best ways to prevent bloating include:
Find out which foods you may be sensitive to and aim to eliminate these foods from your diet. You may have an allergic reaction to a particular food that could be causing your bloating. The best way to determine what foods you may be sensitive to is to try an elimination diet.
Many of us tend to eat food too fast without taking the time to properly chew and break down our food. This can put an extra strain on the stomach and may lead to indigestion, bloating and digestive discomfort. This can be avoided by simply chewing your food well.
Eating too much food is a common cause of bloating. It creates sluggishness in the stomach and easily leads to digestive discomfort. If you want to prevent bloating, be moderate in your diet and avoid overeating.
Limit Water Intake with Meals
Drinking too much water with meals can lead to indigestion and bloating. Limit your water intake before, during, and after your meal. Try drinking small amounts of hot herbal tea with meals to aid in digestion.
Eat While Relaxed