It’s getting close to beach season around here (sorry to my Nebraska friends and family who are landlocked and probably still seeing snow on the ground), and everyone wants to look their best in their bathing suits!  You’ve been hitting the gym, eating better and out running every day, but you still feel some jiggle all over.  Maybe part of the problem is water retention?  Excess water can easily add an additional 5 pounds or more to your weight!  I’ve listed a few common reasons for water retention as well as a few ways to reduce that excess water that may be plumping you up unnecessarily!

Water retention.  While short term water retention may not have a negative effect on your health, long term water retention can lead to problems and even indicate a more serious problem.  Plus, not too many people want to look heavier than they really are!  So I’ve listed a few things that cause water retention in the body as well as ways to remove the excess water.

First and foremost, salt.  The most common reason for water retention is excess salt in the diet.  The average American consumes far more sodium than needed.  Foods such as prepackaged meals, snacks such as chips and pretzels, preserved and processed meats and canned foods are all packed with heavy amounts of salt.

A second culprit of water retention is actually dehydration.  Much like a low calorie diet leads to stored body fat, having a lack of water has the same effect on the body by storing more water.  When the body sees an important source being scarce and not consumed enough, it begins to store it and use other, less desirable, methods to function in order to preserve its precious calories and water for when it’s desperately needed.  So drink up!  You’ll store less water.

A third culprit tends to happen in those who are attempting extreme weight loss through very low calorie diets.  Lack of proper calories means a lack of protein.  A lack of protein can lead to water retention.  Remember, a healthy diet involves eating properly, not starving yourself!  A good rule of thumb, never go under 1500 calories a day, your body burns well over 1000 calories just laying in bed doing nothing.

Lastly, many medications can cause water retention.  I can’t tell you to stop your medications, but do consult your doctor on how you can begin to lower use or even stop medications all together.  Many medications that cause increased weight and water retention are meant to be temporary medications and not permanent.  Sadly, most don’t take the time and effort to improve their health through diet and exercise and therefore have to remain on those medications.

Reducing water retention

Are there foods and drinks that can help reduce water retention?  Absolutely!

Diuretics are a good way to flush out the system.  Drinks such as tea, coffee and small amounts of caffeine are all good ways to help reduce water retention.  Do note though, you must up your water intake as to avoid dehydration…which will lead right back to water retention.  Many foods have a diuretic effect as well.  Foods such as leafy greens, pineapple, parsley, beats, and asparagus are great foods to use to help flush out the excess water.

Foods high in potassium will also help reduce water retention.  Foods such as bananas, broccoli, peas, tomatoes and sweet potatoes are high in potassium.  Meats, nuts and yogurt are also a great source of potassium.

It’s important to note, while all listed above are common reasons for water retention and common ways to reduce excess water, there are numerous other reasons for water retention that are much more serious.  Issues such as kidney or liver problems can also lead to water retention.  So if the problem persists or is coupled with other ailments, see a doctor!