DEALING WITH WATER WEIGHT? WHY IT'S HAPPENING AND 7 WAYS TO LOSE IT, PER DOCTORS
Your body holding onto water weight is common occurrence that has to do with the balance of fluids in the body. Given the many ways water can build up in the body, chances are you've probably thought about how to lose water weight.
But, given that the human body is mostly water, it's natural to find water weight and how it impacts the rest of your body confusing. To clear things up, we spoke to doctors about what happens when the body gains water weight, possible causes and how to lose it safely.
What is water weight?
Water weight, also known as water retention, is a buildup of excess water or fluid in the body's tissues, which can occur for a variety of reasons, Dr. Felice Schnoll-Sussman, gastroenterologist and professor of medicine at Weill Cornell Medicine, tells TODAY.com.
"The majority of the adult body is water, up to 60% of your weight," says Schnoll-Sussman, adding that the average person's weight can fluctuate one to five pounds per day due to water.
The brain and kidneys work to achieve a fluid balance, which occurs when the amount of water consumed equals the amount of water excreted through urine, feces or sweat. The body is constantly shifting water and electrolytes like sodium and potassium in and out of cells to maintain an equilibrium, Schnoll-Sussman says.
An imbalance can cause fluid overload in the spaces between cells or tissues, which can lead to edema, per the National Institutes of Health.
Edema refers to the swelling that happens when the body retains water. It occurs when tiny blood vessels called capillaries leak fluid into surrounding tissues, which causes visible swelling and puffiness, Dr. Jennifer Johnson, a family medicine physician at the Mayo Clinic Health System, tells TODAY.com.
Symptoms of water weight
The symptoms can vary depending on the severity and where the fluid pools in the body. "Water has a tendency to collect in what we call dependent areas," says Schnoll-Sussman. These include parts of the body affected by gravity, such as the extremities, but edema can occur in any area.
Symptoms of water retention include:
- Swelling in legs, arms, feet or hands
- Distended abdomen
- Puffy, dough-like skin
- Discomfort in affected areas
- Weight fluctuations
- Feeling of tightness or heaviness
- Pitting skin, a dimple or indentation left on the skin after pressing down on it for a few seconds
Fluid can also build up in the lungs or the brain, which can be life-threatening, per the Mayo Clinic.
What causes water weight?
Water weight can be caused by lifestyle factors, medications, and health conditions. It's usually benign, but it can be a sign of something serious.
Diet
Diet plays a large role in water retention and the most common culprit is salt. Water follows sodium, Schnoll-Sussman explains, which means the body retains fluid to compensate for excess salt.
Malnutrition, high carb diets and deficiencies in potassium or magnesium can also cause fluid retention, says Schnoll-Sussman.
Immobility
Another cause of water weight is immobility, Dr. Matthew Badgett, an internal medicine physician at Cleveland Clinic, tells TODAY.com. This can include a lack of exercise and standing or sitting for too long, for example, on car rides or airplanes.
When we are physically active, the muscles keep blood pumping and fluids circulating around the body. Inactivity, along with gravity, can cause fluids to pool in our tissue and cause swelling, especially in the lower legs and feet.
Hormones
Hormonal imbalances can also cause water weight. The menstrual cycle can cause fluctuations in estrogen, which can cause water retention, Johnson notes. Pregnancy also causes the body to hold onto excess fluids and swell, says Badgett. Water retention may also be a symptom of hypothyroidism.
Medications
Certain medications can cause or worsen water retention. These include oral contraceptives, non-steroidal anti-inflammatory drugs, blood pressure medications, corticosteroids and more, says Schnoll-Sussman.
Medical conditions
Fluid retention can be a symptom of underlying conditions such as kidney disease, heart failure and liver disease, says Badgett. Certain cancers and cancer treatments can cause edema. “Sometimes it's related to a blood clot or deep vein thrombosis,” Johnson adds.
Damage to the capillaries or leaky capillary syndrome can also cause swelling of the extremities, per the Cleveland Clinic.
Heat and burns
“In hot weather, the body has a tendency to be less efficient at removing fluid from tissues,” says Schnoll-Sussman. Sunburns can also cause water retention and swelling under affected skin.
How to lose water weight
How you lose water weight depends on the cause, the experts note. It often goes away on its own or with lifestyle changes, but sometimes requires further treatment. Here's how to safely try to lose water weight, according to experts.
Cut back on salt
Reducing sodium intake is one of the first steps the experts recommend to lose water weight. The Dietary Guidelines for Americans recommend limiting sodium intake to 2,300 milligrams per day — but most Americans consume far more, Badgett says.
In addition to eating less high-sodium processed foods, the experts recommend opting for no or low-sodium products and cooking with less salt. "No salt shaker on the table," Schnoll-Sussman says.
Eating more fresh foods, using herbs and spices, and cutting back on condiments can also reduce sodium intake.
Drink more water
It may sound counterintuitive, but drinking more water can help you lose water weight. "For most people, drinking more water will actually flush out the sodium," says Badgett. Drinking enough water is also important to support kidney health.
Exercise
Staying physically active is important to maintain fluid balance in the body and prevent water retention, the experts note. Exercise can also promote fluid loss through sweating.
Exercising the legs and engaging the calves are especially important, says Badgett. "Every step I take, when my muscles contract in the calves, they are pumping blood back up to the heart so it's circulating and it's not pooling in the feet," says Badgett. Try calf raises, walking, jumping rope or other calf exercises.
Take breaks from sitting
If you plan to sit for long periods at a desk, on a car ride or flight, try taking regular breaks to prevent excess fluid from pooling in the extremities, the experts say.
"If your legs swell up on car rides, schedule breaks or go on walks when you're filling up on gas," says Badgett. If flights tend to worsen your water retention, the experts recommend standing or walking down the plane aisle every hour or so, if permitted, and wearing compression socks.
Cut back on alcohol
Over time, alcohol use and binge drinking can worsen water retention, the experts say. If you drink regularly and notice symptoms of water retention, try cutting back or taking a break, says Badgett.
Eat hydrating foods
Another way to up your water intake is to eat more hydrating foods. While 80% of your daily water intake should come from fluids, 20% should come from solid foods, TODAY.com previously reported. Examples of water-loaded foods include cucumber, watermelon, celery, raspberries and cantaloupe.
Add electrolytes
Water retention can be a symptom of an imbalance of electrolytes, says Schnoll-Sussman. Electrolytes are essential minerals including sodium, potassium, magnesium and calcium, per the Cleveland Clinic. Try adding in electrolytes and eating more foods rich in these minerals, such as bananas, spinach, avocados, guava, beets, sweet potatoes or soy beans.
Treatments for water weight
If water weight is caused by an underlying condition or a medication, the experts recommend consulting a healthcare provider about treatment options.
Diuretics or “water pills” can reduce fluid buildup in the body, but should be taken as directed by a doctor, says Badgett.
How long does it take to lose water weight?
Water weight can last anywhere from hours to months. How long it takes to lose water weight can depend on the cause, how much water you're retaining, and how it's treated, says Schnoll-Sussman.
"If it's related to salt and inactivity, it can happen fairly quickly if individuals decreases their sodium and gets more exercise," says Schnoll-Sussman.
It can take anywhere from one day to a week or so to completely lose excess water weight and return to normal. Healthy adults can expect to lose one to five pounds, Schnoll-Sussman notes.
"I don't want to see people lose more than 5% of their body weight (in water), then we're pushing dehydration," says Badgett.
Losing water weight may be a fast way to shed pounds, but it's not a sustainable weight loss strategy, the experts note. “Fluid retention is more reversible, so it changes and responds to a healthier diet much faster than fat loss, which is a slow burn,” says Badgett.
When to see a doctor about water weight
If lifestyle changes aren’t effective or a person is unable to lose water weight or reduce swelling, it’s important to see a doctor to rule out more serious or malignant causes, Badgett adds.
The experts recommend seeking medical attention if swelling is sudden, worsening or accompanied by other symptoms such as shortness of breath, chest pain or dizziness.
This article was originally published on TODAY.com
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