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How to Get Rid of Water Retention Fast: 5 Tips & Charts

How to get rid of water retention

How much water should I drink?How much water should I drink?

Water retention or fluid retention can be caused due to several medical conditions and some medications. Edema is the medical term for swelling caused by the retention of excessive fluids in the body tissues. Although it is usually harmless, it may be a result of severe medical conditions, such as heart, liver, or kidney disease. Women may experience water retention during pregnancy or while the ovaries are releasing the eggs. The ways suggested to get rid of water retention are intended for healthy people or athletes. People with chronic edema should consult their physician for further treatment.

Here are some ways to ditch water weight fast:

  • Regular exercise: Although you may be aversed to it, you run out of options when trying to lose water weight. Hence, it is important to sweat it out. Regular exercise helps to reduce inflammation, thus retaining less water overall.
  • Get those fluids: Although it may sound bizarre, drinking more water helps to get rid of extra water and sodium. Either drink 2-3 L of water or increase the intake of water-rich foods. Below is the summary of various food items and their water content in percentage:
Chart of the summary of various food items and their water content in percentage PercentageFood Item90-99%Fat-free milk, cantaloupe, strawberries, watermelon, lettuce, cabbage, celery, spinach, pickles, and squash (cooked)80-89%Fruit juice, yogurt, apples, grapes, oranges, carrots, broccoli (cooked), pears, and pineapple70-79%Bananas, avocados, cottage cheese, ricotta cheese, potato (baked), corn (cooked), and shrimp60-69%Pasta, legumes, salmon, ice cream, and chicken breast50-59%Ground beef, hot dogs, feta cheese, and tenderloin steak (cooked)40-49%Pizza30-39%Cheddar cheese, bagels, and bread20-29%Pepperoni sausage, cake, and biscuits10-19%Butter, margarine, and raisins1-9%Walnuts, peanuts (dry roasted), chocolate chip cookies, crackers, cereals, pretzels, taco shells, and peanut butter0%Oils and sugars100%Water
  • Increase your potassium intake: Potassium helps to maintain water balance and blood pressure by eliminating sodium from the body. Thus, consuming more potassium-rich foods may help you to lose water weight. Some of the potassium-rich foods and their potassium content include in the below chart.
Chart of the potassium-rich foods in serving size Food (no table salt added)Serving sizePotassium (mg)Apricotstwo raws or five dry200Artichokeone medium345Beans (lima, baked navy)half cup280Beef, groundthree oz270Beets, raw or cookedhalf cup260Broccolihalf cup230Brussels sproutshalf cup250Clams, cannedthree oz535Datesfive270Dried beans and peashalf cup300-475Fish (haddock, perch, salmon)three oz300French friesthree oz470Lentilshalf cup365Milk (fat-free, low-fat, whole, buttermilk)one cup350-380Orangeone fruit240Orange juicehalf cup235Potato, bakedone potato925Potato chips, plain, saltedone oz465Prunesfive305Pumpkin, cannedhalf cup350Spinachhalf cup420Sweet potato, bakedone potato450Tomatoes, cannedhalf cup200-300Tomato, freshone fruit290Turkeythree oz250Winter squashhalf cup250Yogurt, plainsix oz260Zucchinihalf cup220Bananaone425
  • Load yourself with fibers: It is important to have a healthy digestive system if you plan to lose water weight. Fibers help to improve the digestive system and maintain water balance.
  • Curb your sodium intake: High sodium is linked to water retention. Hence, it is advisable to manage your salt intake by cutting on processed foods. Below is the sodium requirement for the different age groups
Chart of the daily sodium requirement for the different age groups Age (years)Sodium requirement19-301.5 g/day31-501.5 g/day51-701.3 g/day>701.2 g/day

For pregnant and lactating women, the sodium intake should be limited to 1.5 g/day of sodium.

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