The human body is made up of approximately 70% water, and there is water inside and outside the cells of every human body. When the tissues of the body receive more water than the water returned to the blood, water retention occurs in the body. The reason for water retention in the body is the swelling of some parts of the body, and in fact, bloating occurs.
Water retention in the body is not the only reason for salt. In this article, we learn about the main factors of water retention in the body.
How to drain excess water from my body?
It can be very disappointing to step on the scale and see that the number on the scale has increased by a few kilos in 12 hours. But such weight gain is most likely due to water retention, and you may be able to make a few changes in your choices. lose it as fast as you add it to your diet. If you are concerned about fluid weight or having trouble losing it, consult your doctor.
Salt and water retention
Sodium is one of the main elements in salt. It is also an essential nutrient that helps regulate blood pressure and fluid balance. But you only need it in small amounts. When you consume too much sodium, your body may retain water, causing unpleasant fluid retention and weight gain. Not adding salt to your food while cooking or at the table is a way to reduce sodium intake to help prevent water retention. It is recommended that you limit your daily sodium intake to 2,300 milligrams or less per day, which is the amount of sodium in a teaspoon of salt.
To flavor food without salt, use herbs and spices such as garlic, ginger, dill, oregano, red pepper, cumin, pepper, onion or sage. Vinegar, lemon juice and mustard can also add flavor to your food without all that sodium.
Processed foods cause you to retain water
Table salt is not the only source of sodium in your diet. Processed foods such as sausages, canned soups, frozen foods, packaged meals, flavored rice mixes, chips, soy sauce, Worcestershire sauce, salad dressing, pickles, fast food, and Chinese food are also high in sodium. . It is not just salt that contributes to the sodium content of these foods, but other ingredients such as monosodium glutamate or MSG, baking soda, sodium nitrite, sodium saccharin, and sodium benzoate are also involved.
For example, a one-cup serving of frozen macaroni and cheese can have as much as 1,100 milligrams of sodium. The amount of sodium in a slice of frozen pizza ranges from 530 to 1,090 milligrams. Eliminating these foods from your diet will lower your daily sodium intake, which may help reduce the amount of water your body retains.
Instead of all these processed foods, make your own food. For your sandwich meat, roast a fresh turkey, then use the turkey bones to make your own stock for the soup. Use broth as liquid when cooking rice. Use fresh fruits and vegetables as snacks instead of chips. When eating out, ask for your food to be prepared without salt or order foods that are naturally low in sodium, such as salads, and use vinegar and olive oil instead of the usual salad dressings.
A word about carbohydrates and water retention
Carbohydrates in foods like bread, pasta, rice, fruit, vegetables and milk also cause your body to retain water, but this is normal and won’t cause swollen arms, legs or stomach. Carbohydrates are stored as a source of energy in the form of glycogen in your muscles and liver. Glycogen needs water for storage. The more glycogen your body has stored, the more water your body retains. This is one of the reasons why when people follow a low carb diet, they start losing weight quickly. Carbohydrates play a role in natural water retention, and carbohydrate-rich foods such as whole grains, fruits, and vegetables are an important part of a healthy diet plan.
What to eat for fluid balance
While some foods cause your body to retain water, there are other foods that can help you lose some of that water. Potassium is a mineral that works with sodium to maintain proper fluid balance in the body. Getting more dietary potassium helps your body get rid of excess sodium, which may help you lose excess water. Fruits and vegetables are good sources of potassium, especially bananas, sweet potatoes, tomatoes, oranges, and spinach.
However, potassium supplements are not recommended as a way to reduce fluid retention and may be dangerous. To counteract the fluid retention caused by a high-sodium meal, try increasing your intake of potassium-rich whole foods. Drinking more water also helps reduce retention. Water helps the kidneys excrete excess sodium, which in turn helps reduce the amount of water your body retains.