Water makes up about 60 per cent of the human body and plays an integral part in all aspects of life. However, many people are concerned about their water weight. This is particularly true for professional athletes and bodybuilders who want to lose weight or improve their appearance. Edema, or excessive water retention, is typically harmless, but it could be a sign of a larger medical problem like heart, liver, or kidney illness. Water retention is also common in women during the luteal phase of their menstrual cycle and during pregnancy. Here are six methods to cut down on water weight naturally and effectively.

Reduce Sodium

Replacing high-sodium foods with low-sodium alternatives is a simple first step in losing weight. Too much sodium, or salt, can induce water retention right away. Because the body must maintain a balanced sodium-to-water ratio in order to operate properly, it will retain water if too much salt is taken. The newest dietary guidelines propose limiting salt intake to no more than 2,300 mg per day. Although table salt has significant sodium content, processed foods contain 75 per cent of the sodium individuals consume. Cheese, cold meats, bread, frozen dinners, soup mixes, and savoury snacks are among them.

Natural foods are low in salt, such as vegetables, nuts, and seeds.

Drink More Water

Drinking water, contrary to popular belief, can really help you lose weight. Dehydration can cause the body to store additional water in order to compensate for the lack of incoming water. Water aids kidney function by allowing excess water and salt to be eliminated from the body. Adults should consume approximately two litres of water every day. Substituting pure water for sugary drinks is an excellent strategy to meet the body's daily water requirements.

Sleep More

Sleep is equally as crucial for health as diet and exercise, according to research. Sleep may influence the sympathetic renal nerves in the kidneys, which regulate salt and water balance. A good night's sleep can also help your body maintain hydration and decrease water retention. Aim for a healthy duration of sleep per night, which is typically seven to nine hours for most people.

Reduce Carbohydrate Intake

Carbohydrates, often known as carbs, cause the body to retain water. When we eat carbohydrates, we store the energy as glycogen molecules. Each gram (g) of glycogen is accompanied by three gram of water. Cutting carbs is a quick way to deplete glycogen levels, which implies water weight will be reduced as well. Adults require at least 130 g of carbs per day to function properly, but the average human diet contains far more. Bread, rice, and pasta are all common carbohydrates. Water weight can be reduced by replacing some daily carbs with high-protein foods such as lean meats, eggs, and soy products.

Stress Less

Long-term stress can boost cortisol levels, which have a direct impact on fluid retention and water weight. This could be because stress and cortisol raise the antidiuretic hormone (ADH), a hormone that regulates water balance in the body. ADH tells your kidneys how much water to restore to your body by sending signals to them. You can maintain a normal amount of ADH and cortisol by controlling your stress levels, which is critical for fluid balance and long-term health and disease risk.

Supplements

Natural solutions for water retention include vitamin B-6 and magnesium oxide. These supplements occur in association with the kidneys to aid in the removal of excess water and sodium from the body. These two supplements are particularly efficient at relieving the symptoms of premenstrual syndrome, or PMS, including water retention.