by Matt Weik, BS, CSCS, CPT, CSN
Are you looking to achieve a shredded physique with improved vascularity and muscle definition? Water retention can often hide your progress in the gym and leave you feeling bloated and uncomfortable all day long. But don’t worry, unless you have a medical condition that is causing you to retain water, you can naturally fix this issue to unveil your rock-hard physique.
In this article, we will dive deeper into what causes water retention, why you should avoid it, and most importantly, the ingredients you should look for and consider that can enhance water loss.
Disclaimer: This article is for informational purposes only. It is important to note that reducing water retention and enhancing water loss should be done in a responsible and balanced manner. Excessive or prolonged water loss can lead to dehydration and electrolyte imbalances, which can be harmful to health. If water retention is persistent, severe, or accompanied by other concerning symptoms, it is recommended that you speak with your doctor. Also, it is not advised that you use diuretics or supplements that enhance water loss without first consulting your doctor.
What Causes Water Retention?
For starters, we need to mention that water retention can be a serious condition just as much as water loss (dehydration) can be problematic. But overall, water retention, also referred to as edema, can be caused by various factors — both acute and chronic.
Below are some common causes of water retention:
- Excessive Sodium Intake: Consuming a diet high in sodium (salt) can lead to water retention. Sodium attracts water and can cause the body to retain more fluid than necessary.
- Hormonal Changes: Hormonal fluctuations, particularly with women during the menstrual cycle in women, can result in water retention. This is why some women experience bloating and water retention before or during their periods.
- Prolonged Sitting or Standing: Remaining in a stationary position for extended periods, such as sitting or standing for long hours, can impede proper circulation and lead to fluid accumulation in the lower extremities. Some people may constantly suffer from this due to their profession.
- Hot Weather: When the weather is hot, the body tends to retain more fluid to maintain hydration. This is a natural response to prevent dehydration but can cause temporary water retention.
- Medications: Certain medications, such as corticosteroids, nonsteroidal anti-inflammatory drugs (NSAIDs), and some blood pressure medications, can cause water retention as a common side effect.
- Medical Conditions: Various medical conditions can contribute to water retention, including heart disease, kidney disease, liver disease, thyroid disorders, venous insufficiency, and lymphedema. If you have such a condition, speak with your doctor before using diuretics for water loss.
- Inadequate Protein Levels: Insufficient protein intake can affect fluid balance within the body and contribute to water retention.
- Pregnancy: Hormonal changes and increased blood volume during pregnancy can lead to water retention and swelling, particularly in the hands, feet, and ankles.
- Inactivity: Lack of physical activity can hinder proper circulation and fluid drainage, resulting in water retention.
- Allergies or Inflammation: Allergic reactions or inflammation caused by conditions like arthritis can cause water retention in the affected area.
Why Would You Want to Reduce Water Retention?
For starters, water retention can be uncomfortable and even painful. But there are also some reasons as to why you would want to improve water loss as it can affect your overall health and lifestyle.
Reducing water retention can be beneficial for several reasons:
- Alleviating Discomfort: Excessive water retention can cause swelling, bloating, and discomfort, particularly in the hands, feet, ankles, and abdomen. Reducing water retention can help alleviate these symptoms and improve overall comfort.
- Managing Weight: Water retention can lead to temporary weight gain due to the extra fluid retained in the body. By improving water loss and reducing water retention, individuals may experience a decrease in the number on the scale, which can motivate those striving to lose weight.
- Relieving Joint Pain: Swelling caused by water retention can contribute to joint pain, especially in individuals with conditions such as arthritis. Reducing water retention may help alleviate this discomfort and improve mobility.
- Minimizing Appearance of Bloating: Water retention can make individuals feel and appear bloated, affecting their self-confidence. By reducing water retention, individuals may achieve a slimmer and less bloated appearance.
- Supporting Athletic Performance: Athletes and active individuals may seek to reduce water retention, particularly before events or competitions, to optimize their performance. Lower fluid retention levels can enhance agility, reduce perceived exertion, and improve overall athletic performance. That said, hydration is essential, and diuretics can cause dehydration in athletes.
- Addressing Medical Conditions: In some cases, excessive water retention may be a symptom of an underlying medical condition such as heart, kidney, or liver disease. By managing water retention, individuals can potentially improve their overall health and address the underlying condition.
What Ingredients Improve Water Loss?
It should go without saying that it’s crucial to maintain proper hydration. But when water loss is the goal, some supplements and ingredients may help support your efforts and reduce temporary water retention and weight.
However, it’s crucial to note that excessive or prolonged water loss can lead to dehydration and electrolyte imbalances, so using these supplements responsibly is essential.
Here are some supplements that may aid in water loss:
- Dandelion Extract: Dandelion root extract is commonly used as a natural diuretic to promote water loss and reduce bloating. It can be found in capsule or liquid form.
- Green Tea Extract: Green tea extract, containing catechins and caffeine, may have mild diuretic effects and can support water loss.
- Caffeine: As a natural diuretic, caffeine can increase urine production and promote water loss. However, it’s important to be cautious with caffeine intake as excessive amounts can cause dehydration.
- Cranberry Extract: Cranberry extract or cranberry supplements may have mild diuretic properties and can aid in reducing water retention.
- Magnesium: Adequate magnesium levels in the body are necessary for maintaining a healthy water balance. Supplementing with magnesium may help reduce water retention.
- Vitamin B6: Also known as pyridoxine, vitamin B6 may help alleviate water retention by promoting the elimination of excess fluids.
- Potassium: Although not directly a diuretic, maintaining adequate potassium levels in the body can help balance sodium levels and reduce water retention. Potassium-rich foods and supplements may be beneficial.
- Horsetail Extract: Horsetail is an herb that contains compounds with diuretic properties. It is available in capsule or liquid form and may support water loss.
