APPLICABLE NUTRITION
6 Reasons you’re Retaining Water on your weightloss journey
1. Drinking too little water or Drinking too much water
Water intake for hydration is a crucial part of weightloss since our bodies are made up of 60 percent water.
The more water you drink, the less water you retain (unless you have chronic health conditions which is a whole different case)
If your water intake is too low you retain water: Dehydration makes the body hold onto water.
If your water intake is too high you retain water
Overhydration causes you to spill electrolytes and throw off sodium balance making the body hold onto water.
My recommendation backed by science:
3.7 Litres daily for males
2.7 Litres daily for females
(This does not include water during exercise)
(These all change of you have chronic health conditions)
2. Prescription Meds and Birth Controls
There are many prescription medications and Birthcontrols that block the effects of hormones that control sodium and fluid which then adds to water retention.
Antidepressants, Steroids, Blood pressure meds, NSAIDs and other RX meds cause water retention.
For birth controls those that contain estrogen and progestin are said to cause 70 percent more water retention. Have your doctor find a lower doses estrogen contraceptive.
Monitoring your sodium and potassium intake should be one major focus.
Pay attention to your hunger levels because although water retention is caused, calorie increases are typical with such medications, throwing you out of a caloric deficit 9 times out of 10.
3. Sodium is too high or Sodium is too low
Sodium is an essential nutrient that replenishes electrolytes. If you’re sodium amounts are too high, you will retain water. On the flip side, if you’re sodium is too low, you will retain water and even worse spill electrolytes when active.
My recommendations backed by science:
2300mg daily in normal sedentary individuals
3400mg daily in highly active individuals
To reduce sodium utilize sodium free dry seasonings and lower sodium condiments
Reducing sodium from less canned food or preserved packaging is also another great way to reduce sodium intake.
4. Stress levels
When stress is high Cortisol is raised leading to water retention.
Stress management through finding positive stress releases like reading, exercise or time with loved ones makes a major difference to relieving this stress.
Daily intake of the supplement L-Theanine is a great cortisol reducer and this can be found over the counter.
5. Sleep
Sleep effect sympathetic renal nerves on the kidneys which plays a major role when it comes to balancing fluid and sodium. This effects hydration levels and in turn water retention.
-Put your phone away an hour before bed
-Find your best release that calms your mind before bed
-Non caffeinated Chamomile teas can help in calming your mind before sleep
-Supplement with a natural non addictive forming sleep aid such as melatonin.
5. Increase vitamin Potassium, B6 and Magnesium
Potassium rich diets help replenish electrolytes (usually lost form sweat) and this plays an integral role when it comes to water retention and also helps with blood pressure.
Two other key minerals are magnesium and B6 that can also be found in foods or supplementation. When these are introduced through your nutrition they have been shown to also reduce water retention (especially in females during the Pre Menstrual Cycle)
(Potassium Supplementation or bananas,avocado or Tomatoes)
(Magnesium Supplementation or Beans, whole grains, dark chocolate leafy greens)
(B6 Supplementation or bananas, walnuts, potatoes, meat).
Sign up for my newsletter
for amazing recipes, nutrition tips, weight loss ideas and more
