The human body is 50% to 60% water depending on gender and age. Any extra water in the body is referred to as ‘water weight’.
If you’re feeling bloated, it could be a sign that you’re carrying around extra water. While severe water retention can be a symptom of a more chronic condition, mild bloating and puffiness can be addressed with some simple lifestyle changes.
Watch Your Carb Intake
When you eat carbohydrates, the glucose molecules that make up those carbs link together in a chain and produce longer units called glycogen. Glycogen is then what your muscles use for energy, like when you’re working out.
However, in order to fuel your muscles, glycogen must first blind to water. Research shows that each gram of glycogen in your body is bound to 3 to 4 grams of water and that water adds a few pounds to your overall weight.
Therefore, ‘when you eat a lot of carbs, and you’re not exercising, your body stores those carbs in glycogen and glycogen is stored in water’, says Natalie Rizzo, MS, RD, and founder of Nutrition a la Natalie.
To get rid of water weight, you can either limit your carb intake so there’s not much glycogen in your system that needs to bind to water. Or exercise regularly to use up those water-heavy glycogen reserves because over time, as glycogen stores are broken down through exercise, the associated water is excreted through urine, reducing water weight.
Watch Your Sodium Intake
One of the biggest factors that can increase water weight is you salt intake. ‘Salt is hydrophilic – meaning water pretty much follows salt. If you eat salty food, you’re going to want to drink more water’, which can increase water weight, says Dhwanil Patel, MD, and renal fellow at NYU.
Too much salt is your system can result in immediate water retention because the body needs to keep the sodium – to – water ration balanced in order to function properly. The more salt in your system, the more water is retained, adding to your weight.
So to reduce water weight, cut back on foods that have a high level of sodium or salt, says Rizzo. This is generally a lot of processed foods, such as chips and fried foods. Rizzo has seen clients lose 5 to 10 pounds of water weight in her practice with drastic diet changes, but noted that this amount largely varies from person to person.
Drink More Water
Another big and counterintuitive lifestyle change you can make is to drink more water. ‘Drinking water can help the kidneys flush out any sodium’, says Rizzo. As described earlier, less sodium leads to less water retention. However, it’s important to focus on diet while drinking more water because drinking more water, alone is ‘not going to do a huge amount. It’s not going to undo a bad diet’, says Rizzo.
As for how much water you need each day, don’t fall for the 8-cup-a-day myth. Instead, make sure you’re getting enough fluids: The National Academies of Science, Engineering, and Medicine recommends 125 fluids ounces a day for men and 91 fluid ounces for women.
Another bonus is that if you’re drinking more water because you’re swapping out diet soda for it, then you may lose more than just weight. A few studies found that when women who regularly drink diet drinks replaced them with water after a meal, it resulted in weight reduction over the course of several months to a year.
Try Supplements For Period Bloating
For one study involved 60 women, 92% of them experienced water retention, also known as menstrual edema, the week before their period started. Changes in hormones estrogen and progesterone can impact the regulation of body fluids and sodium content, which results in fluid retention.
The water weight drops off once menstrual bleeding begins, but one study found that magnesium, which regulates glucose levels in your body, can reduce premenstrual water retention if the supplement is taken for at least two months.
As always, it’s a good idea to talk to your doctors before taking any supplements or implementing drastic lifestyle changes.
BUCHAREST | ROMANIA – Those hoping for a return to fashion normalcy later this year will have to wait a little longer. French fashion’s governing body, the Federation de la Haute Couture et de la Mode, has officially cancelled the upcoming men’s and couture fashion weeks. The spring/summer 2021 men’s shows were originally scheduled for … Continue reading FASHION | Haute Couture Fashion Week Has Been Cancelled In Light Of The Covid-19 Pandemic
The Duchess of Sussex has narrated an upcoming documentary about elephants, titled ‘Elephant’, for Disney’s streaming service, Disney +, and it becomes available watch on April 3. ‘Disneynature’s Elephant, an Original Movie narrated by Meghan, The Duchess of Sussex, starts streaming April 3, only #DisneyPlus’, the medica company announced on Thursday. Her job corner just … Continue reading ROYALS | Meghan Markle Narrating Elephant Documentary On Diseny+
BODY, MIND AND SPIRIT | These Are Our Favorite Apps For Exercising At Home If You Can’t Get To A Gym
As coronavirus COVID-19 continues to spread, many of us are finding ourselves indoors and with limited or no access to local gyms. But, we still need to workout to stay healthy. There are plenty of apps available that can help you do that, either for free or through subscriptions. That means you don’t have to … Continue reading BODY, MIND AND SPIRIT | These Are Our Favorite Apps For Exercising At Home If You Can’t Get To A Gym
France’s renowned Canned Film Festival has been postponed. Organizers of cinema’s largest annual gathering, scheduled to take place May 12-23, said Thursday that they are considering moving the festical to the end of June or the beginning of July. ‘As soon as the development of the French and international health situation will allow us to … Continue reading ARTS & CULTURE & ENTERTAINMENT | Cannes Film Festival Postponed Due To The Coronavirus Pandemic
ARTS & CULTURE & ENTERTAINMENT | Saudi Arabia Is Launching An Art Residency Programme For Emerging Artists
Jeddah Historical District will soon be home to Art Residency Albalad, a six-week-long programme for which seven participants have been sought out, marking the pilot of a five-cycle-long initiative announced by the Saudi Ministry of Culture. The final shortlist of applicants will be carved down to five artists, one writer and one curator. The pilor … Continue reading ARTS & CULTURE & ENTERTAINMENT | Saudi Arabia Is Launching An Art Residency Programme For Emerging Artists