How to avoid water retention?
The body is made up of 60% water, which is distributed throughout its entirety and circulates continuously to nourish the cells. Blood pressure ensures that it moves properly in the extracellular space to supply the tissues. These exchanges are constantly regulated but can sometimes be disrupted. We then observe water retention, also known as edema , which manifests itself by an abnormal accumulation of fluid in the tissues. So let's see together how to deal with this phenomenon!
What is water retention?
What causes water retention?
Water retention can have several causes, the most common of which are:
Sodium, which is mainly present in table salt, is an essential mineral for the body. It will participate in particular in maintaining water exchanges in the body and is capable of attracting water but also retaining it. This is why excessive consumption of salt can then cause an accumulation of fluids in the tissues.
Hormonal imbalances can also be a cause of temporary water retention. Indeed, the main people affected are women with menstrual cycles, pregnancy or even menopause. Be careful, taking contraceptive pills can also aggravate this problem!
Additionally, a lack of physical activity can slow blood and lymph circulation and thus lead to a buildup of fluids.
Water retention can manifest itself as kidney failure . This is because the kidneys play a crucial role in regulating body fluids and removing water from our body through urine. Another potential cause is problems related to cardiovascular disease .
What are the symptoms of water retention?
Water retention is characterized by symptoms that include swelling that may be accompanied by a feeling of heaviness. These swellings are usually located in the legs and ankles. Rapid weight gain and reduced joint flexibility may also be observed. In case of water retention, it is advisable to consult a health professional!
Our advice for combating water retention
Have a good diet
First of all, our first tip would be to reduce your salt intake . Indeed, a diet rich in salt promotes water retention by drawing it into the tissues, thus causing swelling. According to the WHO recommendations, sodium consumption should not exceed 2 g per day, which corresponds to less than 5 g of salt per day , or just under a teaspoon. It is also best to avoid processed foods, often high in sodium and sugar, which can worsen water retention .
Next, you can consume foods rich in potassium . Next, you can consume foods rich in potassium . Indeed, this mineral plays a key role in the balance of body fluids and helps compensate for the effects of sodium. Adequate potassium consumption promotes the elimination of excess sodium by the kidneys. You will find it in foods such as bananas, avocados or spinach.
Hydrate optimally
Finally, good hydration is essential . Contrary to what you might think, drinking enough helps limit water retention! When the body is dehydrated, it tends to retain more fluid to compensate for losses, while adequate hydration helps maintain an optimal balance of body fluids. It is therefore important to drink around 2 liters of water per day, with water intake that can increase depending on physical activity or the outside temperature, especially during periods of high heat.
To boost your hydration , Hydratis hydration solutions can be a great help! Thanks to their electrolyte composition, they allow faster and more efficient absorption of water. Our solutions contain a small amount of controlled sodium to capture water efficiently in the blood and a good amount of potassium to help regulate water movements. With 2 tablets per day in 500 mL , you can therefore optimize your hydration and feel all the benefits of minerals while enjoying a solution with a good fruity taste.
Adopt a healthy lifestyle
Maintaining an active lifestyle is crucial to promoting good blood circulation and limiting water retention. This starts with regular physical exercise . The functioning of the muscles during exercise will improve blood and lymph circulation, which helps prevent the accumulation of fluids. Studies show that cardiovascular activities such as walking, running or cycling can help reduce water retention.
There are also good reflexes to put in place on a daily basis to facilitate venous and lymphatic return:
If you have swelling in your feet and ankles, elevate your legs 4 to 6 inches in bed using a pillow.
Avoid crossing your legs when sitting and take walking breaks if you have to sit for long periods of time.
Choose comfortable shoes and avoid high heels, which can hinder blood circulation.
Finish your showers by applying cold water to your legs to stimulate circulation.
Finally, do not hesitate to consult a healthcare professional, who will be able to prescribe suitable support stockings, thus promoting venous return and reducing edema.
Water retention can be a source of discomfort in everyday life, but it can be effectively managed with appropriate nutritional strategies and an active lifestyle. Make sure you stay well hydrated to promote good fluid circulation and reduce the risk of retention. In case of persistent or severe symptoms, it is crucial to consult a healthcare professional for a diagnosis and appropriate treatment. By adopting these measures, you will improve your well-being while minimizing the discomfort related to water retention ;)
