Water retention is a common condition frequently associated with PMS, high sodium intake or the effects of hot weather, among other factors. Although persistent water retention is often treated with medications, a number of non-drug techniques can also effectively flush out excess fluids and reduce bloating.
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Cut Salt Intake
Reducing the salt in your diet can have a major effect on the body's ability to rid itself of retained fluids. Determine the main sources of salt in your diet, including less obvious items such as canned soups and sandwich meats, and toss out as many of these as possible. Instead, opt for produce, fresh meats and unrefined grains. Double-check food labels at the grocery store to make sure the items you choose are not packed with salt, or choose products labelled "low-sodium."
While it may seem counter-intuitive, drinking ample amounts of water can actually help the body get rid of excess liquid. Ensure that you drink at least the recommended daily amount of eight 236ml. glasses of water daily so that you're well hydrated and better able to flush out the water you take in. The more you drink, the more quickly you'll be able to get rid of extra water weight. You may also drink cranberry juice, since it has a diuretic yet hydrating effect. Meanwhile, avoid dehydrating beverages such as coffee, tea and alcohol and stick to purified or bottled water, as tap water often carries small amounts of sodium.
Getting daily exercise is another basic yet effective way to reduce fluid retention, flushing out extra sodium and water through the sweat glands. The Mayo Clinic notes that women who take part in regular exercise tend to experience fewer overall symptoms of PMS, including water retention. Participate in physical activities that you enjoy so you'll be more likely to follow through with them, whether it's playing on an organised sports team, hitting the gym or taking a fast-paced walk through your neighbourhood. Regularly engaging in these types of activities should release excess water stores in your body. (Just remember to have a bottle of water on hand during and after sweat sessions to avoid dehydration).
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