Reduce sodium intake significantly. Aim for less than 2,300 milligrams daily; ideally, under 1,500 mg. Excess sodium causes your body to retain water.
Increase potassium consumption. Potassium helps balance sodium levels, promoting fluid excretion. Good sources include bananas, spinach, and sweet potatoes.
Prioritize whole, unprocessed foods. These are generally lower in sodium and higher in nutrients that support healthy fluid balance.
Drink plenty of water. Counterintuitively, adequate hydration helps your kidneys flush out excess fluids more effectively.
Limit sugary drinks. Sugary beverages contribute to bloating and water retention.
Consume less alcohol. Alcohol is a diuretic initially, but it can dehydrate you in the long run, leading to water retention as your body tries to compensate.
Monitor your caffeine intake. While caffeine has a mild diuretic effect, excessive consumption can dehydrate you.
Increase your protein intake. Protein helps regulate hormones that influence fluid balance.
Consider foods rich in magnesium. Magnesium aids in fluid regulation. Good sources include almonds, dark chocolate, and avocados.
Pay attention to your carbohydrate consumption. Simple carbohydrates can lead to water retention; opt for complex carbohydrates like whole grains.
