4. Sudden Weight Fluctuations
Rapid weight gain over a short time (like overnight) is often due to retained fluid rather than fat. This type of change tends to come and go quickly, unlike gradual fat gain.
How to Manage and Reduce Water Retention
The best approach combines lifestyle adjustments with targeted strategies to support healthy fluid balance:
1. Cut Back on Salt
Reducing sodium intake is one of the most effective ways to combat water retention. Avoid processed foods, canned soups, and fast food, which are high in hidden salt. Focus on fresh fruits, vegetables, lean proteins, and whole grains instead.
2. Drink More Water
It may seem surprising, but staying well-hydrated helps your body release excess fluid. When dehydrated, your system holds onto water. Aim for 6–8 glasses of water daily, more if you’re active or in hot weather.
3. Stay Active
Regular movement supports circulation and prevents fluid pooling. Walking, swimming, cycling, or even gentle stretching can make a big difference—especially if you spend long hours sitting.
4. Elevate Your Legs
If your feet or legs swell, raise them above heart level for 15–20 minutes several times a day. This helps gravity move fluid back toward the core and reduces swelling.
