What Is Water Weight?

Medically reviewed by Chika Anekwe, MD

Water weight, also known as edema or water retention, is the buildup of excess water in the body. Water makes up approximately 60% of your body weight. The exact amount of water weight you carry can fluctuate due to a variety of reasons, many of which are completely normal.

There are a few ways to reduce water weight, such as reducing your salt intake and exercising. But if the water weight develops suddenly or won't go away, see your healthcare provider immediately. Edema can be a sign of serious medical conditions, like heart, liver, or kidney disease.

This article explains the causes of water weight, how to reduce water weight safely, and when to see a healthcare provider.

Causes of Water Weight

Water retention can be caused by food choices, hormonal fluctuations of the menstrual cycle, medications, lifestyle choices, and pregnancy. There are other medical conditions that can cause water weight gain such as an underactive thyroid, heart failure, and kidney disease.

Medical Conditions

Fluid retention, swelling, and bloating can be signs of the following conditions:

Heart conditions: Swelling and bloating in the abdomen, ankles, feet, and legs can be a sign of worsening heart disease and heart failure. Fluid buildup in the belly, known as ascites, happens when blood flow from the heart slows and leads to blockages in veins. The pressure buildup in veins causes them to leak fluid into the peritoneal cavity of the abdomen.

Hypothyroidism: Also called underactive thyroid, hypothyroidism causes low thyroid hormone levels. Thyroid hormone helps stimulate digestion, so when levels get low, digestion slows down. As a result, many people with hypothyroidism experience gastrointestinal symptoms, including bloating, constipation, and flatulence.

Kidney conditions: The kidneys are responsible for filtering waste products and extra water from blood, and removing them from the body in urine. In people with kidney disease or kidney failure, reduced kidney function can result in a buildup of fluids in the legs and abdomen. Sometimes, the abdomen may appear visibly swollen or distended.

Deep vein thrombosis (DVT): This condition occurs when a blood clot forms in a deep vein, causing fluid buildup in the affected area. When DVT forms in an intestine, the abdomen may appear to swell quickly as the blood clot grows. In addition to abdominal swelling, there may be abdominal pain and constipation.

Cirrhosis: With cirrhosis, liver function is severely impeded due to scarring and permanent damage. This means the liver cannot properly filter blood. As a result, fluid builds up in the liver and then leaks into the abdomen, resulting in ascites. Abdominal swelling is common in people with cirrhosis and may be painful.

Takeaway

Sudden abdominal swelling can be a sign that a medical condition is worsening. If you develop rapid or persistent bloating in any body area and are not sure why, see your healthcare provider right away for an evaluation.

Hormone Fluctuations

Fluctuations in the hormones estrogen and progesterone drive the menstrual cycle. They are also involved in gastrointestinal motility, or the movement of food through the digestive system and out the body.

Given this connection, it's no wonder these hormone fluctuations frequently trigger gastrointestinal symptoms. In fact, more than 50% of menstruating people experience bloating at some point during the menstrual cycle.

Most people gain water weight in the days leading up to a period. Increased water weight in the face, arms, legs, and breasts are a common sign of premenstrual syndrome (PMS).

For menopausal people, reduced levels of estrogen and progesterone mean that gastrointestinal motility slows down. This can also lead to bloating and other gastrointestinal symptoms.

Related: The Link Between Hormones and Gastrointestinal Problems

Pregnancy

A pregnant person's water weight can increase by as much as 17 pounds during pregnancy. Extra water weight is necessary in pregnancy for the baby's circulation and the development of amniotic fluid.

During the first weeks of pregnancy, progesterone levels rise to prepare the endometrium (uterine lining) for the embryo. High levels of progesterone slow down digestion and gastrointestinal motility, resulting in constipation and bloating.

Furthermore, as the uterus grows to make space for the growing fetus, it presses into the digestive tract. This can impede the flow of digested food (feces), increasing constipation and bloating.

For some people, abdominal bloating is one of the first noticeable signs of pregnancy.

Flying

Some people may develop edema in their lower limbs while flying, particularly during long-haul flights. In some cases, this can be a sign of deep vein thrombosis.

Research shows that dehydration increases the risk of lower limb edema during long-haul flights, so it's important to drink plenty of water while flying.

Sitting or Standing

Sitting or standing for long periods of time, especially in warmer temperatures, can cause fluid retention in your feet, ankles, and lower legs. If you must sit or stand for prolonged periods, make sure to take breaks to stretch or walk whenever possible.

Medications

Edema is a possible side effect of several medications, including:

• Antidepressants

• Antihypertensive (blood pressure-lowering) drugs

• Antipsychotics

• Cancer treatments

• Corticosteroids

• Hormonal birth control

• Insulin therapy

• Nonsteroidal anti-inflammatory drugs (NSAIDs)

• Opioids

• Proton pump inhibitors

Although rare, heart failure can occur as a complication of some medications, and can independently lead to edema. This includes some drugs used to treat cancer, epilepsy, and Parkinson's disease.

If you are using one of these medications and develop edema, call your healthcare provider for advice.

Reducing Water Weight

If you notice increased water weight, there are some healthy ways to address the imbalance. With that being said, if the water weight continues to increase despite your attempts to shed it, let your healthcare provider know. You may need an evaluation to check for underlying causes.

Consume Less Sodium

The average American consumes about 3,400 mg of salt per day. That is much higher than the recommended daily intake. In fact, the current guideline for sodium intake is less than 2,300 mg of salt per day, or roughly one teaspoon for adults.

Sodium adds up quickly, especially when you consume processed and packaged foods. Many seasonings contain high amounts of salt, too. When seasoning food at home, opt for fresh or dried herbs and spices such as basil, oregano, rosemary, or dill instead of table salt.

Cut Back on Carbohydrates

When you eat carbohydrates, they are converted into glucose, which provides energy. Glucose also has a water component. If the glucose is not needed for energy, some of it is stored in fat cells and can contribute to water retention.

Carbohydrates are necessary for the production of energy in the body. The key is to choose wisely. Foods that have a low to medium glycemic index are a good option, as they have less effect on blood sugar levels. Avoid or consume less of foods with a high glycemic index, such as French fries, sugar, white flour pasta, and breads.

Here are some foods with a low and medium glycemic index:

Low glycemic:

• Bran cereals

• Apple

• Orange

• Kidney beans

• Black beans

• Lentils

• Wheat tortilla

• Skim milk

• Cashews

• Peanuts

• Carrots

Medium glycemic:

• Pearled barley: 1 cup cooked

• Brown rice: 3/4 cup cooked

• Oatmeal: 1 cup cooked

• Bulgur: 3/4 cup cooked

• Rice cakes: 3 cakes

• Whole grain bread: 1 slice

• Whole-grain pasta: 1 1/4 cup cooked

Reduce Stress

When the body is stressed, the adrenal glands release adrenaline and cortisol (called the stress hormone). When this happens, glucose is increased and released into the bloodstream.

It is important to find ways to keep stress to a minimum. Eating healthy, exercise, meditation, journaling, getting proper hours of sleep, and breathing exercises can help reduce stress. Reducing sugary and high-fat foods and snacks will also help.

Exercise

Exercise is important for your health. Keeping your body active helps the overall circulation and blood flow of the body. A moderate amount of sweating may reduce excess fluids, although sweating can also lead to dehydration, so you must ensure you replace fluids to maintain a balance.

Exercise is known to help individuals sleep better and reduce both adrenaline and cortisol. These are considered stress hormones that can cause weight gain. Exercise does increase endorphins, which are hormones that naturally enhance mood and help the body relax.

Get More Vitamins and Minerals

Potassium-rich foods are helpful when it comes to reducing water weight. Potassium is known to lessen the effects of sodium.

Foods that are potassium-rich include:

• Avocados

• Beans and lentils

• Potatoes

• Bananas

• Cashews and almonds

• Raisins

• Spinach

• Tomatoes

• Oranges

• Apricots

• Mushrooms

Magnesium and vitamin B6 also help with water weight. Studies show that both magnesium and vitamin B6 relieve the symptoms of premenstrual syndrome and water retention.

Related: A Roundup of Foods High in Magnesium

Continue Drinking Water

It is important to get enough water to stay hydrated and healthy. Drinking water can improve kidney function and flush out extra sodium in the body. If you don’t get enough water, the body becomes dehydrated.

Dehydration can be another reason why the body is holding on to excess water. Other symptoms of dehydration include fatigue, dizziness, and dry mouth.

Dehydration can increase the risk of kidney stones, urinary tract infections, gall stones, and constipation. Overall, it is important to drink an adequate amount of water to stay hydrated and healthy so your body can function properly.

How much water do you need?

According to the Academy of Nutrition and Dietetics, the approximate amount of healthy water consumption per day is 11.5 cups per day for women and about 15.5 cups for men. This estimate takes into consideration the fluids consumed from both foods and beverages that include water.

Summary

Water retention is a normal symptom of premenstrual symptom and pregnancy, and can also be a sign that you are consuming too much salt. Less commonly, edema can be a sign of serious medical conditions, such as deep vein thrombosis and heart failure.

Exercise, proper diet, adequate sleep, and engaging in activities that reduce stress can help with both your overall health and water weight. If you are not sure what is causing water weight, or you want to make sure you are getting enough water to keep your body adequately hydrated, talk to your healthcare provider.

Read the original article on Verywell Health.