How to Drink More Water to Get Rid of Water Retention

Refill your glass often to avoid water retention.

Water retention occurs when the body is holding on to too much water in the spaces between cells and tissues. This can be symptomless, or result in such symptoms as bloating and puffiness, especially in the face, abdomen, feet, ankles, and legs. Water retention can also cause an uncomfortable heavy feeling. Although it seems logical to assume that drinking too much water is what causes excess water in the body's tissues, water retention can actually occur as a result of dehydration. That means drinking more water can prevent water retention.

Instructions

Identify How Much Water You Need

1. Weigh yourself using a scale that will show your weight in pounds.

2. Multiply your weight by one half if you are not active, and by two thirds if you are an active person who loses water due to sweating regularly.

3. Take the number from step 2, in ounces, to discover how much water you should be drinking in one day. For example, an active person who weighs 150 pounds would need 150 x 2/3 = 100 ounces of water.

4. Check your urine. If your urine is colorless or slightly yellow, you are drinking a healthy amount of water. If your urine is dark yellow, you need to increase your water intake.

Make a Plan to Increase Water Intake

1. Ensure that water is available to you everywhere you go. Drinking throughout the day is more beneficial than gulping your entire day's intake in one sitting.

2. Purchase a refillable aluminum water bottle if you want to avoid spending large amounts of money on bottled water.

3. Bring a portable water-filtration device to your office if you dislike the taste of tap water. These water filters are not expensive and can be found in the "home" section of many large department stores.

4. Have a good knowledge of where washrooms are. During the first week of increased water intake, you will find yourself needing to urinate more frequently.

Tips & Warnings

• If you are used to drinking an amount of water that is much smaller (less than half) of your ideal intake, start with less than your ideal intake (but more than you are currently getting) and work your way up to your ideal intake over the course of one to two weeks.

• There are many potential causes of water retention other than dehydration. If your water retention is caused by pregnancy, a medical condition or a medication, simply drinking extra water may not help. In these cases it is advised to consult a doctor.

• Always consult your doctor before drastically changing your diet, including your water intake.

References

• Mayo Clinic: Water Retention: Relieve this Premenstrual Syndrome
• Mayo Clinic: How Much Water Should You Drink Every Day?
• Steady Health: Water Retention (Edema)
• NaturoDoc: Think You're Drinking Enough Water?
• Military.com Fitness Center: Drinking Too Much Water

Resources

• Medicine Net: Definition of Water Retention