{"id":379600,"date":"2022-06-22T12:10:13","date_gmt":"2022-06-22T10:10:13","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=379600"},"modified":"2026-03-05T01:42:17","modified_gmt":"2026-03-05T00:42:17","slug":"apallagi-varous-igron-miosi-katakratisis","status":"publish","type":"post","link":"https:\/\/gymbeam.gr\/blog\/apallagi-varous-igron-miosi-katakratisis\/","title":{"rendered":"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b1\u03c0\u03b1\u03bb\u03bb\u03b1\u03b3\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03c9\u03bd \u03c5\u03b3\u03c1\u03ce\u03bd \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03ba\u03c1\u03ac\u03c4\u03b7\u03c3\u03b7"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.gr\/blog\/apallagi-varous-igron-miosi-katakratisis\/#What_percentage_of_the_human_body_is_water_and_why_is_it_so_important\" title=\"What percentage of the human body is water and why is it so important?\">What percentage of the human body is water and why is it so important?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.gr\/blog\/apallagi-varous-igron-miosi-katakratisis\/#How_much_water_should_you_drink\" title=\"How much water should you drink?\">How much water should you drink?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.gr\/blog\/apallagi-varous-igron-miosi-katakratisis\/#Causes_of_excessive_water_retention_in_the_body\" title=\"Causes of excessive water retention in the body\">Causes of excessive water retention in the body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.gr\/blog\/apallagi-varous-igron-miosi-katakratisis\/#7_tips_to_get_rid_of_excess_water_in_the_body\" title=\"7 tips to get rid of excess water in the body\">7 tips to get rid of excess water in the body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.gr\/blog\/apallagi-varous-igron-miosi-katakratisis\/#1_Exercise_and_keep_moving_during_the_day\" title=\"1. Exercise and keep moving during the day\">1. Exercise and keep moving during the day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.gr\/blog\/apallagi-varous-igron-miosi-katakratisis\/#2_Watch_your_salt_intake\" title=\"2. Watch your salt intake\">2. Watch your salt intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.gr\/blog\/apallagi-varous-igron-miosi-katakratisis\/#3_Optimize_your_carbohydrate_intake_and_eat_healthier\" title=\"3. Optimize your carbohydrate intake and eat healthier\">3. Optimize your carbohydrate intake and eat healthier<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.gr\/blog\/apallagi-varous-igron-miosi-katakratisis\/#4_Drink_plenty_of_water\" title=\"4. Drink plenty of water\">4. Drink plenty of water<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.gr\/blog\/apallagi-varous-igron-miosi-katakratisis\/#5_Learn_to_manage_stress_better\" title=\"5. Learn to manage stress better\">5. Learn to manage stress better<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.gr\/blog\/apallagi-varous-igron-miosi-katakratisis\/#6_Get_enough_sleep\" title=\"6. Get enough sleep\">6. Get enough sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.gr\/blog\/apallagi-varous-igron-miosi-katakratisis\/#7_Try_dietary_supplements\" title=\"7. Try dietary supplements\">7. Try dietary supplements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.gr\/blog\/apallagi-varous-igron-miosi-katakratisis\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Do you suddenly feel like your legs and ankles are swollen, your whole body has become heavier, and you don&#8217;t feel like you are in your own skin? Don&#8217;t worry, there&#8217;s no need to panic right away that you&#8217;ve put on a few pounds of fat, or that you need to seek out detoxes and diets. <strong>Excessive water retention<\/strong> in your body is probably to blame. This can have multiple causes, and often you may be able to deal with the problem yourself. In today&#8217;s article, therefore, we will take a closer look at the role of water in the body, what causes excessive water retention and <strong>how you can get rid of it.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_percentage_of_the_human_body_is_water_and_why_is_it_so_important\"><\/span>What percentage of the human body is water and why is it so important?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>In an adult human, water makes up approximately <strong>45 &#8211; 65% of the<\/strong> <strong>body,<\/strong> with most of it inside the cells and a smaller proportion outside the cells. In men in particular, the proportion of total body water tends to be towards the upper limit, while in women it is more around 55%. This is due, for example, to the fact that men have more muscle mass, which contains water. It is normal for the volume of water in the body to<strong> change by about 5%<\/strong> during the day. This may be due to what you eat, drink, how much you sweat or if you have exercised. Let&#8217;s see how this is <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/proc-vam-vaha-ukazuje-vyssi-cislo-a-neni-to-tuk\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">reflected on your weight.<\/a> <span class=\"tadv-color\" style=\"color: #ff6600;\">[1\u20132]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\"><li><strong>For an average 80 kg man<\/strong> who has 65% water in his body, water weighs approximately 52 kg. With a 5% variation, the weight of water can vary by up to 2.6 kg. Thus, it is quite normal for the weight of this average man to fluctuate between <strong>77.4 &#8211;<\/strong> <strong>82.6 kg<\/strong> on days just due to more or less water retention.<\/li><li><strong>For an average 65 kg woman<\/strong> who has 55% water in her body, water weighs approximately 36 kg. With a 5% variation, the weight of water can vary by up to 1.8 kg. Thus, it is common for the weight of this average woman to vary only in relation to water retention, ranging from <strong>63.2 &#8211; 66.8 kg.<\/strong><\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>When you see the extent to which water can affect your weight, you may have just labelled it as enemy number one, which just confuses you and sabotages your progress. But that&#8217;s definitely not the case. In fact, water has a number of important functions in the body that we couldn&#8217;t perform without. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">What function does water have in the body?<\/h3>\n\n<p>Without water in the body, a person would not be able to function <strong>and would not survive a single day. It is essential for vital processes. <\/strong><\/p>\n\n<ul class=\"wp-block-list\"><li>Water is a natural part of every cell. They would not be able to exist without it. <\/li><li>It regulates internal body temperature, for example through sweating. <\/li><li>It is involved in the transport of important nutrients. <\/li><li>It helps with the excretion of waste products (e.g. urine).<\/li><li>It moisturises tissue in the eyes, nose and mouth. <\/li><li>It helps to dissolve micronutrients to make them more accessible to your body.<\/li><li>It protects body organs and tissue. <\/li><li>It lubricates the joints. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1, 3]<\/span><\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>And these are just some of the functions in which water participates. Therefore, you should see it first and foremost as a<strong> friend that helps your body to function properly.<\/strong> Its importance is also demonstrated by the way its deficiency manifests itself. After just a few hours without drinking, you may start to notice the first <strong>signs<\/strong> <strong>of<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/hydration-before-during-after-training-and-how-to-avoid-dehydration\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>dehydration<\/strong><\/a><strong>,<\/strong> which may gradually worsen. These include thirst, muscle weakness, dizziness and headaches. Read more about these negative symptoms and the importance of hydration in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-insufficient-water-intake-affects-your-health\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How Insufficient Water Intake Affects Your Health.<\/strong><\/a> <span class=\"tadv-color\" style=\"color: #ff6600;\">[4\u20135]<\/span><\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8996-3-1124x749.jpg\" alt=\"How much water do you have in our body and why is it so important?\" class=\"wp-image-376422\" width=\"843\" height=\"562\" title=\"How much water do you have in our body and why is it so important?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8996-3-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8996-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8996-3-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8996-3-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_much_water_should_you_drink\"><\/span>How much water should you drink?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>While water is important for the body, it doesn&#8217;t mean that you should be mindlessly pouring through ten litres a day. In fact, in this case, <strong>more is better does not apply.<\/strong> There are also pitfalls to excessive water intake, which can lead to water intoxication and actually cause <strong>hyponatraemia.<\/strong> This is a condition in which excessive water intake dilutes the ions in the body (especially sodium), causing the body to collapse and even death. This dilution is compounded by the fact that, for example, athletes <strong>lose extra sodium through sweat,<\/strong> but then do not replenish it with plain water.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>The results of a study conducted on 488 marathon runners showed that <strong>hyponatremia occurred in a large proportion of non-elite runners.<\/strong> There are even cases where a person died from hyponatremia. One of them was a Boston Marathon runner in 2002. Thus, athletes who engage in high-intensity training or several hours of endurance activity should <strong>supplement ions in addition to fluids,<\/strong> for example in the form of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/electrolyte-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tablets<\/a> or a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fueride-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sports drink<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6\u20137]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>So try not to drink too much or too little. Ideally, stick to the <strong>recommended intake of 30 &#8211; 45ml per kg of body weight.<\/strong> In case you are exercising, or it is a hot summer day, it can even be a little more. However, optimal water intake is just one of many factors that influence whether we<strong> retain higher amounts of<\/strong> <strong>water<\/strong> and are bloated. In fact, it&#8217;s not enough to just drink the ideal amount of fluids. Other factors also play a role.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28281,36685,58321,29945,28095,62842,258,29401,53737,49996,57832,59881,\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Causes_of_excessive_water_retention_in_the_body\"><\/span>Causes of excessive water retention in the body<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>If you&#8217;ve been waking up feeling heavy, swollen and your clothes are somehow tighter lately, you&#8217;re surely looking for possible causes of this problem. Here are some of them.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. Hormonal changes<\/h3>\n\n<p>The most common hormonal changes in women are <strong>related to their menstrual cycle.<\/strong> In particular, during the luteal phase, which begins after ovulation and ends on the first day of menstruation, there is an increase in the hormone <strong>progesterone,<\/strong> which itself can cause increased water retention and swelling. However, it can also<strong> increase your cravings for highly processed foods rich in carbohydrates and salt.<\/strong> Well, more food, especially highly processed food, can also go hand in hand with higher water retention. A bloated body and similar difficulties due to hormonal changes can also be observed by <strong>women in pregnancy or menopause.<\/strong> Likewise, hormonal changes caused by contraceptive use may also be to blame for water retention. <span style=\"color: #ff6600;\">[8-9]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>You can read more about the hormones associated with your menstrual cycle, PMS and its symptoms in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/nine-tips-to-relieve-painful-menstruation-and-harmonise-your-cycle\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>9 Tips to Relieve Painful Menstruation and Harmonise Your Cycle.<\/strong><\/a><\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1020666250-1124x750.jpg\" alt=\"Causes of excessive water retention in the body\" class=\"wp-image-376437\" width=\"843\" height=\"563\" title=\"Causes of excessive water retention in the body\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1020666250-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1020666250-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1020666250-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1020666250-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">2. Change your eating habits<\/h3>\n\n<p>If one had to point to one type of food that can cause greater water retention in the body, it would be <strong>ultra-processed foods rich in carbohydrates and salt.<\/strong> The sodium in salt is involved in water regulation in the body, and excessive amounts of it can also cause higher water retention. However, carbohydrates also play a role. One gram of the carbohydrate (glycogen) stored in muscles naturally binds <strong>approximately 3g of water.<\/strong> So, if you have been on a low-carbohydrate diet for some time and suddenly return to your former eating habits, bloating can be a common consequence.<span style=\"color: #ff6600;\"> [10-11]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">3. Lack of exercise<\/h3>\n\n<p>Greater water retention can often be experienced by people who have a sedentary lifestyle. However, the feeling of heavy and swollen legs can also be caused by <strong>sitting for long periods of<\/strong> <strong>time, during which the body is not able to pump blood<\/strong> <strong>as efficiently.<\/strong> As a result of gravity, swelling of the ankles occurs. Typically, this problem also occurs, for example, when travelling for long periods of time, sitting for hours in a car, bus or plane.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>The movement of the body during physical activity then helps to dilate blood vessels and<strong> promotes water circulation in the body.<\/strong> This is because physical activity increases blood flow, which redistributes body fluids. This can be seen, for example, in a reduction in swelling of the lower limbs. In the same way, sport can also help to circulate lymph or <strong>reduce the appearance of cellulite.<\/strong> <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">4. Inadequate drinking habits<\/h3>\n\n<p>We have already discussed the consequences of excessive water intake above in relation to hyponatraemia. However, <strong>insufficient fluid intake<\/strong> also has its negative effects. Not drinking and waiting for the body to get rid of the excess fluid does not work. In this case, the principle is rather the opposite. <strong>The body tends to start to perceive water as a scarce commodity<\/strong> and hold on to it as much as it can. Instead of getting rid of water, it then tries to <strong>hold on to every drop <\/strong>you give it. And by doing so, you encourage water retention. Not to mention that it also <strong>builds up waste substances<\/strong> in the body that should be eliminated through urine.<span style=\"color: #ff6600;\"> [38] <\/span><\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8400-1124x749.jpg\" alt=\"Inadequate drinking habits and water retention\" class=\"wp-image-376452\" width=\"843\" height=\"562\" title=\"Inadequate drinking habits and water retention\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8400-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8400-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8400-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8400-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">5. Excessive stress<\/h3>\n\n<p>When you are stressed, your body&#8217;s levels of the <strong>stress hormone cortisol increase.<\/strong> This then directly affects <strong>ADH (antidiuretic<\/strong> <strong>hormone),<\/strong> which affects the body&#8217;s water regulation. Stress can also lead to water retention in the body and swelling. <span style=\"color: #ff6600;\">[13-14]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Adaptogens can also help you manage stress. Find out how they work and which ones are really effective in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/adaptogens-natural-substances-that-help-manage-stress\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Adaptogens: Natural Substances that Help Manage Stress.<\/strong><\/a><strong> <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">6. Lack of sleep<\/h3>\n\n<p>You may not have realized how much <strong>sleep can affect your body&#8217;s water intake.<\/strong> In fact, lack of sleep is perceived by the body as stress to some extent, which again can lead to an increase in the stress hormone cortisol. And this affects the antidiuretic hormone, which can <strong>cause higher water retention in the body.<\/strong> Similarly, lack of sleep can also affect levels of the hunger and satiety hormones (leptin and ghrelin). As a result, you may feel less satisfaction after eating and naturally seek out more calorie-dense, highly processed <strong>foods rich in salt and carbohydrates.<\/strong> And these can exacerbate increased water retention.<span style=\"color: #ff6600;\"> [15]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>If you&#8217;re wondering what other negative effects sleep deprivation has, you shouldn&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-happens-to-your-body-when-you-dont-get-enough-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>What Happens to Your Body When You Don&#8217;t Get Enough Sleep?<\/strong><\/a><strong> <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">7. Hot weather<\/h3>\n\n<p>Do you find your body retaining more water on hot summer days? The<strong> hormone aldosterone,<\/strong> which is involved in fluid conservation in the body, is to blame. It allows your kidneys to retain more water and also reduces the amount of salt in your sweat. More of it stays in the body, making the body able to retain more water and ensure optimal hydration. However, you may experience the <strong>feeling of a swollen body, <\/strong>which is a common side effect. <span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">8. Drinking alcohol<\/h3>\n\n<p>Have you ever tried having a few beers to quench your thirst? <strong>Aside from the hangover, you could also be looking at a pretty dehydrated and bloated body in the morning.<\/strong> How is that possible?<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>As is known, <strong>alcohol has diuretic effects.<\/strong> After its consumption, the body excretes more water through urine, which leads to dehydration. The body reacts by trying to <strong>retain water<\/strong> so that it does not lose any more of it. As a result, you may often experience <strong>swelling of the face, legs and other parts of the body<\/strong> after a boozy party. <span style=\"color: #ff6600;\">[17] <\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>In addition to dehydration, swelling is also caused by an <strong>imbalance of electrolytes,<\/strong> which the body also gets rid of through urine. Likewise, excessive sodium intake through salt, for example, can lead to it. When you add salty chips and peanuts to your drinks and finish the evening with a kebab at the station while waiting for the night bus, you give your body an <strong>extra incentive to retain water.<\/strong><span style=\"color: #ff6600;\"> [18-19]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>The easiest way to avoid swelling due to drinking alcohol is <strong>abstinence.<\/strong> However, if you like to have wine, beer or a drink, always try to supplement it with soft drinks and avoid eating ultra-processed foods that you wouldn&#8217;t eat sober.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>And if you do overdo it at a party with alcohol, then you will certainly find some useful advice in our article &#8211; <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/hangovers-why-they-occur-and-how-to-get-rid-of-them-quickly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Hangovers: Why It Occurs and How to Get Rid of It Quickly.<\/strong><\/a><\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1181463324-1124x677.jpg\" alt=\"Drinking alcohol and water retention in the body\" class=\"wp-image-376467\" width=\"843\" height=\"508\" title=\"Drinking alcohol and water retention in the body\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1181463324-1124x677.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1181463324-400x241.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1181463324-1536x926.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1181463324-2048x1234.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">9. Regular use of medication<\/h3>\n\n<p>If you have a health problem and <strong>take medication regularly,<\/strong> this may be one of the reasons why your body retains more water, and you feel bloated. In addition to the aforementioned <strong>hormonal contraceptives,<\/strong> <strong>corticosteroids, non-steroidal anti-inflammatory drugs and some types of type 2 diabetes<\/strong> <strong>medications<\/strong> can also cause this problem. <span style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">10. Lymphatic system disorder<\/h3>\n\n<p><strong>The lymphatic system plays a key role in maintaining fluid balance in the body.<\/strong> If you have problems with it, you may experience bloating either all over your body or in one place only (called local lymphoedema). A healthy lifestyle, compression clothing or lymphatic massage, for example, can help with lymphatic problems. However, it is advisable to consult a doctor. <span style=\"color: #ff6600;\">[21]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>As you can see, there can be many reasons why your body <strong>retains water.<\/strong> But fortunately, there are also a number of ways that can help you get rid of this problem. Don&#8217;t worry, of course, we won&#8217;t recommend extremes such as long sauna sessions, bathing in hot water, running around in a winter jacket when it&#8217;s 30 \u00b0C outside, avoiding food or drink and so on. Such attitudes <strong>do not belong in the healthy lifestyle of the average person.<\/strong> Therefore, let&#8217;s leave them to athletes who get <strong>rid of excess water<\/strong> before competitions.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Rather, in the article, we will focus on how to healthily ensure a normal level of water in your body that makes you feel good and doesn&#8217;t make you feel uncomfortable. Always keep in mind, however, that the volume of water in your body is variable, which can also cause different changes in your weight. So don&#8217;t worry too much about it and don&#8217;t be alarmed if one day you have a kilo more than usual on the scale.<\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1326732641-1124x749.jpg\" alt=\"Water retention and cellulite\" class=\"wp-image-376482\" width=\"843\" height=\"562\" title=\"Water retention and cellulite\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1326732641-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1326732641-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1326732641-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1326732641-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_tips_to_get_rid_of_excess_water_in_the_body\"><\/span>7 tips to get rid of excess water in the body<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>If you&#8217;re a healthy person, and you&#8217;re suffering from a <strong>bloated and swollen body,<\/strong> it&#8217;s possible that a certain area of your lifestyle is to blame. Fortunately, you can largely influence it yourself and incorporate changes that can help you reduce or <strong>completely eliminate<\/strong> water retention.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Exercise_and_keep_moving_during_the_day\"><\/span>1. Exercise and keep moving during the day<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><strong>Lack of exercise is one of the main reasons<\/strong> why the body retains water. Probably everyone has experienced the feeling of swollen ankles and your legs getting a bit heavy after sitting during the lecture or in the office all day, right? People who have a sedentary lifestyle are <strong>significantly more likely to experience swelling caused by water retention throughout their lives.<\/strong> Lack of exercise also goes hand in hand with obesity, which is also associated with higher water retention in the body.<span style=\"color: #ff6600;\"> [22, 39]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Movement will help to stimulate the lymphatic system, blood circulation, flush out unnecessary substances from the body and get the whole body moving. It can also help us to maintain an <strong>optimal weight and thus water volume in the body.<\/strong> As far as general exercise recommendations are concerned, every person should engage in at least 150 minutes of moderate-intensity activity or 75 minutes of high-intensity activity per week. However, this is the bare minimum. Ideally, you should try to incorporate a <strong>higher amount of activity<\/strong> into your life. And it&#8217;s up to you whether you go for a walk, to the gym, cycling or swimming. Everything counts. <span style=\"color: #ff6600;\">[23-24]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Don&#8217;t know which sports activity to start with? These articles might inspire you: <\/strong><\/p>\n\n<ul class=\"wp-block-list\"><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-start-running-a-simple-guide-for-complete-beginners\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">How to Start Running? A Simple Guide for Complete Beginners.<\/a><\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Mental Well-Being, Weight Loss and Better Sleep. What AreOther Benefits of Hiking?<\/a><\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/6-reasons-why-women-should-lift\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Strength Training for Women? Yes! 12 Reasons to Pump Iron.<\/a><\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/cycling-can-help-tone-legs-buttocks-and-lose-weight-what-else-can-it-do\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Cycling Can Help Tone Legs, Buttocks and Lose Weight. What Else Can It Do?<\/a><\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Don&#8217;t forget to keep up the exercise even when travelling<\/h3>\n\n<p>Try to keep up the exercise while travelling. Sitting in the car for long periods of time, munching on goodies to make the journey go smoothly, is the perfect situation for <strong>retaining water in your body.<\/strong> Even more so if you don&#8217;t drink enough, so you don&#8217;t have to keep stopping to use the toilet. Whenever you can, try to walk, stretch or do a few squats. Of course, you should also alternate positions when sitting for long periods of time. It can also help to cross your ankles and not cross your legs when sitting. <span style=\"color: #ff6600;\">[40-41]<\/span><\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/cvici-kam-1124x749.jpg\" alt=\"Exercise to prevent water retention\" class=\"wp-image-376498\" width=\"843\" height=\"562\" title=\"Exercise to prevent water retention\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/cvici-kam-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/cvici-kam-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/cvici-kam-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/cvici-kam-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Watch_your_salt_intake\"><\/span>2. Watch your salt intake <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>I&#8217;m sure you&#8217;ve heard that you need to <strong>watch your salt intake in<\/strong> <strong>your diet.<\/strong> But why? Apart from the fact that regular high salt intake can gradually lead to the <strong>development of health<\/strong> <strong>problems,<\/strong> including high blood pressure or other cardiovascular problems, it can also cause excessive water retention. Salt is a source of sodium, which is one of the main <strong>electrolytes involved in water regulation in the body.<\/strong> <span style=\"color: #ff6600;\">[25]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>It is generally recommended that a person should consume around<strong> 5 g of salt<\/strong> per day. The amount may be slightly higher for very active athletes, who sweat more and may lose relatively high amounts of salt. However, a large proportion of the population consumes much more salt, around <strong>9-12 g per day,<\/strong> which is about double the recommended daily intake. The aim should therefore be to reduce this amount. <span style=\"color: #ff6600;\">[26-27]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">How to reduce your salt intake? <\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Avoid fast food and ultra-processed foods.<\/strong> One fast food meal can easily reach your total recommended daily salt intake.<\/li><li>The easiest way to optimize your salt intake is to <strong>prepare your meals at home.<\/strong> In this case, you have control over how much you use when cooking.<\/li><li>Similarly, when preparing food, remember that the <strong>taste of food can be enhanced by more than just salt.<\/strong> How about giving herbs a shot?<\/li><li>If you use <strong>seasoning mixes, read their ingredients.<\/strong> They often already contain salt, so there is no need to add more salt to your food.<\/li><li>Think about the fact that you already take in salt from everyday foods such as cheese, cold cuts and baked goods, so there is no need to add extra salt to your food.<\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>If you want to focus on your salt intake, <strong>read the food packaging label,<\/strong> where you will also find information on the amount of salt used. You may be surprised to find it in products you wouldn&#8217;t expect.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Want to learn more about how to read the manufacturer&#8217;s information on packaging? Then you shouldn&#8217;t miss our article on <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-make-the-right-choices-and-purchase-groceries\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>7 Tips on How to Make the Right Food Choicesand Purchase Groceries. <\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Optimize_your_carbohydrate_intake_and_eat_healthier\"><\/span>3. Optimize your carbohydrate intake and eat healthier<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Don&#8217;t worry, we&#8217;re not going to tell you a story about the bad carbs that can make you gain weight. That myth has long since been debunked. But that doesn&#8217;t mean you should stop worrying about their intake. If you&#8217;re eating one sweet after another during the day, snacking on doughnuts or buns, and washing it all down with a sweetened drink, fruit smoothie or flavoured milk, chances are you&#8217;re overdoing it with carbs. And, as we&#8217;ve already discussed, carbohydrates bind water to themselves, which can manifest itself as swelling when you excessively consume them. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>You may be thinking of a solution in the form of a low-carbohydrate diet. But don&#8217;t go there. It may be that the lower carbohydrate intake will cause the body to retain less water, so the weight will drop quickly during the first few days. However, this style of eating is <strong>not sustainable for many people<\/strong> in the long term. Well, guess what happens when a person goes back to their old eating habits, which include higher amounts of carbohydrates. Sure enough, the water comes back and so does the weight. <span style=\"color: #ff6600;\">[28]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>So don&#8217;t be tempted by these results and instead <strong>focus on a quality diet<\/strong> that balances all the macronutrients. Stick to a happy medium and don&#8217;t overdo anything. And if you don&#8217;t know how much protein, carbs and fat you should be eating, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/online-energy-intake-and-macronutrient-calculator\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>our energy intake calculator<\/strong><\/a> will help you calculate it all for you.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>The advice in our article can help you create a healthy diet &#8211; <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>What Is a Healthy Diet and How to Learn to Eat Healthily?<\/strong><\/a><\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8312-1124x749.jpg\" alt=\"Eat healthier to reduce water retention\" class=\"wp-image-376515\" width=\"843\" height=\"562\" title=\"Eat healthier to reduce water retention\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8312-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8312-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8312-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8312-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Drink_plenty_of_water\"><\/span>4. Drink plenty of water<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><strong>Optimal hydration<\/strong> is essential for a properly functioning healthy body. Thus, you should neither drink too much nor too little. The ideal amount is generally considered to be <strong>30 &#8211; 45ml of<\/strong> <strong>water per kg of body weight.<\/strong> You should try to get close to these values, even if you are concerned about water retention. You certainly don&#8217;t need to be afraid of fluids. It doesn&#8217;t work in the way that you think that if you drink 500ml of water and then suddenly become bloated. There are many factors that influence what happens to the fluid you intake in your body.<span style=\"color: #ff6600;\"> [29]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Equally, however, you shouldn&#8217;t find yourself in a situation where you realize in the evening that you&#8217;ve only had one glass of water all day and start to make up for it. You&#8217;d probably spend the whole night constantly going to the toilet, and you could also put<strong> unnecessary strain on your kidneys.<\/strong> Their water filtration rate is approximately between<strong> 0.8 &#8211; 1 litres of<\/strong> <strong>water per hour.<\/strong> Therefore, larger amounts of water should not be consumed rapidly. <span style=\"color: #ff6600;\">[30]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Therefore, evenly distribute the necessary fluids throughout the day. To make sure you don&#8217;t forget to drink water, you can <strong>set regular reminders on your phone to drink a glass of water.<\/strong> You&#8217;ll see that you&#8217;ll gradually get used to it, and eventually you won&#8217;t even need the reminders.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>As well as possibly improving your problems with a bloated body, sufficient fluid intake will also help you avoid the unpleasant symptoms of dehydration. Read more about these in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-insufficient-water-intake-affects-your-health\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How Insufficient Water Intake Affects Your Health.<\/strong><\/a><strong> <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Learn_to_manage_stress_better\"><\/span>5. Learn to manage stress better<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>We all experience some level of stress in our lives, it&#8217;s normal. There is even positive stress that can help energize your body and get the most out of yourself. However, if you feel debilitating stress for a long period of time, <strong>more of the stress hormone cortisol is released in the body.<\/strong> This can result in greater water retention. <span style=\"color: #ff6600;\">[13-14] <\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>There are many ways to better manage stress, you just need to find one that works for you. For example, exercise, sufficient rest, a relaxing bath, meditation or a walk in the great outdoors can help to <strong>reduce tension and cortisol levels.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>For more tips on reducing stress, see our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/why-is-stress-dangerous-and-how-to-reduce-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Why Is Stress Dangerous and How to Reduce It?<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Get_enough_sleep\"><\/span>6. Get enough sleep<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Sleep has a big impact on many aspects of our lives. And water retention is no exception. Good quality sleep is essential for maintaining hormonal balance in the body, which in turn has a further impact on water management. That&#8217;s why it&#8217;s ideal to get <strong>7 &#8211; 9 hours of undisturbed sleep every day.<\/strong> <span style=\"color: #ff6600;\">[30-31]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>In case you have trouble falling asleep, read the helpful advice in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-fall-asleep-quickly-try-these-simple-tips-for-a-better-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Fall Asleep Quickly? Try Our Simple Tips for a Better Sleep.<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Try_dietary_supplements\"><\/span>7. Try dietary supplements<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>The key to a healthy body that does not need to retain excess water is a <strong>healthy diet, exercise, adequate sleep and a life free of excessive stress.<\/strong> Moreover, there are some dietary supplements that can help you on this journey to get rid of excess water. Which ones are they?<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\"><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/electrolyte-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Electrolytes<\/strong><\/a> help replenish trace elements that a person loses, for example, through sweat. Since some of these (such as sodium and potassium) are involved in the body&#8217;s water regulation, their optimal intake can help prevent excessive water retention.<\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/potassium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Potassium,<\/strong><\/a> together with sodium, contributes to the body&#8217;s water regulation. Its optimal intake can thus help prevent excessive water retention. <span class=\"tadv-color\" style=\"color: #ff6600;\">[32]<\/span><\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/water-loss-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Water Loss<\/strong><\/a> is a unique complex of natural extracts, magnesium and vitamin B6 for women who feel that their body retains excess water. It contains extracts from plants that are considered natural diuretics. As a result, they can help eliminate excess water.<\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/caffeine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Caffeine<\/strong><\/a> is a substance that is again known for its diuretic effects. However, studies suggest that the body can adapt to regular intake of higher doses of caffeine, gradually reducing this effect. <span class=\"tadv-color\" style=\"color: #ff6600;\">[33]<\/span><\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Magnesium<\/strong><\/a> and its functions in the body are intertwined with other electrolytes that affect the body&#8217;s water regulation. In addition, research shows that this mineral can help reduce water retention in the body related to PMS. <span class=\"tadv-color\" style=\"color: #ff6600;\">[34\u201335]<\/span><\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/dandelion-root-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Dandelion Extract<\/strong><\/a> can increase the frequency of urination, thereby helping to reduce water in the body, according to a scientific study. <span class=\"tadv-color\" style=\"color: #ff6600;\">[36]<\/span><\/li><li>You can also give other herbs a chance, including<strong> fennel, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/horsetail-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>horsetail<\/strong><\/a><strong> or nettle, <\/strong>which are also associated with diuretic effects. <span class=\"tadv-color\" style=\"color: #ff6600;\">[37]<\/span><\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/water-loss-1124x749.jpg\" alt=\"Dietary supplements to reduce water retention\" class=\"wp-image-376532\" width=\"843\" height=\"562\" title=\"Dietary supplements to reduce water retention\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/water-loss-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/water-loss-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/water-loss-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/water-loss-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>After reading today&#8217;s article, you already know that many factors influence the amount of water in the body. However, some fluctuation is a natural phenomenon in this respect, so there is no point in stressing about the fact that today you have one kilo more than yesterday. If you want to feel good in your body, focus on a <strong>healthy diet, water intake routine, sufficient exercise, quality sleep and better stress management.<\/strong> You&#8217;ll see that you&#8217;ll feel better, and your body will have no reason to hold on to excess water. And if you can&#8217;t get rid of this problem even with a healthy lifestyle, you should try to see a doctor.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Do you have someone among your friends who complain of swollen feet and face due to water retention? Share this article with them and help them finally find the cause. <\/p>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u039d\u03b9\u03ce\u03b8\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03ae\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03be\u03b1\u03c6\u03bd\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03b1\u03c1\u03b1\u03af\u03bd\u03b5\u03b9; \u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c6\u03c4\u03b1\u03af\u03b5\u03b9 \u03b7 \u03ba\u03b1\u03c4\u03b1\u03ba\u03c1\u03ac\u03c4\u03b7\u03c3\u03b7 \u03c5\u03b3\u03c1\u03ce\u03bd. \u03a3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf, \u03b8\u03b1 \u03c3\u03c5\u03b6\u03b7\u03c4\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03b3\u03b9\u03b1\u03c4\u03af \u03c3\u03c5\u03bc\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03b1\u03c5\u03c4\u03cc \u03ba\u03b1\u03b9 \u03c0\u03ce\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03bf \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03c9\u03c0\u03af\u03c3\u03b5\u03c4\u03b5.<\/p>\n","protected":false},"author":100,"featured_media":376574,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2774],"tags":[6371,6623,7625,7637],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-379600","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-diaita-kai-ugieinos-tropos-zois","8":"tag-6371","9":"tag-6623","10":"tag-7625","11":"tag-7637","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. 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