Stupid water retention

[krustster]

Does anybody have any tips for reducing water retention, diet-wise? I know salt plays a big part... I try to stay low on sodium, but then what ends up happening is I go for a few days with only a little, then I have a salty meal and I bloat up instantly. Should I actually try to maintain a higher level of sodium for a longer period of time, to allow my body to adapt to it?

Any information on nutrient timing, for that matter...? I already drink a zillion gallons of water a day, but it seems to me that I gain water weight depending on when I drink it compared to my salty/high-carb meals. What role do carbs play in water retention? I don't want to hear "2 grams of water for every gram of glycogen" either... everyone goes around spitting that out with no explanation of how it relates to subcutaneous (non-muscle) water.

Finally, I'm curious as to what role potassium plays as well. I already try to balance my sodium intake with adequate potassium, but does this actually have anything to do with water retention?

Reps for educated responses

[krustster]

Nothing at all?

[Cold_As_Ice]

I'm interested in this aswell.

[bigybigy]

Does potassium help lower water retention?

[AlexT]

A lot of carbs make you look bloated, especially if you have been on a low carb diet for a long time. This is why people that do keto diets always hold little water weight and often get flat stomachs.

This means you either should be used to high carbs, making you bloat less or always eat low carbs, meaning you'll never bloat.

Cutting out carbs to look less bloated does make your muscles look less full. In the last day before a bodybuilding competition, you'll see competors take in quite a bit carbs to make their muscles look fuller. Yet they don't take in to much that they bloat, it's about finding the right balance.

For me I look the best after a day having had about 100-150 gr carbs (weighing 161lbs), this makes my muscles look full but my stomach still pretty flat.

[BUGIE]

just out of curiosity how can you tell whether the weight you're carrying is water of just fat?

[NicktheRoofer]

Try the following very gradually:
1. Reduce extra carbs you think you dont need. Keep the carbs unprocessed as possible.
2. Easy on the salt.
3. Eat foods higher in pottasium. Try keeping the pottasium and sodium grams even.
4. Caffiene or any stimulant in moderation.
5. Do cardio, obviously.
6. And most important, watch your calorie intake.

[Wtf?]

I have the same problem with water retention. I've even tried those herbal teas that are supposed to be natural diuretics and they don't work. Besides cutting out salt, all carbs/keto type diet.. the only other thing I've found that works is sweating it out. Like cardio with 2 pairs of sweats on or just turning the heat up ridiclously high and wearing a lot of clothes. If you don't normally drink coffee, try some. If you're not used to drinking it then it can act as a diuretic and help make you sweat.

If you have a juicer or want to eat it or blend it..Celery is a natural diuretic. Lemons too, just cut a few and throw it in water or just drink lemon juice with water.

[metswi6986]

Would a water pill help? Sci fit puts out "water pill"

[Trey70]

I already drink a zillion gallons of water a day,

How much do you actually drink? There is such a thing as over-hydration, and it can cause your electrolytes to be thrown off balance. I've never heard anything over 2 gallons being good.

[melon]

Drop body fat and the water retention will be less noticeable as you will have less fat underneath.

Playing with your solute levels for day to day living is stupid.

[fit coach]

water retention is a temporary condition that can fluctuate day by day.

What is your concern with water retention? You cannot try to keep it low for long periods of time, your body will fight you. When bodybuilders prep for a contest, they do get rid of their water retention but it's just for the day of the competition, you cannot maintain that state.

[littleD18AGON]

I used to naturally have low water retension all the time up until I started taking creatine, now I can't get rid of it! It's making my muscle soft and floppy and looks bad and I think it slows me down. I guess I'm gonna have to do some cardio then and sweat it out without the creatine, also drinking beer doesn't help lol.