Battling against water retention

Most of us have probably had this come up either personally or with someone we know. Water retention is something that, if we can bring it back into balance, can yield fairly rapid weight loss. But when it is done in a forced or unhealthy manner, it will not look good and certainly will not be healthy. 

There is always an underlying reason behind the retention of fluid, and it should be addressed rather than simply pitting laboratory-designed chemicals against our body’s natural hormonal and chemical regulatory systems.

There are a few important things we should look at to help keep fluid levels in balance naturally, and two of the main ones are:

1. Staying hydrated
2. Keeping our sodium and potassium in balance

When we get dehydrated, the body activates survival mechanisms to protect our fluid levels. It concentrates the urine (making it much darker) to conserve water for blood plasma and cellular activity.

The pituitary gland monitors our plasma levels, and if they drop—often along with our blood pressure—it triggers the release of arginine vasopressin (an antidiuretic hormone). This stimulates the adrenal glands, which sit on top of the kidneys, to release aldosterone.

These hormones signal the kidneys to reabsorb fluids that would have become urine, concentrating the urine so as little water as possible is lost. They also encourage the reabsorption of sodium so that the body can retain more fluid and avoid a repeat of the dehydration it just experienced.

Once a person has hydrated adequately and vasopressin begins to fall, the opposite occurs: the body releases the extra water along with the sodium it was holding. I like to think of it this way—once the body is thoroughly convinced that we are not in a drought, it will stop storing extra water and release it according to the level of satisfaction reached.

Alcohol is a very strong diuretic. If someone binge drinks, it can lead to several days of rebound fluid retention, especially if proper hydration is not restored afterward.

We react no differently as individuals when we “store up” for uncertain times. This is often in proportion to the level of hardship a person has experienced, and it can turn some people into genuine pack rats. Our body’s subconscious survival mechanisms work the same way.

I like to think of sodium as a mineral that draws water in and potassium as one that helps release it. Imagine a room that keeps allowing people in but has a poorly functioning exit door—it can get uncomfortably full. 

We need both sodium and potassium in balance to allow proper hydration, but when we consume large amounts of salt with very low potassium intake, the body will continue to hold water, resulting in what we recognize as fluid retention.

Many clinical trials show that increasing potassium intake (preferably through food) and keeping sodium at moderate levels can support healthy blood pressure and reduce the risk of heart attack, heart failure, and stroke. Recent studies suggest that improving the potassium-to-sodium ratio could prevent millions of deaths per year worldwide.

Most adults do well with moderate sodium intake—often around 3–4 grams per day—unless their doctor recommends otherwise. Potassium intake should be increased primarily through whole foods. At the same time, monitor your water intake and increase it during times of heat, sweating, or physical activity.

There has been an over-demonization of sodium and an over-emphasis on drinking massive amounts of water. The key is balance:

1. Monitor your thirst
2. Prepared foods usually contain plenty of sodium, but if you cook at home, don’t be afraid to salt your food—salt is essential
3. Eat potassium-rich foods

Some foods rich in potassium include bananas, apricots, cantaloupe, honeydew, oranges, grapefruit, tomatoes, prunes, leafy green vegetables, root vegetables, legumes, potatoes, lima beans, almonds, sunflower seeds, and molasses.

We should aim to keep our urine a pale yellow. Dark yellow means we’re not drinking enough water. Completely clear urine may mean we are drinking too much, which can wash out important minerals like sodium and potassium and lead to fluid imbalance.

Our body not only has a well-designed immune system but also an equally well-designed survival system that will retain water according to the level of “drought” we have subjected it to.