Do you suffer from water retention? This build-up of water in the body causes uncomfortable swelling, mainly in the legs, ankles and feet. The body stores more water than it eliminates. Water retention issues are one of the causes of aqueous cellulite. To combat this imbalance, solutions exist. They mainly involve adopting healthy lifestyle habits. Drink plenty of water, cut back on salt and bring potassium-rich foods to your plate. Let’s take a closer look at potassium and discover the benefits of potassium against water retention.
Benefit #1: reducing sodium levels
Potassium and sodium are both responsible for the body’s fluid and acid-base balance. The two work in tandem and are essential to our health. Sodium supports optimal kidney function and helps reduce water retention. First and foremost, potassium regulates sodium levels. Salt, one of the main culprits behind water retention, traps water in our tissues and prevents it from being eliminated. The thirst we feel after eating something too salty is the body’s way of asking for water to flush out that excess sodium.
Did you know that we consume an average of 12 g of salt per day, while the World Health Organization (WHO) recommends staying below 6 g (roughly 2 g of sodium)? Women who experience water retention are more prone to cellulite. What’s more, salt dehydrates the tissues and can accelerate skin ageing, much like sun exposure or smoking.
Read also: What is the link between water retention and cellulite?
We recommend favouring a balanced diet rich in fresh fruit and vegetables. Avoid processed foods, which tend to be high in salt. Get creative with your meals by using spices and aromatic herbs to add flavour — a natural way to eat with less salt.
Benefit #2: increased urine production
As you know, our bodies are mostly made up of water — around 65% of the human body. As mentioned above, potassium helps regulate the body’s fluid balance. This electrolyte acts as the conductor of our cells’ hydration. It supports healthy kidney function, which maintains the balance between the water we drink and the water we eliminate through urine, sweat and stools. It acts as a diuretic, meaning it promotes diuresis — in other words, the elimination of urine. This depends not only on how much water we drink, but also on our salt and potassium intake.
Potassium helps reduce the amount of water in the body by flushing out excess fluids through urine. Drinking water also helps eliminate toxins. Water, combined with fibre, supports digestion and helps the body reduce excess salt. Contrary to popular belief, staying hydrated is important even when experiencing oedema. If you become dehydrated, your body will do everything it can to hold on to its remaining fluids. By drinking water and eating water-rich fruit and vegetables, you help maintain healthy blood and lymphatic flow.
Adapt your diet to make the most of these benefits
You’re probably wondering where to find potassium — this precious mineral — and which foods to prioritise. It is recommended to eat legumes such as beans, lentils and peas. Also look to oily dried fruits (almonds, hazelnuts, walnuts), spinach, cabbage, mushrooms, avocados and parsley. You’ll also find excellent sources in bananas, papaya, dates, blackcurrants, apricots and citrus fruits. Note that adults should consume at least 3,510 mg of potassium per day.
You now know more about the benefits of potassium against water retention. You have a few leads to help you take care of yourself and reduce excess water in the body. Embrace a healthy lifestyle: a balanced diet and a minimum level of physical activity each week.