1. Hydration Over Dehydration

Yes, you need to drink more water to reduce water retention. When your body is dehydrated, it panics and holds onto every ounce it gets. Aim for half your body weight in ounces daily — and more if you’re sweating hard at the gym.

Add a pinch of Himalayan salt and a splash of lemon to your water to help with mineral balance and absorption.

2. Ditch the Inflammatory Culprits

Some of the most common foods that cause bloating and inflammation are:

• Refined sugar

• Alcohol

• Dairy

• Ultra-processed carbs

• Carbonated drinks
  Try going 7 days without these and see how your body responds. You might be shocked at the difference.

3. Support Your Lymphatic System

Your lymphatic system doesn’t have a pump (like the heart), so it needs you to keep things moving.

Here’s how to do it:

• Rebounding (jumping on a mini-trampoline)

• Sauna and cold plunge therapy 

• Foam rolling and light stretching

• Dry brushing or lymphatic massage

4. Load Up on Natural Diuretics

Certain foods help reduce water retention naturally:

• Asparagus

• Cucumber

• Dandelion tea

• Lemon

• Ginger

• Celery
  These help your body flush excess water while delivering nutrients that reduce inflammation.

5. Keep Moving — But Don’t Overtrain

Moderate, consistent training keeps your digestion and lymphatic system working. But overtraining can backfire — leading to cortisol spikes and more bloating. If you’re feeling puffy despite working out more, it might be time to recover harder, not just train harder.

Final Takeaway:

This isn’t about “looking skinny.” It’s about feeling amazing in your own skin — energized, clear, and ready to take on the season. Start making these shifts now and your summer body (and mind) will thank you.