Feeling but not seeing your abs? Many of you who are fit often ask why you aren’t seeing them “pop” like your glutes or arms do. It’s most likely from inflammation due to overindulgence and other unhealthy habits. Water retention can absolutely mask muscle definition. It occurs when excess fluid builds up inside the body. Here are six “easy” ways to lose it and prevent it from returning.

1. Drink water! It’s ironic but effective. When you’re dehydrated your body tends to retain water. Drink when your thirsty, and drink more in hot temps and when you’re exercising.

2. Eat unprocessed foods. Foods high in sugar and salt (processed, packaged foods) increase water retention in the body. Unprocessed whole foods win every time.

3. Exercise consistently. Movement forces excess fluid to be eliminated through sweat and urine.

4. Sleep. One or two nights of poor sleep can cause your hormones to change and lead to temporary water retention. Sleeping affects the sympathetic renal nerves of your kidneys which regulate body sodium levels. The body works like a plumbing system when you are asleep and flushes out all the toxins.

5. Stress. Chronic stress increases cortisol levels which directly impacts fluid retention in the body. This happens b/c stress increases the hormone in the body which controls water balance, known as ADH. It sends signals to the kidneys about pumping water to other parts of the body.

6. Take Probiotics. They replenish nutrients and assist the intestines in output.