Have you ever noticed swelling on your feet or hands, and wondered what may have caused it? That puffiness could be water retention, also known as fluid retention or edema. It is not just from a bump or injury. It may happen when your body holds onto extra fluid for various reasons like high salt intake, hormonal changes, or even prolonged sitting. The extra fluid can make you feel bloated and uncomfortable. Many people do not realise it, but water retention can also be related to serious health conditions like heart or kidney issues. If you are dealing with it and want to know how to get rid of water retention, let us give you some expert-recommended solutions.

What is water retention?

Water retention, also known as edema, occurs when excess fluid accumulates in body tissues, causing swelling. Its common symptoms include puffiness, bloating, and discomfort, particularly in the legs, ankles, and hands. It can result from factors like high sodium intake, prolonged sitting, hormonal changes, or underlying health conditions such as heart or kidney disease. In some cases, it gets reduced on its own but in some cases, it may require medical attention.

Symptoms of water retention

Water retention may cause you to feel a bit heavier than usual and cause swelling and puffiness in the affected areas. Here are some common symptoms of water retention:

• Bloating around the abdominal area
• Swelling in areas like legs, feet, hands and ankles
• Ache in affected body parts and soreness
• Stiff joints
• Unexplained weight fluctuations

10 tips to reduce water retention

Here are some top tips and remedies that can help you reduce water retention at home easily:

1. Keep yourself hydrated

It sounds counterintuitive, but drinking more water can actually help reduce water retention. When you are dehydrated, your body tends to hold onto water to prevent further dehydration. However, by keeping yourself well-hydrated, you signal to your body that there is no need to hoard water, which can help reduce the bloating. “Aim to drink at least 8 glasses of water a day, and remember, drinking herbal teas can also help,” says internal medicine specialist Dr Manjusha Agarwal.

Stay well hydrated to avoid the risk of water retention. Image courtesy: Adobe Stock

2. Eat potassium and magnesium-rich foods

Potassium and magnesium play crucial roles in maintaining fluid balance in the body. On one hand, potassium-rich foods such as bananas, oranges, watermelons, sweet potatoes, and peaches, help your body balance sodium levels, which can help reduce bloating. On the other hand, magnesium, found in foods like spinach, nuts, and whole grains, also helps with fluid balance and can prevent water retention, states Dr Agarwal. So, add these foods to your diet to manage water retention.

3. Follow a low-sodium (salt) diet

Sodium is a major culprit behind water retention. High sodium levels can cause your body to retain water to balance out the excess salt. To combat this, try to cut down on processed foods such as cheese, cold meats, bread, frozen meals, soup mixes, and snacks, which are often high in sodium. The latest Dietary Guidelines for Americans recommend no more than 2,300 milligrams (mg) of sodium per day. So make sure you do not cross this limit and choose fresh whole foods to cook at home to control the amount of salt used.

4. Reduce carbohydrate intake

Carbohydrates, particularly refined carbs, can lead to water retention. When you consume carbs, your body stores them as glycogen, which binds to water in your muscles and liver. By reducing your carbohydrate intake, you might notice a decrease in water retention. According to the 2020-2025 Dietary Guidelines for Americans, adults need at least 130 g of carbohydrates to function each day. Focus on whole grains and limit sugary snacks and white bread to help keep your diet healthy.

Reduces your intake of carbs to manage water retention. Image courtesy: Freepik

5. Take supplements

Certain supplements can help with water retention. Vitamin B6, found in foods like milk, avocado, eggs, carrots, salmon, and spinach, has been shown to help reduce bloating and premenstrual symptoms like water retention, as per the 2020 study published in the Journal of Alternative and Complementary Medicine. Calcium is also beneficial as it can help reduce fluid retention. “Just be sure to talk to your doctor before starting any new supplements to ensure they are right for you,” advises Dr Agarwal.

6. Elevate your feet

If you are dealing with swelling ankles or feet, elevating your feet can help. When you sit or stand for long periods, gravity can cause fluid to pool in your lower extremities. By propping up your feet, you can help the fluid return to your upper body, which can reduce swelling. Try to elevate your feet whenever you can, whether you are free sitting on the couch or lying in bed.

7. Compression socks

Compression socks can be a game-changer for reducing swelling, especially if you are someone who stands for a long time a day. These socks apply gentle pressure to your legs, which helps improve circulation and prevent fluid from pooling. They are particularly useful for people who travel frequently or have jobs that require prolonged standing. Make sure to get the right size and compression level for maximum benefit.

8. Sleep well

Quality sleep is crucial for overall health, including managing water retention. "When you are taking enough rest, your body is better able to regulate fluid balance and process excess sodium. Aim for 7-9 hours of sleep each night, and try to establish a regular sleep schedule to help keep your body systems in check," explains Dr Agarwal.

Sleep properly to reduce fluid retention. Image courtesy: Pexels

9. Stay active

Regular physical activity helps improve blood circulation and can prevent fluid from building up in your extremities. As per the Scientific Reports, exercise helps let the body sweat out extra water that may cause water weight. Whether it is a brisk walk, a bike ride, or a yoga session, staying active helps your body manage fluids more effectively. Aim for at least 30 minutes of moderate exercise for at least 5 days a week. Plus, exercise can also improve your mood and energy levels!

10. Water pill

Diuretics (often referred to as water pills) can be used to help reduce water retention, according to a study published by StatPearls. These medications work by increasing urine production, which helps eliminate excess fluid. However, they should only be used after being prescribed by a doctor, as they can have side effects and may not be suitable for everyone.

What causes water retention?

Water retention, or edema, can result from various factors and conditions, which include:

• Poor food choices, particularly a high intake of sodium, can lead to fluid retention.
• Prolonged standing or sitting, such as during long flights, can restrict circulation and cause swelling.
• A higher intake of sodium is associated with fluid retention.
• Compromised immune system due to allergic reactions, infection, burns, trauma, or clots can lead to edema.
• Menstrual changes and hormonal imbalances can affect fluid balance in the body.
• Certain drugs, including chemotherapy agents, over-the-counter pain relievers, blood pressure medications, Parkinson’s disease medications, some hormonal birth control pills, and steroids, may contribute to edema.

Medical conditions that may cause fluid retention

• Pregnancy
• Heart failure
• Kidney diseases
• Arthritis
• Autoimmune diseases such as lupus
• Thyroid disease such as hypothyroidism
• Cirrhosis of liver
• Deep vein thrombosis (DVT)

You may notice swelling in your feet if you are pregnant. Image courtesy: Shutterstock

Diagnosis

"To diagnose water retention, your doctor will start with a thorough physical examination and assess your symptoms while also considering your medical history. This helps in identifying potential causes of water retention," says Dr Agarwal. In addition to these steps, your doctor may order a number of diagnostic tests to further find the issue, which may include:

• Blood work
• Urinalysis
• Liver function tests
• Kidney function tests
• Chest X-ray
• Heart function tests, such as electrocardiograms (ECG)

Treatment

If your body does not reduce to its balanced state naturally, it is important to seek medical help. Treatment for water retention, or edema, often focuses on addressing the underlying cause. Your healthcare provider will assess your condition and may recommend one or more of the following approaches to help manage and relieve fluid buildup:

• Diuretics to help remove salt and water from the body through urine
• Certain supplements, such as potassium or magnesium
• Compression socks
• Diet changes like reducing sodium intake or increasing consumption of diuretic-rich foods
• Stay physically active

Make sure you consult your healthcare provider to reduce water retention if it does not get better with these tips!

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