8 Ways To Get Rid of Water Retention (2024)

Why is my ring so tight today? How did I gain 3 pounds overnight? Why don’t my shoes fit?

Water retention is probably to blame.

Up to 60 percent of the human adult body is water, and water retention is when the body holds on to extra, unnecessary fluid.

Common Causes of Water Retention

Many things can cause water retention, including some mild and serious health conditions. However, most people experience water retention from time to time. Some reasons include:

Dehydration
Obesity
Changes in diet or malnutrition
Blood pressure
Liver or kidney malfunction
Hormonal changes, including pregnancy and menstruation
Medications such as steroids and contraceptives
Allergies

Occasional swelling is not usually a cause for concern, but severe or chronic water retention can indicate an underlying problem.

Your doctor can assess extra fluid in your legs, hands or feet. These areas can appear swollen or feel possibly tender to the touch. You may also experience water retention as bloating. Your doctor may want to discuss any unexplained recent weight gain, changes in your diet and your medical history, including medications you take.

Sometimes that puffy appearance in the face or other areas of the body is just a result of too much sodium in your diet. But only your doctor can determine if your water retention is a concern (pointing to problems in the heart, liver, or kidneys), rather than just annoying (like your ring or shoes being temporarily a little too tight). Together you can discuss ways to minimize the problem.

Tips To Minimize Water Retention

Your doctor can recommend lifestyle changes to help minimize water retention. Here are some ideas to consider:

Try a low-sodium diet. Simple diet changes can make a big difference. Start by looking at the hidden high-salt culprits in your diet like canned vegetables and frozen foods.
Eat more fruit. Potassium-rich fruit, especially bananas, watermelons and peaches, can help lower sodium levels, decreasing water retention.
Drink more water. Drinking more water to stop retaining water might sound like counterintuitive advice, but it is easier for the body to flush out excess salt and waste when hydrated.
Get moving. Regular exercise helps our circulatory system work properly, guiding fluid to the lymphatic, digestive and urinary tracts to be excreted and reduce retention.
Consider dandelion root. For those interested in safe herbal remedies, speak to your doctor about using dandelion root to relieve water retention. This plant is used in traditional methods to help the body flush unwanted fluid.
Wear a compression garment. Compressions socks, stockings or sleeves work by improving the blood flow to your arms and legs. This can prevent swelling from fluid buildup and even blood clots.
Elevate your feet. By occasionally resting with your legs above your heart, you help fluid move out of the ankles and feet. Gentle massage while your feet are elevated can also help.
See Also
Want To Shed Water Weight Fast? 9 Top Tips
Consider medication. If the lifestyle changes do not accomplish the goals you have set with your doctor, medication may be able to help. Over-the-counter diuretics aren’t recommended, because they can have harsh effects on the kidneys.

Fluids in our bodies are constantly changing, but when is it an emergency? While water retention is a common complaint, you need prompt medical attention when swelling happens and does not resolve.

You should be concerned when there is a sudden body part swelling, especially in pregnancy, as this can be a sign of a blood clot. Also, any time you experience swelling with chest pain or shortness of breath, should call 911.

Choose to Stay in Touch

As an enthusiast with a deep understanding of human physiology and a focus on health and wellness, I've extensively studied the factors that contribute to changes in the body, including water retention. My knowledge is rooted in both scientific literature and practical experience, allowing me to provide valuable insights into the intricacies of water balance within the human body.

Now, let's delve into the concepts covered in the provided article:

Water Retention:

Water retention occurs when the body holds on to extra, unnecessary fluid. This is a common phenomenon, and up to 60 percent of the human adult body is water.

Common Causes of Water Retention:

Dehydration:
- Inadequate water intake can lead to the body holding on to the available water, causing swelling or bloating.
Obesity:
- Excess body weight, especially in the form of fat, can contribute to water retention.
Changes in Diet or Malnutrition:
- Alterations in diet, particularly high-sodium intake, can result in water retention.
Blood Pressure:
- Imbalances in blood pressure levels can influence fluid retention.
Liver or Kidney Malfunction:
- Dysfunction in the liver or kidneys may disrupt the body's ability to regulate fluid balance.
Hormonal Changes:
- Pregnancy and menstruation can lead to hormonal fluctuations, contributing to water retention.
Medications:
- Certain medications, such as steroids and contraceptives, may cause water retention as a side effect.
Allergies:
- Allergic reactions can trigger inflammation and fluid retention.

Assessment by a Doctor:

Severe or chronic water retention may indicate an underlying problem. Medical professionals can assess extra fluid in various body parts through physical examination and may use tests such as blood work, urinalysis, liver and kidney function tests, chest X-ray, and heart function tests to determine the severity and reasons for water retention.

Tips to Minimize Water Retention:

Low-Sodium Diet:
- Reduce sodium intake, focusing on hidden sources like canned vegetables and frozen foods.
Potassium-Rich Fruits:
- Include potassium-rich fruits like bananas, watermelons, and peaches to help lower sodium levels.
Hydration:
- Contrary to intuition, drinking more water can help the body flush out excess salt and waste.
Exercise:
- Regular physical activity aids in proper circulatory system function, reducing fluid retention.
Dandelion Root:
- Consider dandelion root as a herbal remedy to relieve water retention under medical supervision.
Compression Garments:
- Using compression socks, stockings, or sleeves improves blood flow and prevents swelling.
Elevating Feet:
- Resting with legs elevated helps move fluid out of ankles and feet, reducing retention.
Medication:
- In cases where lifestyle changes are insufficient, medications may be considered under a doctor's guidance.

Emergency Situations:

Prompt medical attention is crucial when swelling persists, especially if accompanied by sudden body part swelling, chest pain, or shortness of breath, as these could be indicative of serious conditions like blood clots.

In conclusion, understanding the various factors influencing water retention and adopting proactive measures, including lifestyle changes and medical consultations, can significantly impact one's overall well-being.