7 Tips on How to Relieve Water Retention

7 Tips on How to Relieve Water Retention

Jul 18, 2022Liza Solodovnikova

Are you feeling a little puffy in the morning and wondering how to get rid of the extra water retention? We prepared seven tips on gently relieving the water retention during the day.

Why Does Our Body Need Water?

The average adult human body is made up of 60% water. And the one thing is clear: water is an elixir of life. 

Because water is not only the most significant part of our body in terms of quantity, but it also takes over vital functions. It transports oxygen and essential nutrients to the cells via vessels. Water also flushes toxins and metabolic waste products out of the body via the intestines, liver, and kidneys.

In a day, people lose several liters of water through urine, stool breathing, and the skin in the form of sweat. Therefore it's essential to refill water reservoirs regularly. According to the German Society for Nutrition, adults should drink at least 1.5 liters per day. It is also really important to follow this rule while battling water retention. 

But what if water collects in the wrong places in the body?

How Does Water Retention Occur?

Two-thirds of our body fluid is placed inside the cells. The remaining third circulates in the vessels or occurs in the spaces between cells and organs. If there is water retention, this distribution is out of balance: more water escapes from the cells into the spaces between the cells, and thus the area swells. This water retention is also called edema.



How is Excess Water Noticeable?

Edema usually occurs in the legs, feet, or arms. However, the joints can also be affected. You can notice edema if clothes suddenly feel unusually tight. For example, the sock cuffs can leave pressure points on the legs. The skin on such swollen areas is tight and warm. If you have edema in the joints, they will feel stiff and difficult to move.

With a simple pressure test, you can determine water retention: press the edema with a finger for several seconds. If a dent remains and disappears slowly, then this is water retention. 

You're probably asking yourself: How can I help my body? – and as quickly as possible! It is essential to know why excess fluid is stored in your tissue.



Causes of Water Retention

The causes of water retention are varied. The most common reasons are:

  • Standing, sitting, or lying down for too long.
  • Great heat because the vessels dilate.
  • Menstrual changes and fluctuating hormones.
  • Particular medications, e.g., certain painkillers, antidepressants, or antihypertensive drugs.
  • Long flights or too many flights in a row.
  • Overeating salt.
  • Pregnancy: About 80% of all pregnant women suffer from water retention in the last trimester of pregnancy. These can be hormonal due to the changed water balance and pressure in the body.

Too much fluid in the tissue is partly a completely normal reaction of the body. However, harmful behavior such as smoking, increased alcohol consumption, or obesity increases the risk of unwanted water retention.

Edema can also be a symptom of serious diseases. For example, if you have a weak heart or deep vein thrombosis. In these cases, fluid transportation no longer works properly. If you started to have edema seemingly for no reason and persist, you should see your doctor clarify the causes.

In many of the cases described, you can naturally and gently help your body get rid of excess water retention! As already mentioned, a healthy diet plays a key role. 

But before we go into detail, a note: Many believe that they can lose weight through dehydration. That's a misleading beauty secret, though. You can lose weight quickly through dehydration. However, fat reserves are not going anywhere in this way. You'll return to your regular weight quickly.



7 Best Tips that Will Help to Battle Water Retention

Healthy Diet

It’s a well-known fact that a healthy diet can help get rid of excess fluid. The first results can be seen here quickly.

Tip 1 - Drink Water: The most important thing is to drink enough! It sounds contradictory, but if your body is supplied with sufficient water, it does not form any water reserves and eliminates excess fluid. An adult should therefore drink 1.5 liters per day, mainly water. If you do sports and sweat a lot, you can do more.

Tip 2 - Watch Out for Salt and Sugar: Foods that contain a lot of salt or sugar encourage your body to retain water due to excessive consumption of carbohydrates. Therefore, a conscious low-salt and low-sugar diet is an excellent recipe to prevent water retention and improve health.

Tip 3 - Fresh Food: Fruit and vegetables are particularly water-rich foods. They help you provide a proper water balance in the body because we also absorb an essential proportion of liquid through our food.

You can also get rid of water retention with dehydrating products. Certain foods have a particularly draining effect if you want to drain your body.



Dehydrating Foods

Tip 4 - Tea: Herbal teas have a draining effect. Indeed after a cup of green tea, you notice that you have to visit the bathroom more often. Also, herbal teas made from parsley, birch leaves, or nettles are suitable for draining the body.

Tip 5 - Draining Foods: Asparagus, cucumbers, melons, and pineapples have a particular draining effect. Potatoes, garlic, or rice are also effective. Pay attention to dried fruit and nuts because they contain potassium, contributing to healthy water exchange.


Finally, getting your body moving can help you get rid of excess water retention:

Tip 6 - Sport: Endurance sports such as jogging, cycling, or swimming can improve your circulation. Especially if you have to sit or stand for a long time at work, the movement should counteract edema.

Tip 7 - Fascial Roll: By rolling out muscle parts, you stimulate the lymphatic system and support the body draining itself. 


  • https://www.webmd.com/diet/why-am-i-retaining-water
  • https://www.healthline.com/health/water-retention
  • https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink
  • https://www.healthline.com/nutrition/6-ways-to-reduce-water-retention

Disclaimer: This article is a collaborative effort of the CLAV editorial team, created on the current literature base. All our publications are supplemented with passion and expertise for naturopathy and a healthy lifestyle. Our medical experts approve all texts before publication. Please Note: Dietary supplements are no substitute for a balanced, healthy diet or medical advice.