How To Get Rid Of Water Retention: Evidence‑Based Strategies
Water retention (also called fluid retention or edema) happens when excess fluid builds up in the body’s tissues. It can cause swelling (often in the feet, ankles, hands, or abdomen), a feeling of puffiness, and weight fluctuations. In many cases it’s harmless and related to diet or hormones, but it can also signal an underlying medical condition.
Below are evidence‑based ways to help get rid of water retention, plus important red‑flag symptoms that mean you should seek medical care. All recommendations are drawn from credible health sources such as the NHS (UK) and the Mayo Clinic.
What Is Water Retention?
Water retention is the accumulation of excess fluid in body tissues. The medical term for noticeable swelling due to fluid is edema.
According to the UK’s National Health Service, edema often affects the legs, ankles and feet, but it can also occur in the hands, arms, and face. It may be mild and temporary, or linked to underlying issues such as heart, kidney, or liver problems, or side effects of medications (for example, some blood‑pressure drugs and NSAIDs) NHS – Edema.
Common Causes of Water Retention
Reliable medical sources list several common causes:
- Standing or sitting too long – Gravity pulls fluid into lower legs and feet if you’re in one position for many hours NHS – Edema.
- High salt (sodium) intake – Sodium causes the body to hold onto water. Reducing sodium helps decrease fluid retention Mayo Clinic – Edema.
- Hormonal changes – Many women get mild water retention before their period or during pregnancy.
- Medications – Some blood pressure medicines, certain diabetes drugs, steroids, and NSAIDs can cause edema as a side effect Mayo Clinic – Edema.
- Underlying health conditions – Heart failure, kidney disease, liver cirrhosis, chronic venous insufficiency, and lymphatic problems are important medical causes NHS – Edema.
Because edema can signal something serious, persistent or unexplained swelling should always be discussed with a clinician.
Lifestyle Steps To Help Get Rid Of Mild Water Retention
For mild, short‑term water retention in otherwise healthy people, major health organisations recommend several self‑care approaches.
1. Reduce Salt (Sodium) Intake
Excess sodium is one of the most common contributors to fluid retention.
The Mayo Clinic recommends cutting back on salt to help reduce edema and advises reading food labels to avoid high‑sodium processed foods such as canned soups, processed meats, and salty snacks Mayo Clinic – Edema Treatment.
Practical steps include:
- Cooking more from scratch instead of relying on packaged foods.
- Choosing “no salt added” or “low sodium” versions when available.
- Limiting fast food and restaurant meals, which are often high in sodium even if they don’t taste very salty.
2. Move Regularly and Avoid Long Periods of Sitting or Standing
Moving your muscles helps pump fluid back toward your heart.
The NHS notes that regular movement and exercise can reduce leg swelling, especially if edema is related to prolonged sitting or standing NHS – Edema.
Helpful habits:
- Take short walking breaks at least every hour if you sit or stand a lot at work.
- Gently flex and extend your ankles and knees while seated (for example, during flights or desk work).
- Incorporate low‑impact exercise like walking, swimming, or cycling most days of the week if your doctor approves.
3. Elevate Swollen Limbs
Elevation uses gravity to help fluid drain away from the affected area.
The Mayo Clinic recommends elevating swollen legs above the level of your heart when possible, especially at the end of the day, to lessen edema in the feet and ankles Mayo Clinic – Edema Treatment.
How to do it:
- When resting, put your feet on pillows so they’re higher than your chest.
- If your hands are swollen, rest them on cushions at shoulder height or higher.
4. Wear Compression Garments (If Advised)
Compression stockings or sleeves apply gentle pressure to help prevent fluid from pooling in the limbs.
Health services frequently recommend compression stockings for leg edema related to varicose veins or venous insufficiency, under medical guidance NHS – Edema.
Important:
- Use the type and strength (pressure rating) recommended by a healthcare professional.
- Poorly fitted compression garments can be uncomfortable or counter‑productive.
5. Maintain a Healthy Weight
Excess weight can impair blood flow and increase pressure in leg veins, making fluid buildup more likely.
The Mayo Clinic notes that obesity is a risk factor for edema and that managing weight through diet and exercise can help improve swelling over time Mayo Clinic – Edema.
6. Review Medications With Your Doctor
Since several common medications can cause water retention, the Mayo Clinic recommends reviewing your drug list with a clinician if you develop swelling after starting a new medicine Mayo Clinic – Edema.
Do not stop prescribed medications on your own; instead, ask whether:
- A dose adjustment is possible, or
- An alternative medication might be appropriate.
Medical Treatments For Water Retention
If lifestyle measures aren’t enough—or if fluid retention has a medical cause—professional treatment is needed.
1. Treat the Underlying Condition
The NHS emphasises that effective management of edema requires identifying and treating the underlying cause, whether it’s heart failure, kidney or liver disease, venous insufficiency, or a lymphatic problem NHS – Edema.
Depending on the diagnosis, treatment might involve:
- Heart medications for heart failure
- Diuretics (water tablets) under supervision
- Treatment of kidney or liver disease
- Procedures or surgery for venous disorders
2. Diuretics (“Water Tablets”)
Diuretics help the body excrete excess fluid via the kidneys. According to the Mayo Clinic, doctors sometimes prescribe diuretics such as furosemide for edema, but they must be used with care because they can affect electrolyte balance and kidney function Mayo Clinic – Edema Treatment.
Key points:
- They should only be taken under medical supervision.
- Regular monitoring (for example, kidney function and electrolytes) is often required.
- They are not appropriate for everyone and are usually reserved for specific causes of edema.
When Water Retention Is an Emergency
Swelling is sometimes a sign of a serious condition requiring urgent attention.
The Mayo Clinic advises seeking emergency care if you have Mayo Clinic – Edema Symptoms:
- Sudden, unexplained swelling, especially if it’s painful or in one leg (possible blood clot).
- Shortness of breath, difficulty breathing, or chest pain along with swelling (possible heart or lung problem).
- Swelling that comes on quickly after an injury, such as a fall.
Contact a doctor promptly (non‑emergency) if:
- Swelling is persistent, worsening, or unexplained.
- You have a history of heart, kidney, or liver disease and notice increased swelling or rapid weight gain.
- Over‑the‑counter and self‑care measures do not improve symptoms.
Summary: Key Ways To Get Rid Of Water Retention
Based on guidance from major medical organisations:
- Limit salt intake to reduce fluid retention.
- Move regularly, avoid prolonged sitting or standing, and exercise if approved.
- Elevate swollen limbs to help fluid drain.
- Use compression garments if recommended by a professional.
- Maintain a healthy weight and review medications with your clinician.
- See a doctor for persistent, severe, or unexplained swelling, or any red‑flag symptoms.
These steps can help get rid of mild water retention, but proper medical evaluation is essential whenever edema is new, severe, or associated with other symptoms.
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