How Do You Reduce Water Retention? Tips to Stop Retaining Water
The human body is naturally made up of
Water retention can leave you feeling bloated and uncomfortable, and potentially cause some serious medical conditions. We answer all the important questions about what causes water retention and the best treatments.
It’s important that you consult with a medical professional if you struggle with water retention for an extended period. If you’re wondering how you can reduce water retention, the most effective solution is education, so you can resolve it before it starts. In this guide, we answer all your questions about water retention causes, symptoms, and how you can minimize or stop its effects.
Key Takeaways
· Water retention—also known as edema—is the buildup of excess fluid in the body’s tissues. It often shows up as puffiness in the legs, arms, stomach, or fingers and can cause sudden shifts in weight or visible swelling.
· Low protein intake can be just as disruptive as high sodium. While salty foods get most of the blame, a lack of dietary protein can weaken circulation and lead to fluid pooling in tissues, especially in the extremities.
· Dehydration is a hidden driver of water retention. When you’re not drinking enough water, your body holds onto it as a protective measure—making consistent hydration one of the simplest and most effective solutions.
· Hormonal fluctuations, seasonal heat, and even long periods of sitting can all trigger fluid buildup. Understanding these diverse, often overlapping causes is essential to managing retention long-term.
· Lymphatic massage supports the body’s natural detox process. Paired with targeted skincare like Clarins’ Body Fit Active Skin Smoothing Expert, this technique helps visibly reduce puffiness while giving skin a smoother, more toned appearance.
What is water retention?
Water retention, also known as edema, can make you feel bloated and puffy. We tend to carry extra water weight in our arms, stomachs, and legs. Although water retention is normally relatively harmless, it’s important that you consult with a medical professional if you struggle with it for a long time.
Edema can occur when the body retains water in its tissues rather than flushing it away. The result is bloating in some regions of the body, such as the legs, and often translates into extra pounds on the scale. Water retention can also cause the appearance of cellulite.
If you’re asking yourself, “How do I get rid of excess water retention?” There are a few aspects of your lifestyle you can monitor and adjust:
- The food you eat: Your food choices can significantly impact your body’s water retention rate. Foods high in salt and carbohydrates will lead to more water retention in your stomach. A lack of magnesium and potassium in your diet can cause you to carry extra water weight.
- That time of the month: The natural variation in hormones experienced during the menstrual cycle causes the body to hold onto extra water about a week before the menstruation date. It could also increase cravings for processed, sodium-rich food, aggravating bloating and water retention.
- Not moving enough: Sitting or standing for long periods can hurt your fluid circulation system. This could cause excess water to build up in your extremities, like your feet and fingers.
- Medical conditions: Issues with the heart or kidneys could cause an abnormal blood flow around the body. This can lead to a buildup of fluids in some parts of your body.
- Medications: There is a long list of medications that cause water retention, such as anti-inflammatories and a few oral contraceptives.
What causes water retention?
Some of the factors we just mentioned—like diet, hydration, and hormones—are worth exploring in more detail. While water retention is often temporary, the underlying causes can vary and sometimes overlap in surprising ways.
Let’s start with diet. High-sodium foods (think deli meats, frozen meals, and salty snacks) are notorious for throwing off the body’s fluid balance. However, too little protein can also be a hidden trigger—your body needs protein to maintain proper blood flow and fluid exchange. Not enough of it, and excess fluid can start pooling in your tissues. And don’t forget key minerals like magnesium and potassium—when they’re missing from your plate, your body may hold onto water rather than letting it go.
Dehydration is another sneaky cause. When you’re not drinking enough water, your body tends to cling to every drop it gets, just in case. Ironically, staying well-hydrated is one of the best ways to stop retaining water.
Hormonal shifts, particularly leading up to menstruation, are a very normal (yet frustrating) reason many people experience bloating and puffiness. Changing estrogen and progesterone levels can alter how your body holds sodium and water.
Heat and humidity can also play a role—when the temperature rises, your blood vessels expand, making it easier for fluid to leak into surrounding tissues. That’s why some of us feel puffier during summer months.
Lastly, a sedentary lifestyle—even sitting too long at your desk—can lead to fluid buildup, especially in the lower legs and feet. Movement helps the lymphatic system do its job, so light daily activity makes a real difference.
What are the symptoms of water retention?
Here are some of the most common symptoms you can look for to catch edema early:
· Swelling in extremities, such as swollen ankles and fingers.
· Your shoes are a bit tight
· Rings may be more restrictive than usual.
· You could also have a swollen stomach or unexplained weight gain over a short period.
· Some people may gain up to five pounds of water weight
· You might struggle with conditions like carpal tunnel syndrome, headaches, or morning stiffness.
How do you reduce water retention?
Water retention is very rarely dangerous. However, it can leave you feeling bloated and uncomfortable. If you want to lose weight and are looking into how to get rid of water retention, there are several small things that you can do to make a big impact.
What helps with water retention? Try the following to get rid of water retention.
1. Flush it out.
While it may seem counterintuitive, upping your water intake can reduce your water retention rather than the other way around. When dehydrated, your body tends to hold onto extra water to compensate for the lack of water you are drinking. This is one of the best natural ways to eliminate water retention.
Water is also very important for optimal kidney function, which helps filter out toxins and allows excess salt and water to leave your system. Healthy adults should aim to consume around 2 liters of water a day. Instead of juice or fizzy drinks, try drinking water, and you’ll notice a big change in your body’s water retention.
2. Choose the right products.
Choose a targeted product such as our
3. Exercise regularly.
Exercise isn’t just a great way to lose weight and get rid of cellulite, it’s also an effective water retention treatment. When you exercise, your body sweats out the excess water, immediately dropping extra water after strenuous activity. The increased blood flow and circulation brought about by high-intensity workouts can also reduce the retention of fluids in the hands and feet.
Furthermore, when we exercise, we burn through glycogen energy stores, which also helps to reduce water retention. However, it’s important to remember to rehydrate every time you exercise.
4. Lower your salt intake.
If you’re looking into how to
Our bodies need to keep their salt-to-water ratio finely balanced for our overall health. Therefore, it makes sense that there is a link between salt and water retention; the more salt we consume, the more water our bodies will retain.
While you may think that table salt is the main culprit, it’s actually just a small part of the problem. Processed foods like cheese, bread, cold meats, frozen ready-made meals, and snacks like potato chips are filled with sodium. Try to eat as many natural foods as possible; foods such as vegetables, nuts, fruits, and lean protein are low in sodium. Bananas, avocados, and leafy vegetables like spinach could even reduce the levels of sodium found in your body.
5. Increase magnesium, potassium and B-6 intake.
Magnesium oxide and vitamin B-6 are renowned for their prowess as water retention treatments. They aid the kidneys in flushing excess water, toxins, and salt from the system.
Try adding more potassium-rich foods to your diet to reduce water retention in your body. Potassium increases urine production and ensures that excess sodium is flushed out in the process. Avocados, sweet potatoes, spinach, and watermelon are just some of the most potassium-rich foods, all of which contain even more potassium than a banana!
6. Lymphatic massage
A gentle massage can help encourage the movement of lymphatic fluid through the body—helping to flush out excess water and toxins
For best results, pair your massage with a targeted formula like our
Take charge of your skin health and reduce water retention
Reducing water retention isn’t just about looking less puffy—it’s about feeling more comfortable in your own skin. From small tweaks in your daily routine to targeted body care rituals, there are plenty of ways to support your body and release excess water.
Whether it’s making room for lymphatic massage, choosing nourishing foods, or simply remembering to hydrate, every step helps restore balance. And when you pair your lifestyle shifts with sensorial treatments—like a contouring body oil, circulation-boosting cream, or using
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