How to Reduce Water Retention Quickly

I often get asked questions like, ‘How do I reduce water retention? I feel puffy all over!’

This is something I used to wonder about this myself all the time. I’d be feeling great one moment and then suddenly my body seemed to increase in size. Like literally overnight.

Or sometimes it would happen straight after a workout. I was a bit confused.

Had I somehow put on weight overnight? I knew that that wasn’t possible. After all, I’d been eating well (or so I thought) and exercising regularly. Then it hit me – this must be caused by water retention.

So, I decided to do some thorough research and learn more about what water retention really is. I wanted to learn what causes fluid retention and best ways to reduce it so I could feel confident and happy in my own skin!

What I did find is that it is really common, especially among women, but I wish I had known more about it sooner.

With a few small lifestyle and diet changes, you can reduce water retention and even avoid it completely. Here’s what you should know.

What Is Water Retention?

Water retention, also known as edema, is a condition where excess fluid accumulates in the body’s tissues, leading to swelling and a feeling of bloating.

It can happen to anyone, regardless of their age, weight, gender or fitness level. But don’t worry! It’s usually temporary and can be managed with some simple lifestyle adjustments.

RELATED POST: HOW TO GET RID OF BLOATING

Symptoms of Water Retention in Women

• Swollen Limbs

The most common symptom of water retention is swelling in the extremities, such as the feet, ankles, and hands. This swelling may make it difficult to wear certain shoes, jewelry or clothes.

• Abdominal Bloating

Women may experience bloating and a feeling of fullness in the abdominal area. This can be particularly noticeable during the menstrual cycle.

• Puffiness in the Face

Water retention can also manifest as facial puffiness, especially around the eyes and cheeks. This can give a tired and swollen appearance.

• Weight Fluctuations

Women may notice sudden weight gain or fluctuations due to the accumulation of excess fluid in the body.

Why Am I Retaining Water – Most Common Causes of Fluid Retention in Women

The body is made up of 70% water. We need it for our blood, bones, organs, and muscles to function properly. When we don’t have enough water, we become dehydrated and don’t feel well.

Sometimes, our body chooses to hold on to extra water, and we can feel this from the puffiness and swelling all over our body.

Hormonal Fluctuations During Your Cycle

Women experience hormonal changes throughout their menstrual cycle, which can affect fluid balance. Hormones like estrogen and progesterone can cause the body to retain more water during certain phases, leading to bloating and swelling.

You may feel extra puffy if you are taking birth control. Other hormone conditions such as hypothyroidism and adrenal fatigue can also cause water retention and leave you feeling puffy.

Pregnancy

During pregnancy, the body undergoes significant changes, including hormonal shifts and increased blood volume. These changes can cause fluid retention, particularly in the legs and feet, resulting in swelling.

Sodium / Potassium Balance

You need a balance of both sodium (salt) and potassium for proper fluid balance. Sodium and potassium are electrolytes. Electrolytes are minerals that help us balance the amount of fluids in our body and keep our nerves and muscles functioning properly. 

If you have too much sodium in your body, this can lead to water retention. And additionally, if your diet is lacking in potassium-rich foods you could be making your water retention worse.

Most people actually eat enough sodium (even too much, more on that below) but not potassium. Taking a potassium supplement or eating food high in potassium can help.

Coming back to sodium. As I mentioned, most people eat enough sodium and a lot of them even consume too much sodium. Eating too much salt can disrupt your body’s fluid balance and contribute to water retention. If you eat a lot of processed foods, fast food, and high-sodium condiments, it’s very likely you are eating too much salt.

Sedentary Lifestyle

Lack of physical activity can impair circulation and lead to fluid retention. Moving your body regularly helps promote blood flow and reduces the likelihood of fluid accumulation.

Medication and medical conditions

Certain medications, such as hormonal contraceptives, non-steroidal anti-inflammatory drugs (NSAIDs), and some blood pressure medications, can cause water retention. Additionally, certain medical conditions like kidney or heart problems can be associated with water retention.

Chronic Stress and Adrenal Fatigue

When the adrenal glands (glands on top of your kidneys) are under chronic stress or overworked, your cortisol (stress hormone) production may become imbalanced and your body can experience a condition called adrenal fatigue.

Adrenal fatigue is often described in terms of different stages. During Stages 1 and 2, the body is continuously subjected to various forms of stress, whether it’s mental, physical, or emotional. As a response, the adrenal glands release high amounts of cortisol. Elevated cortisol levels can contribute to weight gain, particularly in the abdominal area. Additionally, you may experience several other issues, including difficulties with sleep.

In Stages 3 and 4 of adrenal fatigue, the adrenal glands become depleted and struggle to produce sufficient cortisol. Consequently, cortisol levels become very low. In these stages, people often find it challenging to get out of bed in the mornings, tend to sleep excessively, feel exhausted even after minimal physical exertion, and may have difficulties standing for extended periods of time.

I unfortunately experienced this first hand and it was pretty bad. If you want to learn more about my experience with adrenal fatigue, please read this blog and check out this Instagram post where I talk about how I got there and what I did to recover from adrenal fatigue.

And what does this have to do with water retention?

Well, as I mentioned, if your body goes to Stages 3 and 4 of adrenal fatigue, your body will struggle to produce enough cortisol. And since cortisol helps regulate the excretion of sodium by the kidneys, when cortisol levels are low, your kidneys may retain sodium. And too much sodium then leads to increased fluid retention.

Another hormone that gets released when your body is under stress is aldosterone.

This hormone plays a crucial role in regulating the levels of water and electrolytes, such as sodium, potassium and magnesium, in your blood as well as maintaining your blood pressure.

However, when you experience stress, aldosterone signals your kidneys to retain salt, leading to increased fluid retention in your body. The purpose of this mechanism is to ensure that your body retains as much fluid as possible in case of any potential emergencies.

As a result, your body may retain too much water which can lead to swelling in various parts of the body, such as the face, ankles, and abdomen. 

The increased sodium levels in specific areas, such as the thighs, can also contribute to the appearance of cellulite. So basically, if you feel like you have gained weight literally overnight it’s very likely that you feel like this primarily due to excess fluid. I know this is frustrating but I promise, there are things you can do to reduce and manage water retention!

How to Reduce Water Retention Quickly

Eat a Balanced Diet

• Limit Sodium Intake

Reduce your consumption of salt. You can do this by eating less processed foods, canned soups, fast food, and salty snacks. Opt for fresh, whole foods instead.

• Increase Potassium-Rich Foods

Incorporate foods like bananas, avocados, spinach, and sweet potatoes into your diet. Potassium helps regulate fluid balance in the body.

I also use a supplement, potassium chloride (brand NOW Foods) to help balance my potassium levels. It’s a powder and I just add a bit to my smoothies. You can’t taste it at all.

• Reduce Refined Carbs Intake

Refined carbs are not good for our diet. When we eat them, our blood sugar levels spike leading to high insulin levels, which can be stored as fat. Then, our bodies also retain more sodium which leads to water retention.

If you are not sure where to start, I have a free 7 day Meal plan that is refined sugar free! You can download it below :)

• Stay Hydrated

Drinking enough water can help flush out excess fluids and toxins. Aim for at least 8 cups of water per day.

Do Low-Intensity Cardio

Activities such as walking, jogging, swimming, or cycling help improve circulation and reduce fluid retention.

From my personal experience (and fitness goals), walking has helped me not only get leaner and more toned, but also reduce water retention.

RELATED POST: HOW TO GET LEAN LEGS – WHY YOU NEED CARDIO FOR LEAN LEGS

Benefits of Walking:

• Promotes Circulation

Walking is a low-impact cardiovascular exercise that stimulates blood flow throughout the body. It helps improve the efficiency of the lymphatic system, which plays a vital role in fluid drainage and waste removal. By increasing circulation, walking can assist in reducing fluid buildup and swelling associated with water retention.

• Muscle Contraction and Movement

Walking involves the contraction of leg muscles, which acts as a natural pump for lymphatic fluid. This rhythmic contraction helps to propel fluid through the lymphatic vessels, aiding in the removal of excess fluid and reducing water retention.

• Helps Remove Excess Water From Body

Physical activity, including walking, can induce sweating and increased urine production, which supports the elimination of excess fluids from the body. Sweating helps regulate body temperature and can contribute to reducing water retention. Additionally, walking stimulates kidney function, enhancing the excretion of water and waste products through urine.

• Reduces Sedentary Behaviors

Prolonged periods of sitting or standing in one position can contribute to fluid accumulation and water retention. Walking breaks up extended periods of inactivity and promotes movement, which helps prevent fluid from pooling in the legs and feet.

• Reduces Stress

Walking outdoors or engaging in nature walks can have a positive impact on our mental well-being. Stress can influence fluid balance in the body, and managing stress levels can indirectly contribute to reducing water retention.

Do Resistance Training

Resistance training helps build and strengthen muscle mass while reducing body fat. As muscle mass increases, it can improve overall fluid balance and promote a more efficient metabolism. This can contribute to reducing water retention and promoting a leaner physique.

RELATED POST: FULL BODY RESISTANCE TRAINING WORKOUT

Understand Your Hormones

Hormonal Changes During Your Cycle, Pregnancy, Perimenopause and Menopause

During your cycle, pregnancy, perimenopause and menopause, your body will go through normal hormonal fluctuations. Understanding these fluctuations can help you anticipate and manage water retention during specific phases related to you cycle and reproductive health.

• Menstrual Cycle

Throughout the menstrual cycle, estrogen and progesterone levels fluctuate, which can impact fluid balance. Many women experience water retention in the premenstrual phase, also known as the luteal phase, which occurs in the week or two leading up to menstruation. During this time, both estrogen and progesterone levels are elevated, and this hormonal shift can contribute to fluid retention. By tracking your menstrual cycle and being aware of these hormonal changes, you can prepare for and manage water retention more effectively during this phase.

RELATED POST: REGULATE YOUR PERIOD WITHOUT BIRTH CONTROL

• Pregnancy

Pregnancy is a time of significant hormonal changes, particularly with the rise in estrogen and progesterone levels. These hormonal shifts can lead to increased fluid retention throughout the body, resulting in swelling and edema, especially in the legs, ankles, and feet. Understanding the hormonal changes associated with pregnancy can help you anticipate and manage water retention through lifestyle adjustments, such as regular physical activity, proper hydration, and wearing supportive footwear.

• Perimenopause and Menopause

The hormonal fluctuations that occur during perimenopause and menopause can also contribute to water retention. As estrogen levels decline, women may experience changes in fluid balance, leading to increased water retention. Hot flashes and night sweats, common symptoms during this phase, can further affect fluid levels and potentially contribute to water retention. Being aware of these hormonal changes can help you make dietary and lifestyle adjustments, such as reducing sodium intake and engaging in regular exercise, to manage water retention effectively.

• Effects of Birth Control on Your Hormones and Water Retention

If you suspect that hormonal contraceptives are contributing to water retention, talk to your healthcare provider about alternative options that may have fewer side effects. Hormonal contraceptives, such as birth control pills, patches, or hormonal IUDs, can sometimes cause fluid retention as a side effect.

RELATED POST: WEIGHT LOSS AND BIRTH CONTROL

Reduce Stress

Stress can have a significant impact on our overall well-being, including fluid balance in the body. When we are stressed, our bodies release stress hormones like cortisol, which can disrupt various physiological processes, including fluid regulation.

High levels of stress can lead to water retention and bloating. This occurs because stress hormones can affect the permeability of blood vessels and the functioning of the lymphatic system, which plays a crucial role in fluid balance and waste removal. As a result, fluid may accumulate in tissues, leading to swelling and discomfort.

By actively reducing stress, we can help restore balance to our bodies and minimize water retention.

Practice stress management techniques by incorporating activities like yoga, meditation, deep breathing exercises, walking or engaging in hobbies that help you relax and reduce stress levels.

Prioritize self-care – make sure you get enough sleep (as sleep plays a crucial role in our stress levels) and set aside time for relaxation. Our bodies go through so much stress each day (whether we realize it or not), so carving out some time to relax and unwind is really not a luxury – but a necessity.

RELATED POST: IS STRESS CAUSING YOUR WEIGHT GAIN?

Medications and Supplements

• Diuretics

In some cases, your doctor may prescribe diuretic medications to help reduce excess fluid. However, you should used these only under medical supervision.

• Dandelion or Nettle Tea

Certain herbal teas, such as dandelion tea or nettle tea, may have diuretic properties. Consult with a healthcare professional before using them.

• Magnesium

Increasing your magnesium intake may help to reduce water retention. Plus, magnesium can help with PMS – bonus! Try eating magnesium-rich foods such as nuts, whole grains, dark chocolate and leafy vegetables.

Simple Everyday Lifestyle Modifications You Can Do to Reduce Water Retention

Elevate your legs

If you experience swelling in the legs or feet, elevating them above heart level for 20-30 minutes can aid in fluid drainage. You can practice this each day for 10 minutes – elevating your legs also helps digestion and overall circulation.

By raising your legs above heart level, you create a downward flow of blood and lymphatic fluid towards the heart. This helps to counteract the effects of gravity, which can cause fluid to pool in the lower limbs.

Avoid prolonged sitting or standing

Take regular breaks to stretch your legs if you have a sedentary job, or try to avoid standing for long periods without breaks.

Conclusion

Water retention can be an uncomfortable and frustrating experience, but with the right knowledge and lifestyle adjustments, you can manage and reduce it.

By paying attention to your diet, staying hydrated, engaging in regular exercise, managing stress, and considering natural diuretic options, you can say goodbye to bloating and enjoy a more comfortable and confident life.

Remember, it’s always advisable to consult with a healthcare professional to determine the underlying cause and receive personalized guidance for your specific situation.

If you have any questions, please feel free to ask in the comments below!

Love Rachael xx