What is the best drink for swollen ankles? Finding relief through proper hydration

September 26, 2025 •

5 min read

Fluid retention, or edema, is a common issue affecting millions, often causing discomfort in the lower extremities. For those seeking relief, a common question is: What is the best drink for swollen ankles? The answer lies in a combination of proper hydration and targeted anti-inflammatory properties.

Quick Summary

Ensuring adequate hydration with plain water is crucial, supported by natural diuretics like parsley tea and anti-inflammatory options such as ginger tea or green smoothies rich in magnesium and potassium.

Key Points

Prioritize Plain Water: Staying well-hydrated with water is the most effective way to help your body flush out excess sodium and prevent fluid retention, a key cause of swelling.
Try Anti-Inflammatory Teas: Herbal teas like ginger and turmeric contain compounds that actively reduce inflammation, offering targeted relief for swollen ankles.
Embrace Natural Diuretics: Parsley tea is a powerful natural diuretic that can help your body eliminate accumulated fluids and reduce swelling.
Boost Potassium and Magnesium: Incorporate drinks rich in potassium and magnesium, such as green smoothies with spinach and bananas, to help balance fluid levels.
Avoid High-Sodium and Sugary Drinks: Limit your intake of beverages with high sodium content, alcohol, and excessive sugar, as they can worsen fluid retention and inflammation.
Consider Lifestyle Changes: Combining the right drinks with other strategies like elevating your feet, wearing compression socks, and regular movement provides a comprehensive approach to managing swollen ankles.

The Core Role of Hydration

When your body is dehydrated, it tends to retain fluid as a survival mechanism, leading to or worsening swelling. Therefore, the single most important action you can take is to increase your intake of plain, clean water. Drinking sufficient water helps flush excess sodium and waste products from your kidneys, which directly combats water retention. Aim for at least eight to ten 8-ounce glasses daily, adjusting based on your activity level and climate.

Why Water is the Foundation

Flushes Sodium: High sodium intake is directly linked to fluid retention. Proper hydration aids your kidneys in flushing out excess salt, which can build up and cause swelling in the ankles and feet.
Improves Circulation: Staying hydrated ensures that blood flows properly throughout the body, preventing fluid from pooling in the lower extremities.
Regulates Fluid Balance: The body's fluid balance is a delicate system. When you don't drink enough water, this balance is disrupted, causing the body to hold onto any fluid it can, leading to edema.

Harnessing the Power of Anti-Inflammatory and Diuretic Teas

Certain herbal teas can provide a dual benefit: they contribute to your daily fluid intake while offering specific compounds that help reduce swelling and inflammation. These can be particularly soothing when enjoyed warm.

Soothing Ginger Tea

Ginger is a well-regarded anti-inflammatory herb, containing compounds like gingerol that can reduce the production of inflammatory molecules. Its potent properties can help alleviate the inflammation often associated with swollen ankles. To make it, simply grate fresh ginger into a cup of boiling water and let it steep. A squeeze of lemon can enhance the flavor.

Diuretic Parsley Tea

Parsley has long been used as a natural diuretic. It helps your body get rid of excess fluid through increased urination. This makes it a great beverage to include in your routine when dealing with edema. Simply steep a handful of fresh parsley in boiling water for 10 minutes, strain, and enjoy.

The Green Tea Advantage

Green tea is rich in polyphenols, powerful plant compounds with strong antioxidant and anti-inflammatory effects. One specific compound, EGCG, has been shown to reduce inflammation and support overall health. Opt for a high-quality green or matcha tea for the most potent benefits.

Nutrient-Packed Smoothies and Juices

Beyond teas, a variety of nutrient-rich fruits and vegetables can be blended into delicious and beneficial drinks. These provide essential vitamins and minerals that help regulate fluid balance and reduce swelling.

Magnesium-Rich Green Smoothies

Magnesium deficiency can contribute to water retention. Blending leafy greens like spinach with avocado creates a delicious, magnesium-rich smoothie that helps regulate fluid balance. Try adding a bit of banana for extra potassium, another key mineral for controlling sodium's effects on the body.

Berry and Turmeric Blend

Berries are packed with antioxidants called anthocyanins, which can help fight inflammation. Combining them with turmeric, which contains the potent anti-inflammatory compound curcumin, can create a powerful anti-edema drink. Adding a pinch of black pepper can significantly increase curcumin's absorption.

Drinks to Avoid When Your Ankles are Swollen

Just as certain drinks can help, others can worsen the problem. Limiting or avoiding these beverages is crucial for managing swelling.

High-Sodium Drinks: Canned soups, processed vegetable juices, and certain sports drinks can be loaded with hidden sodium, which promotes fluid retention. Always read labels carefully.
Alcohol and Caffeine: Both are diuretics that cause dehydration. The body, sensing low fluid levels, holds on to water, which can exacerbate swelling.
Sugary Drinks: High-sugar sodas and sweetened juices can contribute to inflammation, a key driver of many health issues, including some types of edema.

Comparison: Best vs. Worst Drinks for Swollen Ankles


Drink Type	Why It Helps	Why It Hurts	Key Ingredients
Plain Water	Flushes excess sodium, prevents dehydration.	N/A	Water
Ginger Tea	Powerful anti-inflammatory effects.	N/A	Ginger
Parsley Tea	Natural diuretic to eliminate excess fluid.	N/A	Parsley
Green Smoothie	Rich in magnesium and potassium.	Too much sugar in fruit can be counterproductive.	Leafy greens, avocado, banana
Turmeric Tonic	Curcumin reduces inflammation.	Excessive intake can cause digestive upset.	Turmeric, black pepper
Alcohol	N/A	Dehydrates and promotes fluid retention.	Alcohol
Caffeinated Drinks	N/A	Dehydrates the body.	Caffeine
Sugary Sodas	N/A	Contributes to inflammation and weight gain.	Sugar
Salty Broths	N/A	Excess sodium causes water retention.	High sodium content

Beyond Beverages: A Holistic Approach

While drinking the right beverages is an excellent start, a comprehensive approach is always best. Other remedies and lifestyle changes can significantly aid in reducing and preventing swollen ankles. This includes:

Elevation: Elevating your feet above your heart level for 20-30 minutes can help gravity drain fluid from the lower extremities.
Compression Socks: These specialized socks apply pressure to the ankles and legs, preventing fluid from accumulating in the tissues.
Regular Movement: Avoid sitting or standing for prolonged periods. Simple exercises like ankle rotations and walking can promote better circulation.
Dietary Changes: In addition to watching your drinks, reducing overall sodium intake in your diet is critical. Opt for fresh produce over processed foods.

When to Consult a Healthcare Professional

While dietary adjustments and home remedies can be very effective, it is important to recognize when medical attention is needed. Swelling that is severe, persistent, or occurs in only one leg could signal a more serious underlying health condition. If you experience swelling accompanied by chest pain, shortness of breath, or an increase in pain, consult a doctor immediately. For more general advice on maintaining a healthy lifestyle, consider consulting trusted health sources such as Healthline.

Conclusion: The Final Sip on Swollen Ankles

The single best drink for swollen ankles isn't a miraculous elixir but the foundational element of life: plain water. By ensuring proper hydration, you empower your body's natural processes to regulate fluid balance and flush out excess sodium. Complementing this with anti-inflammatory teas like ginger and diuretic options like parsley can provide additional support. Remember that diet and lifestyle are interconnected, and for maximum relief, a holistic approach that includes limiting harmful beverages and incorporating other remedies is key. Always listen to your body and consult a healthcare professional if you have concerns.

Frequently Asked Questions

Yes, it might seem counterintuitive, but drinking more water helps. When you are dehydrated, your body retains fluid. By staying well-hydrated, you help your body flush out excess sodium and fluid, which can reduce swelling.

Ginger tea is beneficial because ginger contains powerful anti-inflammatory compounds called gingerols. These compounds can help reduce the inflammation that often contributes to swollen ankles and feet.

To make parsley tea, you can steep fresh or dried parsley in hot water for about 10 minutes. Use a mesh strainer to remove the leaves before drinking. This tea acts as a natural diuretic to help eliminate excess fluid.

Yes, it's best to avoid alcohol. Alcohol can dehydrate your body, and in response, your body may start retaining more fluid, exacerbating the swelling. Moderation is key, and it's best to stick to water.

Certain juices can help, particularly those with anti-inflammatory properties or high potassium content. Examples include tart cherry juice, which contains anthocyanins, or green juices made with leafy greens, which provide magnesium.

High sodium intake causes your body to retain water, leading to fluid buildup in tissues, including those in your ankles and feet. Reducing salt in your diet and increasing water intake is a critical step.

A magnesium deficiency can sometimes lead to water retention. Incorporating magnesium-rich drinks, such as green smoothies or even special mineral waters, can help correct a deficiency and potentially reduce swelling.

While certain drinks can help manage and reduce swelling, they are not a cure and should be part of a broader approach. It's crucial to consult a healthcare professional to rule out any serious underlying conditions, especially if swelling is persistent or severe.