How do you get rid of excess fluid in legs?

September 28, 2025 •

4 min read

According to the Cleveland Clinic, edema, the medical term for excess fluid buildup, is a common issue that affects people for many reasons, from prolonged standing to underlying health conditions. This guide will detail practical, effective strategies on how do you get rid of excess fluid in legs, addressing the problem at its roots.

Quick Summary

Managing excess fluid in the legs involves a multi-pronged approach, including elevating the affected limbs, reducing sodium intake, increasing physical activity, and using compression garments. These lifestyle adjustments, along with other supportive measures, can help improve circulation and alleviate swelling.

Key Points

Elevate Your Legs: Propping your legs above heart level several times daily can use gravity to help drain excess fluid.
Limit Sodium Intake: Reducing the salt in your diet can significantly decrease fluid retention, as high sodium intake is a major contributor to swelling.
Stay Active: Gentle exercise, such as walking or swimming, promotes better blood circulation and helps move fluid out of the legs.
Consider Compression: Wearing compression stockings can apply consistent pressure to your legs to prevent fluid from pooling in the feet and ankles.
Stay Hydrated: Drinking plenty of water helps your body flush out excess fluid and waste, which may seem counterintuitive but is highly effective.
Know When to See a Doctor: Persistent, severe, or sudden swelling, especially if accompanied by other symptoms like shortness of breath, warrants a consultation with a healthcare professional.

Understanding the Causes of Excess Fluid in Legs

Excess fluid in the legs, known as peripheral edema, is often a symptom of fluid buildup in the body's tissues. It can be a temporary inconvenience caused by long periods of inactivity, a high-salt diet, or even hot weather. However, it can also signal more serious underlying health issues, such as heart disease, kidney problems, or chronic venous insufficiency. Identifying the cause is crucial for effective management, and a healthcare provider's consultation is always recommended, especially if swelling is persistent or severe.

Factors Contributing to Edema

Fluid buildup can result from several factors, each with its own specific treatment approach. The key is understanding what might be affecting your body and adjusting your habits accordingly. Some common causes include:

High Sodium Intake: Consuming too much salt can cause your body to retain water, leading to puffiness and swelling.
Inactivity: Sitting or standing for long durations without movement can cause fluid to pool in the legs and feet, a frequent issue for those with desk jobs or during long travel.
Medications: Certain prescription drugs, such as some blood pressure medications and nonsteroidal anti-inflammatory drugs (NSAIDs), can have fluid retention as a side effect.
Pregnancy: The body produces extra blood and fluid during pregnancy, which can lead to swelling in the legs.

Proven Home Remedies and Lifestyle Changes

For mild to moderate cases of fluid retention, simple lifestyle adjustments and home remedies can provide significant relief. These strategies focus on improving circulation and reducing the amount of fluid your body holds onto.

1. Elevate Your Legs

One of the most immediate and effective remedies is simply elevating your legs. When you can, prop your legs up on pillows so they are above the level of your heart. This uses gravity to help drain excess fluid from your lower limbs back toward your torso, where it can be processed and removed by the kidneys. Aim for 15-30 minutes of elevation several times a day.

2. Embrace Regular Exercise

Regular physical activity is vital for maintaining healthy circulation. Movement, especially in the legs, helps pump fluid from the tissues back into the circulatory system. Simple, low-impact exercises are often best for this. Consider incorporating activities like:

Walking: Even a short daily walk can stimulate circulation.
Swimming: Water pressure helps compress tissue and can alleviate swelling, making it an excellent exercise for those with edema.
Ankle Rotations and Stretches: Perform simple movements while sitting or lying down to keep fluid from settling in your lower extremities.

3. Reduce Your Sodium Intake

Cutting back on salt is one of the most powerful steps you can take to combat fluid retention. A high-sodium diet forces your body to hold onto more water. Focus on reducing your consumption of processed foods, which are often loaded with hidden salts. Instead, flavor your meals with herbs, spices, and other low-sodium seasonings.

4. Stay Hydrated

It may seem counterintuitive, but drinking more water can actually help reduce water retention. When your body is dehydrated, it holds onto every drop of fluid. By drinking plenty of water, you encourage your kidneys to flush out excess fluid and waste more efficiently.

5. Wear Compression Stockings

Compression stockings or socks apply gentle, consistent pressure to your legs, which helps improve blood flow and prevent fluid from pooling in your ankles and feet. These are available in various pressure levels and can be found at most drugstores or medical supply stores. For more severe cases, a healthcare provider might recommend a specific pressure level.

6. Consider Massage

Gentle, firm massage strokes, directed from your feet toward your heart, can help move pooled fluid out of your legs and back into circulation. This technique, known as manual lymph drainage, should be performed carefully, especially if you have an underlying medical condition.

Comparison of Common Remedies


Remedy	Mechanism	Best For	Considerations
Leg Elevation	Uses gravity to drain fluid.	Immediate, temporary relief.	Requires lying down; not a long-term solution.
Regular Exercise	Activates leg muscles to pump fluid.	Long-term management and prevention.	Best with low-impact activity; consult a doctor for a safe routine.
Low-Sodium Diet	Reduces water retention from high salt levels.	Proactive, dietary control.	Requires consistent dietary discipline.
Compression Stockings	Applies pressure to improve circulation.	Preventing and managing daily swelling.	Requires proper fitting; can feel tight initially.
Hydration	Encourages kidneys to flush out waste.	Overall health and fluid balance.	Crucial for everyone, not just for edema.

When to Seek Medical Attention

While home remedies are effective for many, it is important to recognize when professional medical guidance is necessary. Swelling that comes on suddenly, is severe, or is accompanied by other symptoms, requires a prompt medical evaluation. Other red flags include shortness of breath, chest pain, or swelling in only one leg, which could indicate a blood clot. A healthcare provider can determine the root cause and recommend appropriate medical treatment, which may include diuretic medications for more serious cases of fluid retention.

Conclusion

Dealing with excess fluid in the legs is a common challenge, but it's one that can be effectively managed with the right strategies. By incorporating simple lifestyle changes like elevating your legs, exercising regularly, and moderating your salt intake, you can find significant relief. Remember to listen to your body and consult a healthcare professional for a proper diagnosis and treatment plan, especially for persistent or severe swelling. Taking proactive steps can help you stay comfortable and improve your overall well-being. For more in-depth information on managing edema, the Cleveland Clinic offers comprehensive resources on the topic: Edema: Causes, Symptoms & Treatment.

Frequently Asked Questions

Excess fluid, or edema, in the legs can be caused by prolonged standing or sitting, a high-sodium diet, pregnancy, certain medications, or underlying health issues involving the heart, kidneys, or liver. The specific cause determines the best course of action.

Yes, drinking more water can be beneficial. It helps keep your body hydrated, which encourages your kidneys to flush out excess sodium and fluids more efficiently. Dehydration can cause your body to retain water, so proper hydration is key.

Compression stockings are very effective for managing mild to moderate edema. They work by applying pressure to the legs, which helps improve blood flow and prevents fluid from collecting in the lower extremities.

Low-impact exercises like walking, swimming, and cycling are excellent for reducing leg swelling. These activities engage the leg muscles, which helps pump fluid from the tissues back toward the heart. Regular movement is more important than strenuous exercise.

To prevent fluid retention, you should limit foods high in sodium, including most processed and fast foods, canned soups, and salty snacks. Processed meats and excessive salt added during cooking should also be minimized. Focusing on fresh fruits, vegetables, and whole foods is best.

You should aim to elevate your legs above heart level for 15 to 30 minutes, three to four times per day. This is particularly helpful after long periods of sitting or standing. Consistent elevation can help manage and prevent fluid pooling.

While mild swelling can be treated at home, you should be concerned if swelling is severe, sudden, or occurs in only one leg. Seek immediate medical attention if swelling is accompanied by shortness of breath, chest pain, or fever, as these could be signs of a serious underlying condition.