How do you get rid of excess fluid in your body? A comprehensive guide

September 23, 2025 •

4 min read

According to the Mayo Clinic, many cases of mild edema, or excess fluid retention, resolve on their own. However, for more persistent issues, it is crucial to understand and implement effective strategies. So, how do you get rid of excess fluid in your body safely and naturally?

Quick Summary

You can reduce fluid retention by lowering sodium intake, staying well-hydrated, exercising regularly, elevating affected limbs, and consuming potassium- and magnesium-rich foods. For persistent or severe swelling, seeking medical advice is important to rule out any underlying health conditions.

Key Points

Reduce sodium intake: Limit processed foods and excessive salt to help your body naturally release excess water.
Stay hydrated: Drinking more water helps signal to your body that it doesn't need to retain fluid, supporting efficient flushing of excess waste.
Move and elevate: Regular exercise and elevating swollen limbs above heart level can improve circulation and reduce fluid buildup in the extremities.
Eat potassium and magnesium: Incorporate foods rich in potassium (like bananas) and magnesium (like almonds) to help balance your electrolyte levels.
Consult a doctor for severe symptoms: Seek immediate medical attention for sudden, severe, or painful swelling, especially if accompanied by shortness of breath or chest pain.

Understanding Fluid Retention (Edema)

Fluid retention, also known as edema, is a common condition where excess fluid accumulates in the body's tissues, leading to swelling and puffiness, especially in the feet, ankles, and hands. This can be caused by various factors, from lifestyle habits to more serious medical conditions. Common causes include high sodium intake, prolonged standing or sitting, hormonal fluctuations, and certain medications. Understanding the root cause is the first step toward effective management.

The Role of Sodium and Electrolytes

Sodium plays a critical role in managing the body's fluid balance. High sodium intake causes the body to retain more water to maintain a balanced salt-to-water ratio. Cutting back on processed foods, which are notoriously high in sodium, is one of the most effective dietary changes you can make. In contrast, electrolytes like potassium and magnesium help counteract the effects of sodium and support healthy fluid balance.

The Importance of Hydration

It may seem counterintuitive, but drinking more water can actually help reduce fluid retention. When dehydrated, your body holds on to every last drop of water it can get as a survival mechanism. By consistently staying hydrated, you signal to your body that it does not need to hoard fluids, allowing it to flush out excess water and waste more efficiently. Aim for at least eight glasses of water a day, and include water-rich foods like watermelon and cucumber.

Lifestyle Adjustments for Relief

Beyond diet, several lifestyle changes can make a significant difference in managing fluid retention.

The Power of Movement and Elevation

Regular exercise improves blood circulation and helps the lymphatic system do its job, which is to drain fluid from tissues. Even light activities, such as a daily walk, can help. For localized swelling in the legs and ankles, elevating your feet above heart level for 15–30 minutes multiple times a day uses gravity to help move fluid away from the extremities.

Wearing Compression Garments

Compression socks, stockings, or sleeves can help prevent fluid from building up in the limbs by applying gentle, consistent pressure. They improve blood flow and are particularly useful for people who stand or sit for long periods. For example, pregnant individuals or those with sedentary jobs may find them especially beneficial.

Stress Management and Sleep

High stress levels can cause your body to produce more cortisol, a hormone that can affect fluid balance and lead to retention. Finding effective ways to manage stress, such as through deep breathing, meditation, or spending time in nature, can help. Furthermore, getting seven to nine hours of quality sleep each night is crucial for hormonal regulation and can support your body's natural fluid balance.

Dietary Strategies and Natural Diuretics

Certain foods are known for their diuretic properties, meaning they can increase urine production and help flush out excess fluid. Incorporating these into your diet can be a natural way to aid in fluid reduction.

Potassium-rich foods: Bananas, sweet potatoes, spinach, and avocados help balance sodium levels.
Magnesium sources: Almonds, black beans, and whole grains can help release excess fluid.
Herbal teas: Dandelion, hibiscus, and parsley teas have mild diuretic effects.

A Comparison of Natural Remedies vs. Medical Interventions


Feature	Natural Remedies (Diet, Lifestyle)	Medical Interventions (Diuretics)
Application	Self-administered; can be used for mild cases or prevention.	Prescribed by a doctor for more serious or persistent cases.
Onset of Effect	Gradual, requiring consistent habits over time.	Can be faster-acting, depending on the medication.
Side Effects	Generally minimal, focusing on overall health improvement.	Potential for side effects like kidney damage or mineral imbalances.
Underlying Cause	Best for lifestyle-related fluid retention (e.g., high sodium, inactivity).	Treats symptoms of underlying conditions (e.g., heart, liver, or kidney disease).
Risk Level	Low-risk, assuming no serious medical conditions are present.	Higher risk; requires medical supervision and monitoring.

When to See a Doctor

While lifestyle changes often help with mild fluid retention, it's essential to recognize when medical attention is needed. Consult a healthcare provider if you experience sudden or severe swelling, shortness of breath, chest pain, or swelling in only one leg. These symptoms could indicate a serious underlying medical condition, such as heart, kidney, or liver disease, a blood clot, or an infection. A doctor can help determine the cause and recommend the appropriate treatment, which may include prescription diuretics or treating the underlying condition.

For more information on the link between kidney health and edema, the American Kidney Fund provides comprehensive resources [https://www.kidneyfund.org/all-about-kidneys/signs-and-symptoms/edema].

Taking Action for Relief

Managing fluid retention is often about implementing sustainable, healthy habits. By focusing on your diet, staying active, and staying in tune with your body, you can effectively address mild to moderate swelling. For more severe symptoms, a prompt consultation with a medical professional is the safest and most effective course of action. Remember, understanding your body's fluid balance and making informed choices is key to feeling lighter and more comfortable.

Frequently Asked Questions

For temporary relief of mild fluid retention, reducing salt intake and drinking more water can help. Exercise and elevating the swollen area can also provide quick results. For significant or persistent swelling, consult a doctor for a more targeted approach.

Sudden fluid retention can have various causes, including consuming too much sodium, prolonged sitting or standing, hormonal changes (like during pregnancy or menstruation), or even a side effect of certain medications. It can also be a sign of underlying health issues like heart, kidney, or liver problems.

Potassium-rich foods like bananas, sweet potatoes, and spinach, along with magnesium-rich foods such as almonds and black beans, are beneficial. Watermelon, cucumbers, and herbal teas like dandelion and hibiscus can also act as natural diuretics to help flush out fluids.

Yes, absolutely. Regular physical activity increases blood circulation and encourages the body to sweat, both of which help to reduce excess fluid. Exercise also helps move fluid out of the tissues and back into the circulatory system.

Yes, it is often effective for mild fluid retention. Proper hydration signals to your body that it is safe to release extra fluid, preventing the body from holding onto it as a protective measure against dehydration.

Compression socks can be very effective, especially for swelling in the legs, ankles, and feet. They apply pressure that helps improve blood flow and prevents fluid from pooling in the lower extremities.

You should see a doctor if swelling is sudden, severe, persistent, or occurs with symptoms like shortness of breath, chest pain, fever, or swelling that is more pronounced in one leg. These could signal a more serious medical condition requiring professional treatment.