How to fix water retention in body? Your comprehensive guide

September 26, 2025 •

4 min read

According to Mayo Clinic, one of the most common causes of mild fluid retention (edema) is sitting or standing in one position for too long. If you're looking for solutions on how to fix water retention in body, this guide provides practical, actionable steps for relief.

Quick Summary

Address water retention with simple lifestyle adjustments, including diet modifications, increased physical activity, and strategic hydration. By reducing sodium, increasing potassium and magnesium, and incorporating regular movement, you can help your body restore its fluid balance and reduce uncomfortable swelling.

Key Points

Reduce sodium: Limiting high-sodium foods and processed items can significantly decrease fluid retention.
Increase potassium and magnesium: These minerals help balance fluid levels by working against sodium, found in foods like bananas and leafy greens.
Stay active: Regular exercise improves blood flow and lymphatic drainage, preventing fluid from pooling.
Elevate swollen limbs: Using gravity to your advantage by elevating legs and feet can provide relief from localized swelling.
Hydrate properly: Drinking enough water signals your body not to hold onto existing fluids, flushing out excess sodium and toxins.
Consult a doctor: Seek medical advice for severe, sudden, or persistent swelling, or if accompanied by other serious symptoms.

Understanding the causes of water retention

Water retention, medically known as edema, is a common condition where excess fluid accumulates in the body's tissues. This can lead to puffiness, swelling, and bloating, most often in the legs, feet, ankles, and hands. While often temporary and harmless, persistent or severe edema can indicate an underlying medical issue. Common causes include hormonal changes (like during pregnancy or a woman's menstrual cycle), a high-sodium diet, prolonged inactivity, and certain medications. Understanding the root cause is the first step toward effective management.

Dietary strategies to combat fluid buildup

What you eat and drink has a powerful impact on your body's fluid balance. Simple dietary changes can make a significant difference in how you feel.

Reduce sodium intake: Excess sodium is a primary culprit behind water retention. It causes your body to hold onto extra water to maintain a balanced ratio. Reducing your reliance on processed foods, fast food, and excessive table salt is a crucial step. Opt for fresh, whole foods seasoned with herbs and spices instead.
Increase potassium-rich foods: Potassium helps counteract sodium's effects by increasing urine production and regulating fluid balance. Excellent sources include bananas, spinach, sweet potatoes, avocados, and tomatoes.
Get enough magnesium: Magnesium is another mineral vital for regulating fluid balance. Studies, like one mentioned in a 2020 study on Healthline, suggest that magnesium supplements can help with premenstrual water retention. Incorporate magnesium-rich foods like nuts, seeds, dark chocolate, and leafy greens into your diet.
Stay hydrated: While it may seem counterintuitive, drinking more water can help your body flush out excess fluids and sodium. When you're dehydrated, your body holds onto every drop of water it can. Proper hydration signals to your body that it doesn't need to hoard fluid.

The role of exercise and movement

Regular physical activity is one of the most effective ways to promote healthy fluid circulation. Movement, especially for those who sit or stand for long periods, is key to preventing fluid from pooling in the lower extremities.

Get active: Exercise encourages blood flow and lymphatic drainage. Activities like walking, jogging, cycling, or swimming can significantly reduce swelling. Even small, frequent breaks to stretch and move can help.
Elevate your legs: When resting, elevate your feet and legs above your heart level. This simple act uses gravity to help move trapped fluid back toward the heart.
Consider compression garments: For persistent swelling in the legs, compression stockings or socks can provide gentle pressure, supporting circulation and preventing fluid buildup. These are widely available at pharmacies and medical supply stores.

Comparing lifestyle changes to fix water retention


Strategy	How it works	Best for	Requires doctor's advice?
Reduce Sodium	Less sodium means less water your body needs to hold onto for balance.	Long-term maintenance and dietary control.	No
Increase Potassium/Magnesium	Balances sodium and promotes excess fluid excretion.	Addressing mineral imbalances and for those with PMS.	Consult if taking supplements.
Stay Hydrated	Prevents the body from holding onto water due to perceived dehydration.	Immediate relief and general wellness.	No
Exercise	Promotes circulation and lymphatic drainage.	Improving overall wellness and preventing inactivity-related swelling.	No, but check with a doctor if you have underlying conditions.
Elevate Legs	Uses gravity to drain pooled fluid.	Targeting localized swelling in lower limbs.	No
Compression Garments	Provides physical support to improve circulation.	Managing persistent swelling in legs and ankles.	No

Natural diuretics and herbal support

Several natural diuretics can help with mild fluid retention. Herbal options and certain foods can encourage the body to increase urination and release excess water.

Dandelion: This herb is a well-known natural diuretic. It can be consumed as a tea and is thought to help increase urine output.
Cranberry juice: Cranberry juice has mild diuretic properties and can be a good addition to a hydration routine, though moderation is key due to sugar content in many versions.
Parsley: Often used as a garnish, parsley is a natural diuretic. It can be added to salads, smoothies, or made into a tea.

Always consult a healthcare provider before using herbal supplements, especially if you take other medications or have a pre-existing medical condition. An excellent resource for checking interactions and safety is the National Center for Complementary and Integrative Health, which you can explore further NCCIH.com.

When to see a doctor

While lifestyle changes are often enough, it's crucial to know when water retention might be a sign of a more serious health issue. See a doctor if you experience severe or sudden swelling, swelling in only one limb, shortness of breath, chest pain, or rapid unexplained weight gain. A doctor can help determine the underlying cause and recommend a safe and effective treatment plan, which may include prescription diuretics if necessary.

Conclusion

Water retention is a common and often manageable issue. By implementing simple changes to your diet, increasing your activity levels, and utilizing natural remedies, you can effectively alleviate uncomfortable symptoms. By staying mindful of sodium intake, prioritizing potassium and magnesium, and ensuring you are well-hydrated, you empower your body to regulate its fluid balance naturally. Remember to pay attention to your body's signals and seek professional medical advice if your symptoms are severe or persistent. Taking these proactive steps will not only help you feel better but also contribute to your overall health and wellness.

Frequently Asked Questions

For a quick fix, try increasing your water intake, reducing your sodium for the day, and getting some light exercise like a walk. Elevating your legs can also provide rapid relief for swelling in the ankles and feet. Natural diuretics like dandelion tea might also help accelerate fluid removal.

Foods rich in potassium, such as bananas, spinach, and sweet potatoes, can help. Magnesium-rich foods like nuts and seeds are also beneficial. Additionally, fruits and vegetables with high water content, like cucumbers, melons, and berries, support hydration and can aid in flushing out excess fluids.

Yes, it does. When you are dehydrated, your body's survival instincts cause it to hold onto water. Drinking more water ensures your body is well-hydrated, signaling that it is safe to release excess fluid and sodium.

Sodium binds to water in the body, and a high-sodium diet causes your body to hold onto more water to maintain a proper balance. By cutting back on salt, you help your body eliminate this excess fluid more effectively.

Yes, exercise is very effective. Physical activity stimulates circulation and the lymphatic system, helping to pump fluid throughout the body instead of letting it settle and pool in your extremities.

While often benign, you should seek medical attention if you experience sudden, severe, or unexplained swelling, shortness of breath, chest pain, or rapid weight gain. This could signal a more serious underlying health issue.

Some research suggests that magnesium and vitamin B6 supplements may help with water retention, particularly for those with premenstrual symptoms. However, it is crucial to consult with a healthcare provider before starting any new supplement regimen.