What to drink to reduce swelling in hands? Natural options explored

September 22, 2025 •

3 min read

According to the World Health Organization (WHO), maintaining proper hydration is essential for regulating fluid balance and preventing water retention, a key contributor to swelling. Understanding what to drink to reduce swelling in hands can offer a simple yet effective strategy for managing this common and often uncomfortable condition.

Quick Summary

Several beverages, from simple water to specialized teas and smoothies, can help combat hand swelling. Drinks rich in anti-inflammatory compounds like polyphenols and antioxidants, as well as those that promote healthy fluid balance, offer relief from discomfort caused by inflammation and water retention.

Key Points

Prioritize Hydration: Drinking plenty of water is the most crucial step, as it helps flush out excess sodium and toxins that cause swelling.
Opt for Anti-Inflammatory Drinks: Green tea, turmeric and ginger tonics, and bone broth are effective choices due to their powerful anti-inflammatory compounds.
Consume Nutrient-Dense Smoothies: Blending leafy greens, berries, and root vegetables can provide a concentrated dose of antioxidants to combat inflammation.
Limit Salt and Processed Foods: High sodium and added sugar can increase water retention and inflammation, making it important to reduce your intake of processed items.
Combine with Lifestyle Changes: Pair these dietary choices with light exercise and regular movement to improve circulation and maximize relief.
Seek Medical Advice for Persistent Swelling: If swelling is severe or chronic, consult a healthcare professional to rule out underlying conditions like kidney issues or arthritis.

The Importance of Hydration and Electrolyte Balance

Swollen hands, a condition known as edema, often stem from poor circulation, inflammation, or fluid retention caused by high sodium levels. The most fundamental and effective beverage for counteracting this is plain water. By staying properly hydrated, you can help your body flush out excess sodium and toxins that contribute to swelling. Dehydration can signal your body to retain fluids, exacerbating swelling, so consistent water intake throughout the day is crucial.

Harnessing the Power of Anti-Inflammatory Compounds

Inflammation is a primary driver of swelling, especially in conditions like arthritis. Consuming drinks with potent anti-inflammatory properties can significantly help. Herbs and spices like ginger, turmeric, and cinnamon are particularly effective. Curcumin, the active compound in turmeric, has been extensively studied for its powerful anti-inflammatory effects. Combining it with ginger in a warm tonic can create a soothing and therapeutic drink.

Nutrient-Dense Smoothies for Maximum Impact

For a more substantial approach, smoothies offer a concentrated dose of anti-inflammatory ingredients. Blending whole fruits and vegetables provides essential fiber and nutrients that support overall health and reduce inflammation.

Anti-Inflammatory Smoothie Recipe

Ingredients:
- 1 cup dark leafy greens (spinach or kale)
- 1/2 peeled beet
- 1/2 cup frozen mixed berries (blueberries, strawberries)
- 1/2 cup frozen pineapple or mango
- 1 tsp fresh ginger, peeled
- 1 tbsp ground turmeric
- 1/2 cup water or low-sugar kefir for probiotics
Instructions:
1. Combine all ingredients in a blender.
2. Blend until smooth and enjoy immediately.

Teas and Tonics for Therapeutic Relief

Beyond smoothies, a variety of teas and tonics can be incorporated into your daily routine to combat swelling. These beverages provide a simple, warm option for soothing inflammation.

Comparing Anti-Inflammatory Beverages


Beverage	Key Anti-Inflammatory Compounds	Additional Benefits
Green Tea	EGCG, Polyphenols	Antioxidant-rich, supports heart health
Turmeric & Ginger Tonic	Curcumin, Gingerol	Aids digestion, versatile in recipes
Tart Cherry Juice	Anthocyanins, Polyphenols	May reduce gout flares, aids in exercise recovery
Bone Broth	Glycine, Proline	Supports joint health with collagen, reduces inflammation
Water with Lemon	Vitamin C, Electrolytes	Flushes toxins, promotes hydration

Other Dietary and Lifestyle Considerations

While your drink choices are important, they work best alongside other healthy habits. Reducing your salt intake is one of the most effective strategies, as excess sodium is a major cause of water retention. Processed foods and sugary drinks, in particular, should be limited as they can increase inflammation and contribute to swelling. Engaging in regular, moderate exercise, such as walking, can also improve circulation and help prevent swelling. For instance, hand and wrist stretches can improve flexibility and blood flow.

A Word of Caution

While these beverages can provide relief for mild swelling, it's important to consult a healthcare professional if the issue is severe, persistent, or accompanied by other concerning symptoms. Swelling can sometimes be an indicator of more serious underlying health conditions, such as kidney disease, heart failure, or arthritis. Your doctor can help determine the root cause and ensure you receive the appropriate medical care.

Conclusion: Making Informed Choices for Comfort

When addressing the question of what to drink to reduce swelling in hands, the answer points toward a holistic approach centered on hydration and anti-inflammatory ingredients. Prioritizing plain water and incorporating nutrient-rich, anti-inflammatory options like green tea, turmeric tonics, and fruit-and-veggie smoothies can provide significant relief. Coupled with dietary changes and gentle exercise, these simple beverage swaps can make a noticeable difference in reducing hand swelling and improving overall well-being. Always remember that a healthy diet and lifestyle are your most powerful tools for managing inflammation and maintaining fluid balance. For more in-depth information, you can read expert insights from the Arthritis Foundation on anti-inflammatory beverages.

Frequently Asked Questions

Yes, paradoxically, dehydration can lead to swelling. When your body is low on fluids, it holds onto the water it has, which can result in water retention and puffiness, including in your hands.

Some sources suggest that apple cider vinegar may help reduce inflammation due to its vitamins and antioxidants. However, it is highly acidic and should be diluted with water. It is best to consult a doctor before using it regularly, especially for a prolonged period.

Green tea is rich in polyphenols and an antioxidant called EGCG, which have strong anti-inflammatory properties. These compounds help fight the inflammation that contributes to swelling in the joints and tissues.

The most effective smoothies for swelling reduction are packed with anti-inflammatory ingredients. Think leafy greens (spinach, kale), vibrant berries, and powerful roots like ginger and turmeric. Adding low-sugar kefir can also boost gut health and reduce inflammation.

While natural juices can be beneficial, be cautious of those with high sugar content, as excess sugar can promote inflammation. Always opt for 100% juice without added sugars. It is often better to consume whole fruits or blend them into smoothies to retain the fiber.

A turmeric and ginger tonic is an excellent anti-inflammatory option, and replacing your morning coffee with it can be beneficial, especially if your coffee is heavily sweetened. You can still enjoy coffee in moderation, as it also contains anti-inflammatory polyphenols, but be mindful of your overall caffeine and sugar intake.

Electrolytes like potassium are crucial for maintaining fluid balance in the body. Potassium helps counteract the effects of sodium and increases urine production, which helps reduce water retention and swelling. Including potassium-rich drinks like fruit juices (in moderation) or incorporating potassium-rich foods can be helpful.