Water Retention and How to Get Rid of It

Water retention occurs when excess fluid builds up in the body and can cause swelling in the legs, feet, and arms. Sometimes it can be very painful but in most cases this condition is not serious. However, in some cases, water retention can be a symptom of heart failure or kidney disease. Women are more likely to suffer from fluid retention than men. This is due to hormonal imbalances and malnutrition. However, in most cases, water retention is the reason for a sedentary lifestyle. Here are the most common reasons for water retention and how to get rid of it:


It is important to track your daily intake of water because dehydration leads to water retention in the body. The thing is that the body retains water when it is dehydrated. Make sure to drink 8 glasses of clean water daily and avoid soft drinks and caffeine.

Magnesium Deficiency

Magnesium deficiency is another thing that can lead to water retention. Magnesium is a very important mineral for our body. Magnesium deficiency can cause serious illness. Therefore, it is important to maintain the correct diet. However, the daily need for magnesium with food can completely cover the need for it. The magnesium content in plant foods is several times higher than the content of animal products. You can take magnesium as an supplement. Eat foods rich in magnesium such as dried fruits, spinach, dark chocolate, nuts, whole grains, peas, dark green vegetables, and avocado.

Excessive Sodium Intake

People who do not drink enough water and consume foods that are high in sodium (bacon, ham, sausage, sardines, caviar) suffer from water retention as the body begins collecting water. Therefore, it is best to limit sodium-rich foods in your diet. Note: Avoid eating processed foods because they contain sugar and sodium, which leads to edema.

Vitamin B6 deficiency

Vitamin B deficiency leads to the accumulation of excess fluid in the body, so it must be renewed by including foods rich in this vitamin: dried fruits, chicken, bananas, turkey, tuna, sunflower seeds, pistachios, potatoes with skin and lean beef. Eat a balanced diet. Refrain from excessive consumption of salty, fried, smoked, fatty and high-carb foods.

Potassium deficiency

Sometimes the cause of water retention is a lack of potassium in the body. In this case, you need to eat potatoes, seaweed, beans, lentils, dried fruits and nuts, especially hazelnuts and almonds. Radish juice with watermelon and sharpening can also help with edema. Potassium is extremely important to our health as it regulates the water balance, and improves the function of tissues, body parts, and cells.

Below is a list of plants that have diuretic effects to help you reduce edema: fennel, dandelion, parsley, garlic, hibiscus, horse tail, horse tail, nettles