Water retention: what it is and how to get rid of it

Water retention isn't an "excuse" – it can be a sign of a more serious health problem, or simply a common phenomenon that many women struggle with. The feeling is uncomfortable, and we know you want to get rid of that puffiness and heavy bloating as quickly as possible. Fortunately, even small changes to your daily routine can help ease the symptoms of water retention. Let us tell you more!

What is water retention?

Water retention, also known as oedema, refers to the excessive build-up of fluid in the tissues, causing certain areas of the body to swell. While the human body is normally 50–60% water, fluid retention can add another 5–10% – resulting in weight fluctuations, fatigue and general discomfort.

The legs and ankles are most commonly affected, but the hands and face can swell too. Standing for long periods, pregnancy along with the hormonal changes that come with it, and your fluid balance – all of these can cause your body to hold on to more water. You'll find out more about all these factors below.

 Water retention – causes

One of the main factors behind water retention is inadequate fluid intake – for example, if you don't drink enough. Your body needs a steady, balanced supply of fluid. When it's dehydrated, it tends to hold on to more fluid than usual.

Too little water isn't the only cause of dehydration and water retention, however. Sometimes it can point to a more serious health issue. Here are some other possible triggers of oedema:

• Air travel: or other activities and modes of transport involving changes in pressure. The altered cabin pressure on an aeroplane, combined with sitting for long periods, can cause your body to retain fluid.
• Standing or sitting for long periods: Staying in the same position for an extended time – whether sitting or standing – impairs blood circulation. And good circulation is key to avoiding water retention. That's why it's worth taking regular short movement breaks to get your circulation going.
• Excessive sodium intake: Highly processed foods and large amounts of table salt are two of the most common causes of high sodium levels in the body, which encourage water retention. You can swap table salt for a reduced-sodium alternative or other seasonings.
• Certain medications: Painkillers, blood pressure and Parkinson's medications, hormone treatments or contraceptives, and chemotherapy can all cause water retention as a side effect.
• Pregnancy: Water retention in the ankles and legs is normal during pregnancy and goes hand in hand with changes in body mass – particularly if you're not very active and don't move around enough.
• Heart failure: When the heart no longer pumps blood around the body effectively (cardiac insufficiency), circulation is impaired – and water retention can follow as a result.
• Deep vein thrombosis: Swollen legs can also be caused by a blood clot in the vessels. This is considered a medical emergency and must be investigated as quickly as possible. You can also recognise venous thrombosis by signs such as warm skin, tenderness and pain.
• Kidney disease: When the kidneys are damaged, they can no longer filter excess fluid out of the body as effectively. This causes water to build up, making the legs and hands swell.
• Liver cirrhosis: The body may retain water because pressure within the liver is too high.
• Hormonal fluctuations: Changes in oestrogen and progesterone levels during the menstrual cycle can also cause water retention. And if there's a more serious underlying condition, hormonal disorders can quickly lead to retention. If you'd like to know more about what they are and how they affect you: in an earlier article on the Enroush blog, we covered everything worth knowing about hormonal disorders.

Water retention – symptoms

Generally speaking, water retention makes you feel tired, "heavy" and drained – mentally as well as physically. You often notice it when a ring feels tight on your finger because your hands have swollen. Or when you come home after a day on your feet and find your shoes feel much tighter and your legs are swollen.

You may also feel that you're reacting more slowly and can no longer keep up with a very active lifestyle. Alongside these typical signs of excessive fluid retention, other physical symptoms may appear, such as:

• Bloating, particularly around the abdomen, and a distended tummy
• A puffy face and swollen hips
• Heavy legs and swollen ankles
• Stiff joints
• Weight fluctuations
• Shiny, "puffy", swollen skin
• Stretch marks
• Skin irritation and changes in skin colour (less common).

Possible complications of water retention

The complications of water retention itself aren't serious. However, if the body retains fluid over a longer period and you simply can't shift the water, the following may occur:

• Swelling of the affected areas (legs, ankles, face, hands), which can become very painful and create a feeling of "tight skin"
• Sudden weight gain within just a few days or weeks, and the formation of stretch marks
• Stiff joints

The trouble is that water retention can sometimes point to a more serious health problem – and that's when we're genuinely talking about more dangerous complications. Left untreated, the complications of the conditions actually underlying the retention may develop:

• Uterine fibroids: Possible complications include severe period pain or pain during intercourse, heavy bleeding, anaemia, constipation and infertility.
• Deep vein thrombosis: The blood clot can break into fragments, known as emboli, which may travel to the lungs and lodge there – resulting in a pulmonary embolism. This needs treating within minutes and can be fatal.
• Heart failure: Left untreated, it can lead to blood clots, heart rhythm disturbances, pulmonary oedema or muscle wasting.
• Liver disease: This can lead to complications such as low blood sugar, as well as bacterial or fungal infections.
• Kidney disease: This can cause anaemia, bone disease, heart failure and other complications.

Treating water retention

Mild water retention can clear up on its own – simply by cutting back on sodium, moving more each day, avoiding alcohol and drinking enough fluids. If your body doesn't return to normal by itself, your doctor may recommend the following:

• Diuretics – tablets that help flush out water and salts through the urine.
• Various supplements (such as vitamins and minerals)
• Compression stockings (which can help prevent fluid from building up)
• Treatment for the underlying conditions causing the water retention (for example, hormone replacement therapy if hormonal disorders are to blame).
• Lifestyle changes (e.g. less salt).

 Home remedies for water retention

Putting your feet up is one of the oldest home remedies for water retention. Although it doesn't treat the underlying cause, it helps get your circulation moving and eases the discomfort (swelling and pain). But it's not the only solution.

Before we share more home remedies, do remember: it's always worth seeking medical advice if you notice your body retaining water – especially if the problem persists. Only a doctor can make the right diagnosis and spot when a more serious condition lies behind it that needs further investigation. A specialist is also best placed to recommend the right treatment based on your medical history – so do speak to them before trying any remedies.

Eat a diet low in salt and rich in magnesium and potassium

While salt raises sodium levels in the body (and therefore encourages water retention), magnesium and potassium help bring them back into balance. Foods rich in these minerals include bananas, tomatoes, sweet potatoes, avocado and leafy green vegetables (kale, spinach, lettuce, pak choi and so on).

Avoid heavily salted dishes and limit your salt intake – make sure fruit and vegetables take priority over highly processed foods in your diet. You can use other seasonings instead of salt to add flavour.

 Add vitamin B6 to your diet as a supplement

If retention occurs mainly before your period or because of hormonal fluctuations during your cycle, a vitamin B6 supplement may help. Studies suggest that taking vitamin B6 reduces the symptoms of premenstrual syndrome (including excessive water retention) just as effectively as a complex range of micronutrients.

Eat enough protein

Protein binds water in the body and helps keep your fluid balance in check. Make sure you're getting enough of it. Protein-rich foods include meat, eggs, dairy products, soya, tofu, lentils, peas and so on.

Wear compression stockings or leggings

Compression stockings and leggings are deliberately tight-fitting and use pressure to stop fluid collecting in the legs and ankles. Because they fit so snugly, they can feel uncomfortable at first. Thanks to how effective they are, however, they've become increasingly popular and easier to find for people with water retention.

How to prevent water retention

Occasional water retention isn't a serious problem – it only becomes a concern when it persists. Otherwise, it's a common occurrence that can affect anyone, even with a balanced lifestyle, such as when heavy alcohol or salt consumption leads to dehydration.

To prevent such situations as far as possible, we recommend watching out for the signs that your body is short of fluid and drinking enough. Plenty of fluids, a diet low in salt and highly processed foods, and an active lifestyle will all help keep fluid from building up in your body.

If you're prone to water retention, you could keep a diary noting what you've eaten and how much you've moved. That way you'll be able to see, day by day, when and why the retention occurs – and can then specifically avoid the triggers and prevent the discomfort.