Ways To Reduce Water Retention | Natural Remedies

Natural Ways To Beat Water Retention

Water is absolutely essential to the human body. Over 70% of the body is water, and it assists with many of our vital functions – so it’s a no-brainer that we maintain this. However, when the body retains an excess of fluid, this is a sign that something is working inefficiently in the body, and adjustments need to be made.

Water retention can cause significant weight fluctuations in a short space of time. It can also lead to swelling in the body, particularly around the feet and hands. Not only this, but it can also cause you to feel achey with stiff joints, so don’t worry – you’re not the only one.

There are many causes of water retention. Medication, menstrual cycle, diet and even hot weather can lead to it.

So how can you beat it? Luckily there are plenty of natural ways to give your body a boost in flushing out excess fluids. If your symptoms persist after taking the precautions below you should seek the advice of a doctor to ensure you are not experiencing a deeper issue. But first, check out our expert advice below.

Increase Your Water Intake

It may seem counterproductive to put more water into the body, but it could actually help your body get rid of the excess causing your retention symptoms. Staying hydrated is a healthy habit anyway, and will help to prevent further water retention in the future.

Keep Your Temperature Regulated

If you are experiencing water retention, avoid extremes in temperature that may cause the blood vessels to expand or contract. This includes taking hot showers or baths, not wearing a coat when it is cold or using facilities like saunas.

Eat Brown Rice

The Vitamin B6 has been shown to assist the body when it is suffering from water retention. Brown rice is an excellent source of B6, so make sure to include it as a key ingredient in your food prep. There are plenty of ways you can consume brown rice, check out our recipes on The Zone and discover numerous healthy meals and snacks which will help you maintain a healthy lifestyle.

Decrease Your Salt Intake

Salt encourages the bloodstream to retain water. If you ingest too much of it, your body will become much less adept at flushing water out. Avoid highly processed foods and drinks, as these are often much higher in salt than you might expect. Additionally, reduce or cut out the salt you use when cooking at home – there are numerous ways to flavour your meals, try adding spices rather than salt – turmeric, curcumin, chilli flakes and black pepper are all great!

Get Moving

Getting in a good workout will send the blood pumping round your body at a higher rate, encouraging delivery of nutrients to muscles. This is particularly important if you have a fairly sedentary day job. If you are unable to do exercise that would increase your heart rate due to injury or illness, try lying down and keeping your legs raised above the level of your head to promote circulation.

Eat Parsley

Parsley is a natural diuretic, meaning it encourages the body to excrete water. Sprinkle it in your savoury meal prep or include a portion in your morning juice. It is extra important to ensure that you stay hydrated when you use this remedy so that you do not risk dehydration. Other diuretics include fresh cranberry juice (NOT cranberry juice cocktail as this will likely contain a lot of sugar and salt with little benefit), dandelion and green tea.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Alice Pearson

Alice Pearson

Writer and expert

Alice Pearson is a UKVRN Registered Associate Nutritionist and UK Anti‐Doping accredited advisor, having obtained a Bachelor’s of Science in Nutrition and a Master’s of Science in Sport Nutrition. She has a specialist interest in the use of sports supplements for improving health, fitness, and sport performance.

Alice has experience working with both amateur and elite athletes, including providing nutritional support to Tranmere Rovers FC and Newcastle Falcons Rugby Club. Her nutritional guidance is always supported by evidence‐based research, which she keeps up to date through continuing professional development and independent learning.

In her spare time, Alice loves travelling, hitting the gym, and getting stuck into a good book.

Find out more about Alice's story here.

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