The Causes of Water Retention and Effective Ways to Treat It

If you’ve ever felt suddenly bloated, puffy, or like your socks are leaving deeper imprints than usual, you may be experiencing water retention, also known as edema. While it can feel frustrating and even a little alarming this condition is often temporary and treatable with a few simple changes.

Here’s what you need to know about what causes water retention, how to relieve it naturally, and when it’s time to call your doctor.

What Is Water Retention?

Water retention is a buildup of excess fluid in the body’s tissues. This swelling can affect different areas often the legs, feet, hands, or even the face and may appear suddenly or gradually over time. The kidneys, which regulate your body’s fluid balance, play a key role in this process.

According to the Cleveland Clinic, edema can affect anyone, but it’s more common during pregnancy, in older adults, and in people with certain underlying health conditions.

Common Causes of Water Retention

Several everyday factors can cause fluid to build up in the body, including:

• Sitting or standing for long periods

• Eating foods high in sodium

• Hormonal changes (such as during menstruation or pregnancy)

• Certain medications, especially those for blood pressure

• Dehydration ironically, not drinking enough water can prompt your body to hold onto fluid

More serious causes include:

• Heart failure: When the heart struggles to pump blood effectively, fluid can pool in the lower extremities and lungs

• Kidney disease: Impaired kidney function affects your ability to eliminate excess fluid

• Poor circulation: Can lead to localized swelling, especially in the legs and feet

What Water Retention Feels Like

Dr. Samuel Mathis, MD, a board-certified family medicine physician at UTMB Health, notes that swelling from water retention often creates a “pitting” effect when pressing on the skin leaves an indentation. Other symptoms include:

• A feeling of heaviness or puffiness

• Fatigue

• Soreness

• Shortness of breath (especially if fluid builds in the lungs)

How to Reduce Water Retention Naturally

In many cases, water retention goes away on its own. But if you want to speed up the process or prevent it from returning, here are expert-approved strategies that help:

• Drink more water: Staying hydrated signals your body that it doesn’t need to conserve fluid

• Cut back on sodium and sugar: Processed foods are often high in both, which can contribute to bloating

• Move more: Regular exercise helps improve circulation and lymphatic drainage

• Elevate your legs: If swelling is in the lower body, try propping your feet above heart level for 15–20 minutes

• Wear compression socks: These help move fluid from your extremities back toward your core

4 Ways to Prevent Water Retention Long-Term

1. Hydrate consistently
   Aim for about 60 to 80 ounces of water per day, unless your doctor recommends otherwise. Hydration helps your kidneys function properly and prevents your body from hoarding water.

2. Exercise regularly
   Movement activates your muscles, which helps push excess fluid out of tissues and back into circulation.

3. Limit sodium-rich and processed foods
   Be mindful of items like canned soup, deli meats, and frozen meals. Instead, favor whole foods and fresh produce to naturally balance fluid retention.

4. Try gentle supplements with caution
   Some people benefit from supplements like magnesium, B vitamins, or dandelion root, which may support fluid balance. Always talk to your doctor before starting new supplements, especially if you have other health conditions.

When to See a Doctor

If your swelling persists beyond a few days, worsens, or is accompanied by symptoms like chest pain, difficulty breathing, or sudden weight gain, seek medical attention. These could signal a more serious condition such as heart, kidney, or liver disease.

And remember: just because water retention is common doesn’t mean it should be ignored. Identifying the root cause is key to managing it effectively and keeping you feeling light, energized, and at your best.

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