How to Get Rid of Water Retention: 7 Simple Strategies

How to get rid of water retention often involves simple strategies like drinking more water, using diuretic teas, exercising regularly, and improving diet. These methods can help reduce swelling and support the body in eliminating excess fluid.

Water retention, also known as edema, happens when fluid builds up in the tissues, causing swelling in areas like the legs, ankles, feet, face, or abdomen. It can be triggered by factors such as sitting or standing for long periods, lack of physical activity, hormonal changes, a high-sodium diet, or underlying health conditions.

Understanding how to get rid of water retention also includes recognizing early signs, such as visible swelling or skin that stays indented after pressure. Treatments may range from natural approaches, like exercise and dietary changes, to medical options such as diuretics or compression therapy, depending on the cause.

Natural ways to reduce fluid retention

Some ways to get rid of water retention and reduce swelling include:

1. Drinking diuretic teas

Certain teas have natural diuretic properties that can help reduce swelling more quickly. Some of the best options include:

• Horsetail tea

• Hibiscus tea

• Nettle tea

• Cinnamon tea with ginger

• Green tea

• Ginkgo biloba tea

• Parsley tea

• Gotu kola tea

• Horse chestnut tea

Any type of tea can have a mild diuretic effect, because drinking more fluids generally increases urine production. However, teas made with certain plants may have a stronger effect.

2. Exercising regularly

Exercise is also an excellent natural way to help reduce swelling quickly and support weight loss.

The contraction of muscle groups, such as the arms, legs, and glutes, helps the body eliminate excess fluid through urine. This is why it is common to feel the need to urinate about 1 hour after working out.

Some exercises that may be recommended include brisk walking, running, cycling with higher resistance to work the legs more, and jumping rope.

Targeted exercises are less beneficial than these options but can be added after about 20 minutes of aerobic activity, for example.

3. Making dietary changes

A diet to help reduce water retention should focus on lowering salt intake, maintaining a healthy weight, and ensuring adequate intake of fluids and nutrients.

According to the American Heart Association, excess sodium may increase water retention, which can lead to puffiness, bloating, and weight gain. Reducing sodium intake can therefore help control swelling.

Weight management is also important, as excess weight is linked to a higher risk of water retention and circulation problems. Therefore, weight loss may help reduce symptoms and prevent swelling and fluid retention from getting worse.

4. Getting lymphatic drainage

Lymphatic drainage is a great strategy for eliminating excess fluid from the body. It can be done manually, with a gentle massage using specific movements, or with special equipment for mechanical lymphatic drainage, called compression therapy.

The length and frequency of lymphatic drainage sessions vary according to each person’s needs. To help reduce swelling and water retention more effectively, lymphatic drainage should be combined with other measures, such as physical activity and a balanced diet.

5. Taking diuretic medications

For water retention treatment, diuretic medications such as furosemide, hydrochlorothiazide, or spironolactone may also be recommended by a doctor, depending on the cause of the fluid retention.

Read more about water retention pills your healthcare provider may prescribe.

6. Using compression wraps

Compression wraps are therapeutic garments or bandages that can help reduce water retention. They apply gentle pressure to the limbs, which helps blood and lymph flow back toward the heart and prevents fluid buildup.

Compression also supports muscle movement and helps control accumulated fluid, especially in cases of lymphedema.

The main goal of compression wraps is to reduce swelling and relieve symptoms such as pain, heaviness, and cramps.

7. Elevating the legs

Elevating the legs can help reduce swelling and water retention because it helps fluid that has built up in the tissues return to the vascular system. This can also help relieve symptoms such as pain, heaviness, and cramps.

Water retention during pregnancy

Swelling is common during pregnancy due to hormonal changes, increased blood volume, and fluid retention. It is more noticeable in the second half of pregnancy, especially in the third trimester, when the growing uterus puts more pressure on blood vessels and slows circulation.

Wearing compression stockings on the legs and feet can help reduce swelling, but they should be put on before getting out of bed. Pregnant people should also limit their intake of salt and processed, high-sodium foods, and drink plenty of water and teas approved by their OB-GYN or midwife.

According to the CDC, moderate-intensity physical activity, such as brisk walking, is safe for healthy pregnant people and can be continued during pregnancy unless there is a medical reason to avoid it.