How to Get Rid of Water Retention: Natural Ways to Reduce Swelling


Water retention, also called edema, is when the body holds onto excess fluid that causes swelling in various parts of the body. It can be uncomfortable and sometimes even painful, and can be caused by factors like hormonal changes, medication, or a diet high in salt. In this article, we will share natural ways to get rid of water retention through simple dietary changes, exercise, hydration, natural diuretics, massage therapy, compression clothing, and lifestyle changes.

Dietary Changes

One of the easiest ways to regulate water balance in the body is through modifying one’s diet. Foods rich in potassium and magnesium are known to help reduce fluid retention. Foods like bananas, leafy greens, avocados, and salmon are all good sources of these minerals. On the other hand, high-salt and high-sugar foods should be avoided. These foods can cause the body to retain water and can contribute to inflammation. Reducing alcohol and caffeine intake can also help prevent water retention by promoting better sleep and hydration.


Staying active can be an effective way to reduce water retention. Exercise promotes circulation and lymphatic drainage, which helps remove excess fluid in the body. Short walks, jogging, and yoga are all great ways to get moving. Resistance training can also be beneficial to prevent fluid buildup in the muscles. However, it is important to listen to your body and avoid overexertion as it can lead to tissue damage or inflammation.


Proper hydration is key to reducing water retention. If you’re not drinking enough water, your body will try to hold onto whatever fluids it can. It is recommended to drink at least 8-10 glasses of water per day. Adding flavorings like cucumber or lemon can make it easier to increase your water intake. Always carry a water bottle with you and sip it throughout the day to stay hydrated. It is also important to avoid dehydration by limiting alcohol and caffeine intake.

Natural Diuretics

Natural diuretics are substances that can help get rid of excess fluid in the body. Dandelion, parsley, juniper berries, and nettle are all natural diuretics that can be found in herbal teas or supplements. These diuretics work by increasing urine output and promoting kidney function. However, it is important to consult with a healthcare provider before taking any supplements, especially if you are on medication or have any health conditions.

Massage Therapy

Massage therapy can be a helpful way to reduce swelling and stimulate lymph movement in the body. Lymphatic drainage massage and acupressure are both effective techniques that can help move fluid buildup in the tissues. Self-massage can also be a useful way to relieve tension and soreness in the body. It is important to consult with a trained massage therapist or healthcare provider before trying new massage techniques, especially if you have any health concerns.

Compression Clothing

Compression clothing is designed to improve circulation and reduce swelling in the legs and other body parts. Compression socks, stockings, or sleeves can be worn during exercise or while traveling to mitigate the effects of water retention. However, be sure to consult with a healthcare provider or professional fitter to ensure proper sizing and comfort.

Lifestyle Changes

Reducing stress and practicing mindfulness can promote better overall health and help reduce water retention. Activities like yoga, meditation, or deep breathing exercises can be helpful in reducing stress and cortisol levels in the body. Developing healthy habits like regular sleep, balanced diet, and reduced exposure to toxins in your environment can also help improve overall health and wellbeing.


Reducing water retention can be achieved through simple natural remedies like dietary changes, exercise, hydration, natural diuretics, massage therapy, compression clothing, and lifestyle changes. Incorporating these tips into your daily routine can help relieve discomfort and promote better overall health. Consult with your healthcare provider if you have any health concerns.

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