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7 tips to reduce water retention

July 20, 2022 4 min read

7 tips to reduce water retention

Sunshine, long evenings and good mood! Summer has finally arrived!

For many people, however, the warm temperatures also mean swollen legs, fingers and arms. This is usually due to water retention in the connective tissue, also known as edema. 

There are many tablets available at the pharmacy that can help with drainage. 

But before you take chemical pills, we recommend you to try natural solutions.

Fortunately, there are many natural ways to get rid of or prevent water retention as quickly as possible. 

We explain how water retention occurs and what you can do against it.

How do water retention in the body occur?

Summer temperatures or other influencing factors (such as hormonal changes) can cause water retention in the connective tissue. The affected parts of the body thicken, begin to swell and often the skin also begins to shine. Strictly speaking, the fluid is not water, but fluid from the blood vessel or lymphatic system. When blood flow is functioning normally, the veins transport blood up to the heart against the force of gravity. If blood flow is slowed or blocked, blood plasma, which is 90 percent water, is forced into the surrounding tissue. This is how swelling occurs.

To test if it is indeed edema, find out by pressing on the affected area of the body for a few seconds and then releasing it. If a dent remains, it is water retention. 

What are the most common causes of water retention?

The two most common types of edema are orthostatic edema and inactivity edema. The reason is usually lack of exercise. Prolonged standing or sitting causes congestion in the blood flow. Muscle movements support blood circulation and ensure that the tissue water is removed. 

But there are many other possible reasons:

  • High temperatures: When it is hot outside, the body can drain less water from the tissues.
  • Diet and lifestyle: Excessive salt in meals, alcohol consumption and lack of exercise can lead to water retention.
  • Menstruation: due to hormonal changes, many women experience water retention during the second half of the menstrual cycle. It is most noticeable in the form of a bloated abdomen and aching breasts.
  • Pregnancy: Hormonal changes during pregnancy make it difficult to eliminate excess water from the body.
  • Hormonal contraception: hormonal contraception increases estrogen levels in a woman's body, which leads to increased fluid accumulation in the tissues.
  • Medications: Some anti-inflammatory medications are known to retain water in the body.
  • Other conditions: Weak veins and varicose veins, kidney and liver disease, hypothyroidism, heart failure, chronic lung disease, lymphatic cancer, allergic reactions, autoimmune disease or arthritis are conditions that can cause water retention in the body.

 How can you dehydrate your body naturally?

1. Drink plenty of water & herbal teas 

It is very important to drink as much alcohol-free and sugar-free beverages as possible to prevent or get rid of water retention. Still water or herbal teas are especially good. One of the most commonly used methods to remove water from the body is drinking infusions and decoctions of herbs with diuretic and cleansing effects. The most famous herb for draining the body is nettle.

2. Avoid sugar and salt

Salt is a common reason for the storage of excess water in the body. This has to do with the sodium-potassium balance of each cell in the body and maintaining an adequate concentration of sodium within the cell and in the space between cells. When too much salt is consumed with meals, the body must create additional fluid to dissolve the sodium to a concentration that is acceptable to it.

You should therefore definitely reduce your salt consumption so that the removal of water from the body can take place more efficiently. And sugar also promotes unnecessary water retention. So it's better to avoid sweet things in the heat. Your body will thank you for it!

3. Eat potassium rich

Fruits such as pineapple, watermelon, blueberries, raspberries or grapes not only contain a lot of water, but also provide your body with valuable minerals, help to drain the "bad water" from the body and fill the cells with good fluid. Especially the contained potassium has a positive effect on water retention. Apricots, pineapple, watermelon, but also vegetables such as tomatoes, cucumbers and peppers contain particularly high amounts of potassium.

4. Supply your body with B vitamins

Water retention can also be an indication of a vitamin B6 deficiency. This is because vitamin B6 has been proven to help in the fight against water retention on the legs, hands and arms.

One study shows that vitamin B6 can provide relief from edema. An easy way to ensure you get enough B vitamins every day is to incorporate our Vitamin B Complex  into your daily routine. It reliably provides you with all 8 important B vitamins: B1, B2, B3, B5, B6, biotin, folic acid and B12.

5. Move regularly 

To stimulate lymphatic circulation and promote the elimination of water from the body, it is very important to exercise regularly. Exercise several times a week and avoid spending many hours a day in the same position. Walk as much as possible in your daily routine and take a few steps between your working hours.

6. Take magnesium

Magnesium is also an important mineral for alleviating or even preventing water retention. This is because a deficiency influences the water balance. Especially in combination with sports, the intake of magnesium is extremely important. Our Premium Fullnesium Magnesium Complex   contains five different types of magnesium and not only helps with water retention but also supports the normal muscle function and contributes to a normal, energy-rich metabolism.

 7. Give yourself massages

A gentle massage with the hands or a fascia roller stimulates the lymph flow. A foot reflex zone massage helps against swollen ankles and the like. The combination of massages with cold-warm alternating showers, which dissolve the fluid stagnation in the tissue, is particularly recommendable.

Enjoy the summer despite water retention

Don't let those pesky water retention issues stop you from enjoying the summer! Pay attention to a balanced and detoxifying diet. Magnesium and B vitamins are especially important for your body now. Hot and cold showers and massages can also help you to avoid or alleviate water retention. Otherwise, very important: drink plenty of water and elevate your legs at regular intervals to eliminate the congestion in the blood and lymph flow and to stimulate the circulation of body fluids.