Water Retention – Symptoms, Prevention & Cure

Have you tried various way to keep your body away from excess weight and fats? Have you tried numerous things that help to keep you lean and fat-free?

Many times, we tend to get fed up with the kind of weight we carry and the techniques we follow to reduce weight. But did you know that water can be one of the reasons to your excess weight?

Weight Loss

Water is known to be a good weight loss ingredient that can help you with the desired fat-free body and weight loss. But did you know that excess water in your body can lead to water retention causing you look heavy?

The excess water present in your tissues and cells can affect you and your health that can cause kidney diseases, heart and circulation diseases.

Water Retention: Symptoms And Preventions

A human body has 60% water that helps in providing necessary proteins, minerals, and nutrients. Water helps in smooth blood circulation and helps in proper digestion. Water is said to be as important as oxygen to the body that helps smooth functioning both internally and eternally.

There are times when your body goes through hormonal changes or too much of salt present in the body that holds water for a long time. As our body is half made of water, the presence of excess water in the body can imbalance the hydration levels in the body. This is caused due to Water Retention.

Water Retention

Water retention can make you feel heavier than usual as well as less active. Water retention can also result in:

  • Swelling
  • Stiff joints
  • Bloating
  • Puffiness
  • Skin colorization

The factors that can cause water retention in people are as follows:

  • Genetics
  • Diet
  • Menstrual cycle


If you find any of the above symptoms happening to your body, then this might be the reason for water retention. To know if you are facing such problems in your body, these symptoms can help understand in a better way:

  • Weight gain
  • Swollen legs, ankles, and feet
  • Aches in limbs
  • Weight fluctuations
  • Puffiness of hips, abdomen, and face
  • Discolored skin

skin discoloration


After years of research, health experts have found some of the effective ways that can help in reducing or preventing these symptoms:

  • Avoid extreme temperatures like hot saunas, baths, and showers.
  • Avoid sitting and standing for a long time.
  • Perform regular exercise.

Regular exercise

How To Reduce Water Retention For Weight Loss?

These are some of the ways that can help reduce water retention and help with weight loss:

Sleep More

A good and healthy sleep helps to maintain your body both internally and externally. A good sleep is as important as regular exercise and diet.

Health experts have found that good sleep can affect the sympathetic renal nerves in your kidney that manages water balance and sodium.

One research found that your body acts like plumbing system and flushes out toxins out of your brain when you sleep well.

A healthy sleep helps in minimizing water retention and controls body hydration levels. So it is essential for an individual to have a good nap to prevent unnecessary weight gain due to water retention.

Electrolyte Intakes

The minerals with electric charge are very important to our body as it controls water balance and cell hydration. Minerals such as potassium and magnesium play a significant role in managing water balances in our body. There can be a shift in water balance due to lower or higher electrolyte levels that increase the risk of water retention in the body.

When there is an excess amount of salt consumption in the body, it increases the chances of weight gain due to water retention.

To prevent such problems and keep your weight normal, it is advised to drink water whenever you are doing your exercise in a hot or humid climate. You tend to lose your electrolytes in the form of sweat and thus drinking water helps to restore your electrolytes in your body.

Focus On Healthy Food

Food with potassium presence in them is highly recommended. Potassium-rich foods can help increase urine production that can help flush out excess water and can balance sodium levels in your body.

Potassium-rich foods such as dairy products, tomatoes, bananas, dark green leafy vegetables, yogurts, avocados, and beans can help keep your body balanced.

Magnesium rich food such as whole grains, dark green leafy vegetables, nuts and dark chocolates are also recommended.

Nettle, garlic, parsley, corn silk, fennel, hibiscus, and horsetail can be recommended that helps in weight loss.

These food items and herbs can act as diuretics and reduce excess water from the body and keep our body weight in control.

Dark Green Leafy Vegetables

Drink Tea Or Coffee

Due to their high caffeine content, tea and coffee are said to be diuretics. Caffeine present in these beverages can slightly decrease water weight and increase short-term urine output.

As per reports, it is said that caffeine does not lead to dehydration in habitual consumers even though it has a mild diuretic effect. But a moderate amount of caffeine beverages or supplements can help you drop excess water helping you to lose some weight.

Control Salt Intakes

One of the most common electrolytes in the human body, sodium can be obtained from your daily salt.

Salt plays an important role in hydration levels in the body. If you have lower or higher salt present in the body, it leads to body imbalance that cause water retention and can lead to increase in water weight.

Control Salt Intakes


As water retention has a very bad effect on your weight, it is necessary that we maintain our body health properly. As water retention can cause you extreme weight gain, it can affect the interiors and exteriors of your body too. Weight gain due to water retention can have adverse effects on you, so it is necessary to keep a check on what you consume.


About Michelle

Michelle is the senior most expert who writes for this website. After completing her graduation and 10+ years of practice, Michelle has been involved and known for a lot of her philanthropy work. Michelle loves spending time researching and writing her papers. She occasionally writes for us and we are extremely proud to have her as one of our editors. Follow me on Linkedin