7 Tips to Reduce Water Retention Naturally

Besides following your doctors recommendations, to reduce water retention, you can take advantage of the suggestions in today's article.

Reviewed and approved by the doctor Nelton Abdon Ramos Rojas.

Written by Elena Martínez Blasco

Last update: 15 December, 2022

Edema, better known as liquid retention, is an ailment that can cause a variety of problems and inconveniences. These mainly include swelling and heaviness. In order to find relief as soon as possible, it’s important to change your habits. With this in mind, we want to suggest 7 tips for getting rid of liquid retention in your body.

Liquid retention can be the result of many different factors. And not just only bad eating, excess salt and sugar, and insufficient hydration. A sedentary lifestyle, hormonal alterations, taking certain medications, and other factors can also contribute to this condition.

Eliminating liquid retention is a matter of good habits

In order to combat liquid retention, among other things, you need to be careful about what you eat. This means that you should analyze what you eat, how much, and in what combinations.

You need to keep in mind that certain foods contribute to liquid retention. And, at the same time, there are those that actually help eliminate liquids from the body quickly to help reduce bloating and discomfort.

First of all, it’s best to remove certain foods from your diet that have no true nutritional value. For example, fried foods, pastries, ultra-processed foods, etc.). At the same time, you should reduce your use of salt when it comes to preparing and seasoning your foods.

Other foods that you should avoid are:

• Hard cheeses.
• Industrial sauces.
• Cold cuts and smoked meats.
• Canned and pickled foods.
• Pizzas and other pre-cooked foods.
• French fries, olives, nuts, and other snacks or appetizers with added salt.

1. Less Sodium and More Potassium

In order to prevent or combat liquid retention, you should maintain a healthy diet that includes foods that contain potassium.

Some options include the following.

• Avocado
• Nuts (pistachios, hazelnuts, almonds without salt)
• Legumes
• Quinoa
• Spinach
• Coconut
• Bananas

2. Drink Water

This tip may seem contradictory, but drinking water actually helps us flush out the excess fluids that have accumulated in our bodies because it stimulates urination.

And no. You don’t necessarily have to drink two liters of water per day. This is a myth that appeared some time ago based on a generalization that doesn’t take individual needs, age, sex, lifestyle, and health condition into account.

3. Prepare a Pear and Dandelion Shake

If you like shakes, we suggest you try pear and dandelion, two ingredients that have diuretic properties. Both will help you reduce water retention and, at the same time, help complete your snacks and satisfy your appetite.

Ingredients

• 2 teaspoons of dandelion
• 1 cup of water
• A pear

How to prepare it

• Heat up the water. When it starts to simmer, add the teaspoon of dandelion. Let the mixture boil for 10 minutes.
• Afterward, strain and allow to cool.
• Peel the pear, remove its seeds, and cut it in order to make it easier to blend.
• Put the dandelion mixture and the pear in a food processor. Blend until you get a consistent mixture.
• Serve and enjoy.

4. Enjoy Some Watermelon Juice to Reduce Water Retention

Watermelon is an excellent fruit that, thanks to its high water content, can help you reduce fluid retention. Moreover, it contains a low amount of calories and is very hydrating.

You can also mix watermelon with lemon or other fruits to obtain delicious drinks that are hydrating and diuretic.

5. Celery, onion and cucumber soup

Soups are especially great to eat on colder days. Avoid using a lot of salt, and incorporate ingredients that have high water content. For example, celery, onion, and cucumber.

6. Horsetail and Green Tea Infusion

To get rid of liquid retention, you can also try different infusions as home remedies. For example, horsetail and green tea. You can drink this tea hot or cold. What’s more, it can help increase your daily liquid intake (if that’s a challenge for you). 

7. Dry Brushing

While scientific evidence to support this technique is lacking, it’s a popular recommendation when it comes to edema.

This technique consists of brushing all the skin on your body with a natural bristle brush. The idea is to stimulate lymphatic drainage and facilitate the removal of excess fluids through urination. Use gentle movements for 10 to 20 minutes until you feel the need to pee.

Supposedly, this trick will also improve your circulation and make your skin feel softer.

What’s the best way to get rid of liquid retention?

Ideally, you should apply all of the above suggestions in order to reduce and prevent liquid retention. Once again, we want to emphasize the importance of food habits and consistency when it comes to each one of them.

And, of course, always follow the directions of your general practitioner or specialist. Only a medical professional can indicate what’s best for you and why.