Problems With Retained Fluids? Try These Detox Tips - Step To Health

Problems With Retained Fluids? Try These Detox Tips

Quickly and effectively eliminate retained fluids by combining diuretic teas and foods with some sweat-inducing physical activity. Learn how in this article!
Problems With Retained Fluids? Try These Detox Tips

Last update: 09 December, 2018

Did you wake up bloated? Do you want to rid your body of retained fluids as fast as possible?

It’s not uncommon to wake up bloated. Retained fluids can cause discomfort, as well as a heavy feeling in the affected body parts and apparent extra weight.

If you need to quickly let go of retained fluids, follow these health and diet tips. In just a few hours you can be as good as new!

Be careful with salt

Salt is necessary for your body, as long as it is high-quality like sea salt.

Even though sodium is key to everyday body processes, you should be cautious of only consuming salt in small amounts.

Although one common recommendation is completely cutting salt out of your diet, there are contradicting scientific findings on this subject. Most research shows a strong relation between sodium intake and fluid retention. Nevertheless, some studies like the one carried out by Heer et al. show no link between the two.

This means that reducing sodium might have a positive effect on water retention, but this could change on an individual basis. If you want to try and reduce salt intake, this means:

  • Not sprinkling salt onto your plate.
  • Substituting with salt water or natural seasonings (like lemon, vinegar, mustard, herbs, spices). Although saltwater does contain some salt, it can help balance your fluids.
salt intake should be carefully monitored

Be very careful with foods that have hidden salt in them. Some examples include:

  • Cheese
  • Cold cuts
  • Sauces
  • Chips
  • Salted nuts
  • Frozen or prepared food


Increase your potassium intake

Potassium, unlike sodium, is a mineral that could help you get rid of accumulated fluids in your body. A study carried out by researchers at Northwestern University discovered a link between potassium and retained fluids.

According to the study, potassium works in two ways: it decreases sodium levels and increases urine production. In other words, including potassium in your diet could help you get rid of extra fluids.

For instance, some potassium-rich foods we recommend are:

  • Tomato
  • Pumpkin
  • Celery
  • Artichoke
  • Asparagus
  • Coconut
  • Guava
  • Kiwi
  • Banana

One good option is to start your day with a smoothie made from bananas, coconut, and kiwi, sweetened with stevia.

Furthermore, you could also make a salad using tomatoes, celery, and asparagus, seasoned with a garlic and olive oil dressing.

Having water in the morning could also help your body to focus on its natural fluid elimination processes.

tomatoes and celery are one of the best veggies for retained fluids

Drink water to eliminate retained fluids

It may seem weird, but drinking water actually helps you flush accumulated fluids out of your body. This is because drinking enough water activates your kidneys.

However, make sure to drink high-quality water and, if possible, make it low-sodium. You don’t need to buy fancy bottled water: simply filter your tap water with a simple carbon filter. Having your daily water requirement is easier -and cheaper- than you think!

If it’s hard to get in your 8 cups of water a day, try lemon water, or add fruit peels, fresh herbs, or a few drops of stevia.

Diuretic teas

Drinking medicinal teas with diuretic abilities will help the detox. In particular, here are a few that you can try:

  • Common horsetail: A Brazilian research team reported horsetail to have a strong diuretic effect. It increased urine production without diminishing other nutrients. This makes it a good option for longer use.
  • Dandelion: This herb is great because it doesn’t just work on your kidneys but also your liver. A study showed that Taraxacum intake (contained in dandelion) significantly increased urine production.
  • Burdock: Burdock has been found to encourage the elimination of fluids via urine and sweat.
  • Nettle: This plant has been reported to help kidney function, as well as being great for anaemia due to its iron content.

All of these contain naturally occurring chemicals with a diuretic effect. These chemicals increase urine production and help to reduce bloating and liquid retention.

Dry brushing

Dry brushing is useful for fighting cellulite as well as toning your skin because it increases blood flow. The effects of dry brushing were partly reported by Kurosawa et al. They found that it helped with hepatic function, making this an easy habit to help with eliminating retained fluids.

How do I do it?

First, all you need is a dry body brush. Then, use it to rub your feet and up, always towards your heart. You should use long strokes on your arms and legs, and circular strokes on the torso and joints.  Don’t forget your back. If you can’t do it yourself, find someone to help you out.

Do vigorous exercise

Another way to get rid of extra fluid in your body is by doing medium-intensity exercise.

Doing intervals is popular and serves this purpose, too. This consists of high-intensity exercise with several seconds of rest, repeating this a certain number of times.

running can be a great way to improve your health

This will get your metabolism going, burn a lot of calories, and get you sweating. To enhance the sweating effect, you can have some ginger too, a root that also activates your metabolism.

Having a regular exercise routine will improve your lymphatic function because it helps with blood flow.

Finally, all of these tips will help you reduce bloating and improve liquid retention. Nevertheless, they aren’t immediate or permanent fixes. If you find yourself constantly dealing with retained fluids to the point of discomfort, it might be a good idea to consult with your doctor.

It might interest you...
5 Simple Ways to Detox Your Kidneys
Step To Health
Read it in Step To Health
5 Simple Ways to Detox Your Kidneys

Kidney problems can be felt in many different ways. In this article you'll learn five easy ways to detox your kidneys and keep them in top working ...

  • Filippini T, Violi F, D’Amico R, Vinceti M. The effect of potassium supplementation on blood pressure in hypertensive subjects: A systematic review and meta-analysis. Int J Cardiol. 2017 Mar 1;230:127-135. doi: 10.1016/j.ijcard.2016.12.048. Epub 2016 Dec 21. PMID: 28024910.
  • Rothenberg DO, Zhou C, Zhang L. A Review on the Weight-Loss Effects of Oxidized Tea Polyphenols. Molecules. 2018 May 14;23(5):1176. doi: 10.3390/molecules23051176. PMID: 29758009; PMCID: PMC6099746.
  • Wewege M, van den Berg R, Ward RE, Keech A. The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis. Obes Rev. 2017 Jun;18(6):635-646. doi: 10.1111/obr.12532. Epub 2017 Apr 11. PMID: 28401638.