Some Great Tips to Avoid Fluid Retention

Diuretic teas are the best option for removing excess fluid from your body. They help eliminate toxins and reduce that signature swelling.
Some Great Tips to Avoid Fluid Retention

Last update: 06 March, 2019

There are plenty of reasons why you might experience swollen hands or legs: a long day at work, because you’re overweight, when you’re pregnant, too much salt intake, etc. If you’re suffering from this problem, however, it’s good to know that there is a solution to this condition that’s caused by fluid retention. Read on to learn some tips to avoid fluid retention in your body.

Why do people suffer from fluid retention?

There are a variety of causes of fluid retention, including:

  • High blood pressure
  • Heart disease
  • Poor dietary habits
  • Being overweight
  • Consuming too much salt
  • Hormonal shifts
  • Menopause
  • Stress
  • Circulatory problems
  • Drinking too little water

When your body senses that you’re not getting enough water, its defense mechanism is to retain the liquid it has. It’s almost like closing a flood gate to prevent water from being released.

No doubt you’re aware that your body needs fluids to carry out all of its vital functions. That’s why you need to introduce water from the outside.

This is the reason why we recommend that you drink four pints of water a day. Maybe you’ve thought that this seems a bit excessive, but it’s not. Absolutely not.

A person with a swollen ankle.
When you’re retaining fluid, odds are that there’s a more serious underlying issue that’s causing it, which needs attention. Be sure to contact your doctor and try to cut out any unhealthy habits.

The best ways to avoid fluid retention

The first step is to understand why you’re suffering from fluid retention and to be aware of where it’s affecting your body. In most cases, you’ll notice swelling in your:

  • Hands
  • Legs
  • Ankles
  • Feet
A person with a compression stocking.
In order to avoid fluid retention, which is more than just a matter of appearance but a health issue as well, you need to lead a healthier lifestyle.

Check out the following tips:

Increase your intake of foods with a high water content

Add fruits to your diet like oranges, apples, pear, peaches, and blueberries, which are rich in vitamins and antioxidants.

Get exercise to improve your circulation

To promote blood flow in your lower extremities try exercises like biking, dancing, or hiking.

Drink eight glasses of water a day

You already know that the bare minimum needed for your body to function properly is four pints.

Reduce your salt intake

If it’s too much to ask you to quit salt completely, try opting for Himalayan salt (pink salt). You can also use herbs, lemon juice, and vinegar to replace salt.

The less salt you eat the less you’ll want that salt shaker on the dinner table, helping you avoid temptation.

Cut out processed foods

You should also avoid eating processed meals because they’re often filled with sodium, hidden among their many ingredients. This includes breaded fish, sausages, and junk food in general.

Add plenty of protein to your daily diet

Don’t forget that if your diet doesn’t have enough protein, your albumin production is reduced, causing fluids to accumulate in your tissues.

Sleep between seven and eight hours a day

Try to take breaks when you can and don’t sit in the same position for hours. Whether you stand or sit at work, change your posture as often as you can.

Sleep and relaxation are essential in order to prevent and avoid fluid retention in the legs, ankles, and feet.

Drink herbal, diuretic teas

There are plenty of herbs that can be of use if you don’t like the taste of water or aren’t used to drinking a lot of it. Natural teas will give your body the liquids you need without boring you.

Don’t wear tight clothing

This is especially important if you spend a lot of time sitting down. If you’re flying in a plane you can choose compression socks for travel. Or you might want to wear them on a daily basis to work to take the pressure off your ankles.

These socks are great for preventing fluid retention that’s caused by circulatory problems.

Avoid processed and refined foods like white flour and sugar

This also applies to drinking sodas and too much coffee. They rid your body of that “extra” water and adhere to your muscle fibers.

Keep variety in your diet

Always try to buy seasonal produce (fruits and vegetables). Be sure you get five servings a day. Add some low carb and sodium foods that are rich in animal or vegetable protein (potatoes, oats, soybeans).

These foods help your liver produce a substance that prevents liquids from building up along your cellular membranes.

Plants that help with fluid retention

A cup of dandelion tea.
Diuretic herbs can be used to treat your problem. You’re probably wondering which ones are the best options for you. Here are the plants at the top of the list.


No herb has better benefits to avoid fluid retention. You should drink a tea made from dandelion before lunch and dinner. It also helps eliminate toxins, improves digestion, and of course, dispose of that “extra” liquid.

Horsetail grass

This is another plant you should keep around the house. It helps promote the elimination of excess fluids through your urine, reducing swelling, facilitating the removal of fat and toxins, eliminating cellulite, and acting as a natural laxative. Drink up to two cups a day.

Green tea

We’re sure you’re already well aware of the benefits green tea can have on your health. It burns fat like no other, accelerating your metabolism, helping to eliminate toxins. It also fights fluid retention!

In addition, green tea is often recommended for people who are trying to lose weight.

It might interest you...
Fight Fluid Retention with These 5 Delicious Diuretic Smoothies
Step To Health
Read it in Step To Health
Fight Fluid Retention with These 5 Delicious Diuretic Smoothies

The following smoothies contain ingredients with a high water content. Therefore, they have a diuretic effect that could help relieve fluid retenti...

  • Choi, U. K., Lee, O. H., Yim, J. H., Cho, C. W., Rhee, Y. K., Lim, S. Il, & Kim, Y. C. (2010). Hypolipidemic and antioxidant effects of dandelion (Taraxacum officinale) root and leaf on cholesterol-fed rabbits. International Journal of Molecular Sciences.

  • Paller, M. S., & Schrier, R. W. (1982). Pathogenesis of Sodium and Water Retention in Edematous Disorders. American Journal of Kidney Diseases.

  • Bekheirnia, M. R., & Schrier, R. W. (2006). Pathophysiology of water and sodium retention: Edematous states with normal kidney function. Current Opinion in Pharmacology.