Struggling with Water Retention? Try these natural remedies for lasting relief

Water retention—caused by travel, hormonal changes, or even a heavy meal—can quickly make you feel bloated and uncomfortable, and it may be the reason you're not losing weight despite your efforts.

The feeling of tightness in your clothes, the swelling in your hands and feet – it’s not just physically uncomfortable, it can also dampen your mood and disrupt your plans.

Here are my top tips for reducing and preventing water retention, wherever you are.

Why do we retain water?

Water retention, also known as edema, occurs when your body retains extra fluid between cells. This can cause puffiness and swelling, especially in your hands, feet, legs, or face. While water weight can appear anywhere, bloating is usually most noticeable in the abdomen. Water retention can be caused by various factors, including diet, hormonal imbalances, medical conditions, and lifestyle choices. Here are the most common reasons you might retain water.

Diet

Eating too many processed foods high in sugar, carbs, and salt can cause your body to retain water. Ultra-processed foods contain high amounts of sodium and low levels of potassium and magnesium, which can disrupt fluid balance.

Dehydration

Dehydration causes the body to retain fluids, exacerbating water retention.

Alcohol

Consuming alcohol can dehydrate you and disrupt fluid and hormone balance, causing water retention.

Hormonal Changes

Hormonal changes, such as those during menstruation, pregnancy, or menopause—often lead to water retention. Imbalances from conditions like hypothyroidism or adrenal issues can also play a role. Addressing hormones through a balanced diet and lifestyle can help.

Air travelling

Flying can trigger water retention due to long periods of sitting, low humidity, and changes in air pressure—all of which affect circulation and fluid balance.

Medications

Some medications—including corticosteroids, hormone therapy, NSAIDs, antidepressants, and estrogen-based birth control—can cause the body to retain fluid.

Inactivity

Inactivity, even for brief periods, can lead to poor circulation and fluid accumulation. Regular movement helps prevent water retention and supports hormone balance.

Prolonged heat

Excess heat dilates blood vessels, which can cause fluid leakage and sodium loss, leading the body to retain water.

Underlying Medical Conditions

Mild water retention is common, but persistent swelling can signal underlying medical issues, such as heart, kidney, liver, or thyroid problems. Consult your healthcare provider if it persists.

How to Tell if You’re Retaining Water?

It can be tricky to distinguish water retention from other types of swelling, but there are some key signs to look for: puffiness, swelling in the hands, feet, legs, or face, and tight, shiny, or dimpled skin. Joints may feel stiff or less flexible. Bloating, especially in the belly, is common. You may also notice increased urination, fatigue, or mild headaches. Hormone changes, especially during your cycle, can worsen water retention. If this happens regularly, managing hormones may help.

How to prevent and address water retention?

Reduce Ultra-Processed Foods

Ultra-processed foods are high in sodium and low in nutrients like potassium and magnesium, which can cause water retention. Limit packaged, canned, and salty foods. Instead, focus on lean proteins, vegetables, and pack your own healthy snacks.

Reduce Restaurant and Fast Foods

Restaurant and fast-food meals are typically high in salt and unhealthy fats. Since you can’t control the ingredients or preparation, it’s best to limit eating out. Opt for homemade meals whenever possible to better manage your intake of salt and fat.

Increase Potassium-Rich Foods

Potassium helps balance sodium and control fluid levels. Add more foods like bananas, avocados, sweet potatoes, spinach, and tomatoes to your meals.

Eat more magnesium-rich foods

like leafy greens, nuts, seeds, whole grains, legumes, avocado, dark chocolate, and bananas. Magnesium helps regulate fluid balance and kidney function. For travel, pack single-serving nuts and seed snacks.

Stay hydrated

Drink plenty of water all day to prevent dehydration and water retention. Bring a reusable water bottle and drink extra when flying.

Try herbal teas

 like dandelion, parsley, or green tea for their mild diuretic effects. Bring tea bags when you travel.

Avoid excessive consumption of dehydrated foods and powdered supplements

High amounts of protein, sodium, or added sugars in some supplements can further increase fluid loss, as the body uses water to flush out waste or manage electrolyte balance. To prevent dehydration, it's crucial to increase your overall fluid intake when consuming these items.

Nutrition tips to help with water retention

Eat foods with natural diuretic properties, like cucumber, celery, watermelon, lemon, ginger, and dandelion greens. These make easy snacks or can be added to water for a travel-friendly option.

Maintain electrolytes—sodium, potassium, chloride, calcium, and magnesium—to support fluid balance. Consider sugar-free electrolyte packets when traveling.

Balance your carbs to maintain steady blood sugar levels and reduce water

retention. Limit refined carbs and focus on protein, fiber, healthy fats, and complex carbs like fruits, veggies, and whole grains.

Eat at regular times—even when traveling—to support hormone balance and avoid overeating. Bring healthy snacks, like jerky, edamame, cut veggies with hummus, berries with nuts, apple with nut butter, or yogurt with fruit.

Lifestyle Tips to help with water retention

Move often—even small movements help circulation and reduce swelling. Take breaks from sitting, elevate your legs, and try gentle massage or dry brushing. Wearing compression socks on long trips can also help prevent swelling. If you’re on a long flight or car ride, compression socks can help keep fluid from building in your ankles and feet.  

Avoid Tight Clothes

Wear loose clothing to avoid restricting blood flow. Use compression socks only when necessary for travel.

Stay Well Hydrated

Drink plenty of water each day to support kidney function and prevent dehydration.

Eliminate Alcohol

Limit or avoid alcohol, as it can dehydrate you and worsen water retention. Choose non-alcoholic drinks when possible.

Manage Stress

Manage stress with relaxation techniques, such as breathwork, meditation, or yoga, to help reduce water retention.

Hydrotherapy

Try hydrotherapy: alternate hot and cold showers or take Epsom salt baths to boost circulation and reduce swelling.

Supplements and Herbs that help with fluid retention

* Always consult a healthcare provider before starting supplements.

Certain supplements may help manage water retention, but they should be used in conjunction with diet and lifestyle changes.

Parsley

Parsley is a diuretic herb rich in vitamins A, C, and K, as well as minerals like potassium. It may help increase urine production and reduce water retention. Fresh parsley leaves can be steeped in hot water and consumed as tea. Parsley supplements are also available in various forms, including capsules, extracts, and dried parsley leaf.

Dandelion Tea

Dandelion tea is made from the leaves and roots of the dandelion plant, which has been traditionally used as a natural diuretic. It helps increase urine output and reduce water retention. Dandelion tea can be consumed as a beverage or dandelion root can be taken in supplement form.

Vitamin B6 This vitamin may help alleviate water retention associated with premenstrual syndrome (PMS).

Fennel

Traditionally used to reduce water retention, fennel is known for its mild diuretic properties. Fennel tea has a distinct licorice flavor – consider packing a few tea bags for your travels.

Horse Chestnut

Horse chestnut seed extract is commonly used to support vein health and may help reduce swelling and water retention in the legs and ankles. It contains a compound called aescin, which is believed to improve circulation and reduce fluid buildup. Supplemental forms are most commonly consumed in tablet or capsule form.

Magnesium

Magnesium is an essential mineral that plays a key role in regulating fluid balance and supporting kidney function. Supplementing with magnesium helps reduce water retention by promoting urine production and maintaining electrolyte balance. Magnesium Glycinate is recommended.

Potassium

Potassium is an electrolyte that helps regulate fluid balance in the body. Low potassium levels can contribute to water retention. Supplementing with potassium may help restore electrolyte balance and reduce fluid retention. Many electrolytes drinks have potassium, and fruits such as orange, bananas, and avocados.

Uva Ursi

Uva ursi, also known as bearberry, is a traditional herbal remedy used to support urinary tract health and reduce water retention. It contains compounds called arbutin and hydroquinone, which have diuretic properties.

Celery Seeds

Celery seeds are natural diuretics and may help reduce water retention. Add them to meals, tea, or consider capsules.

Final Thoughts

Managing water retention is possible with a few consistent habits. By focusing on hydration, balanced nutrition, regular physical activity, and stress management, you can help your body stay comfortable and resilient, whether you’re at home, traveling, or facing hormonal changes. Remember that your body is remarkably adaptive and can find balance with the right support. If you notice persistent or severe swelling, consult a healthcare professional—your health and comfort are always a top priority.