Drain Water Naturally: 11 Tips Against Water Retention
Your clothes suddenly feel tighter, your socks dig in, and you feel heavier and more sluggish than usual. Many people then ask themselves: have I suddenly gained weight, or am I just puffy? Often it is simply too much water in the tissue - and there is plenty you can do about it.
Where does water retention come from?
Water retention (medically oedema) shows up especially on the legs - for example as swollen ankles or pronounced sock marks - but also on the hands, belly or face. It does not have to be a sign of illness: even in healthy people the fluid balance can get temporarily out of sync. Factors such as heat, lack of movement, sitting for long periods, air travel, salty food, alcohol or inflammation in the body can lead the body to store more water.
Many women know this with every cycle: before their period, hormonal changes make the body store more water, often on the thighs and chest. Water retention is also common during pregnancy. If you are unsure or the swelling persists, please have it checked by a doctor. Otherwise, here are 11 tips to gently bring your fluid balance back into line.
1. Drink plenty of water
You may have read this tip before and wondered: why should I drink a lot when water is exactly what I want to get rid of? The answer: if you drink too little, the body switches to saving mode and holds water in the tissue - for hard times. Drink enough, and you signal to the body that there is no shortage, so it releases existing water more easily.
2. Teas and herbs
It is not only plain water that does the fluid balance good. Teas and infusions with their herbs are traditionally valued as soothing. Popular choices include nettle, birch, goldenrod, juniper, dandelion and peppermint - they taste good warm or cold and bring along fluid as a bonus.
3. Movement gets things flowing
A lack of movement slows the blood flow, so blood pools more easily in the legs and feet. That is why putting tired legs up feels so good. Even better is regular movement: active muscles and veins keep the circulation going. It does not have to be jogging - even walking helps. Gentle yoga such as yin yoga gets the body moving too and feels soothing for the lymphatic system.
4. Less salt
Ordinary table salt contains a lot of sodium, which binds water in the tissue. Especially high amounts of salt are found in highly processed foods such as cold cuts, ready meals, crisps and fries. The good news: a high salt intake is a habit you can break. Plenty of flavour also comes from spices, fresh herbs and tomato paste. Season with soy sauce or vegetable stock and you need less of it for full flavour.
5. Eat potassium-rich foods
A good counterpart to sodium is potassium. Potassium contributes to normal muscle function and to the maintenance of normal blood pressure. It is especially abundant in potatoes, bananas, cabbage, pistachios, whole grains, dates and dried stone fruit. Asparagus, tomatoes, mushrooms and fresh herbs also fit wonderfully into a vegetable-rich, fresh kitchen.
6. Cut back on alcohol and sugar
Not only salt, but also alcohol and sugar encourage water retention and should therefore feature only rarely on the menu. Alcohol in particular also draws fluid from the body - and the next day tends to show it.
7. Sauna and contrast showers
The sauna is a pleasant feel-good routine: the alternation of heat and cold is traditionally valued as a workout for the circulation. Contrast showers bring the same refreshing effect home. If you like neither, simply treat yourself to a warm (not hot) bath to relax.
8. Massage and lymph flow
Like yoga, massage is traditionally used to stimulate the lymph flow through gentle pressure. This can guide excess water out of the tissue. A fascia roller is also well suited for gentle self-massage at home.
9. Essential oils
Sauna and massage often have one thing in common: essential oils. They are a fragrant way to do yourself some good and are traditionally valued in aromatherapy. Popular ones include oils from geranium, grapefruit, lavender, tea tree or immortelle. Important: always mix essential oils into a carrier oil such as almond oil and apply them to the skin only well diluted. Foods from Asian cuisine such as garlic, ginger and wasabi contain aromatic oils too.
10. Loose clothing
While massage applies healthy pressure, clothing that is too tight does the opposite: squeezing into jeans that are too small constricts the tissue, and water is transported away less easily. Loose clothing, on the other hand, supports the removal of excess water.
11. Water-rich fruit and vegetables
Some fruit and vegetables consist largely of water and provide plenty of vitamins at the same time. These include asparagus, cucumber, celery, watermelon, pineapple, grapefruit and lettuce. Treat yourself to a colourful portion of them regularly - fresh, light and refreshing.
Fluid balance and electrolytes
A balanced fluid household is closely linked to the electrolytes. Magnesium contributes to electrolyte balance and to normal muscle function - and is one of the minerals people most commonly run short of in everyday life.
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Prices incl. VAT. Food supplements are not a substitute for a balanced, varied diet and a healthy lifestyle.
Frequently asked questions
Where does water retention come from?
What helps naturally against water retention?
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More on healthy eating in the Surpresa Natural blog
Eating mindfully does your body and mind a daily favour. For more tips, browse our Surpresa Natural blog. There you can read, for example, whether carbs really make you fat, which home remedies give your metabolism a nudge and which foods are traditionally seen as aphrodisiacs.