How to get rid of water retention

Hands and feet looking a little swollen? It could be water retention, which happens when your body holds too much fluid. Thankfully, it's not usually something to worry about and can be easy to manage with the right know-how. Our Nutritionist Olivia Rosenvinge is on hand to explain what might cause water retention and what to do...

Water retention (also called oedema) happens when excess fluid builds up in the body’s tissues. This causes swelling or puffiness, usually in the legs, hands and feet, belly or face.¹ “It can be triggered by things like a high‑salt diet, hormonal fluctuations (like pregnancy), certain medications or even sitting or standing for long periods,” Olivia explains.² It’s not usually anything to worry about and can be reduced with some simple lifestyle changes.

It can be easy to confuse water retention with bloating, as both can make you feel swollen and uncomfortable. But they’re different things: water retention is caused by extra fluid, while bloating is down to extra gas and changes in digestion and gut function. So, how do you know what’s what? Water retention can happen all over the body. It’s often most obvious in the hands and feet, so you might notice things like your shoes or jewellery feeling tighter than usual. Your skin may feel tight or appear shiny.² If it’s just your stomach that feels full and you’re having additional digestive problems like constipation, burping or flatulence (farting) it’s more likely to be bloating.

Gentle, everyday movement helps your body stay balanced. When you’re sedentary (staying still for a long time), your body can’t circulate blood and fluids efficiently and excess water may build up in areas like your legs and feet.¹² You should only need gentle movement to help reduce this. Take regular breaks to walk around and get your blood flowing. If that’s not possible, keep your feet raised when sitting and try suitable sitting exercises. You might find it useful to wear compression socks, special socks that help improve circulation in the legs and feet.¹³

“Mild water retention often improves with lifestyle changes,” says Olivia. “However, if swelling is sudden, painful, persistent or comes with other symptoms like shortness of breath or rapid weight gain, you should talk to a healthcare professional to rule out underlying conditions.”¹

Ready to say goodbye to water retention? Once you’ve identified your triggers, it’s much simpler to keep it at bay. Whether you're after the best and worst foods for hormone health or want advice on keeping moving, we’ve got you covered – or if you think it’s bloating instead, learn how to ease a bloated stomach.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.