Can Protein Make You Retain Water? The Surprising Truth

December 10, 2025 •

4 min read

According to health experts, consuming inadequate amounts of protein can actually lead to fluid retention, not excess protein. So, can protein make you retain water, or is a common misconception causing your puffy feelings? It's often other dietary factors and hydration habits that are the real culprits behind the scale's fluctuations.

Quick Summary

Many believe a high-protein diet causes water retention, but the link is more nuanced. Factors like excessive sodium intake, low-carb transitions, supplement additives, and poor hydration are often the true reasons for temporary bloating and fluid buildup.

Key Points

Protein Itself Does Not Cause Water Retention: Adequate protein, particularly the protein albumin in the blood, is essential for maintaining proper fluid balance and preventing edema.
High Sodium is the Primary Culprit: The water retention often blamed on high-protein diets is more likely caused by excessive sodium found in processed protein sources like deli meats and canned foods.
Hydration is Critical for Processing Protein: The kidneys require extra water to process the urea produced from protein metabolism. Insufficient water intake can lead to the body retaining fluid to perform this function.
Creatine Causes Beneficial, Intracellular Water Retention: Creatine, a supplement often taken with protein, draws water into muscle cells, not under the skin. This effect is temporary, supports muscle function, and is not the same as bloating.
Low-Carb Transitions Affect Glycogen and Water: Many high-protein diets are low-carb, and the initial depletion of glycogen stores releases water. Fluctuations occur when carbohydrate intake changes, which is a normal metabolic process.
Manage Water Retention with Lifestyle Adjustments: Effective strategies include drinking more water, reducing sodium, eating potassium-rich foods, and exercising regularly.

The Surprising Connection Between Protein and Fluid Balance

Many people experience bloating or rapid, temporary weight gain when increasing their protein intake and immediately blame the macronutrient itself. The truth is far more complex. Protein plays a crucial, and often overlooked, role in maintaining the body's fluid balance. The main blood protein, albumin, helps to keep water inside your blood vessels. When protein levels are low, as in cases of malnutrition, water can leak out into surrounding tissues, causing swelling known as edema. Therefore, adequate protein is necessary for preventing fluid retention, not causing it. For healthy individuals, the real drivers of water weight associated with a high-protein diet are typically indirect, stemming from related dietary and lifestyle changes.

Key Causes of Water Weight on a High-Protein Diet

When people switch to a high-protein regimen, they often make other changes that have a much more direct impact on fluid levels. Pinpointing the actual cause is the first step toward effective management.

Excessive Sodium Intake: A common issue is consuming a high amount of sodium, which is rampant in processed protein sources like deli meats, canned goods, and jerky. Sodium causes the body to retain more water to maintain the correct electrolyte balance. Cooking with whole, unprocessed protein sources and controlling your salt shaker is key.
Low-Carbohydrate Transition: Many high-protein diets are also low in carbohydrates. When you drastically cut carbs, your body uses up its glycogen stores for energy. For every gram of glycogen stored, your body holds onto approximately three grams of water. This initial water weight loss can be reversed temporarily when carbs are reintroduced, causing perceived water retention.
Inadequate Hydration: Protein metabolism produces nitrogen waste products, primarily urea, which the kidneys must process and flush out of the body. This process requires sufficient water. If you increase your protein intake but fail to increase your fluid intake, your body will cling to the water it has to perform this function, leading to water retention as a survival mechanism.
Supplement Additives: Not all protein powders are created equal. Some contain lactose, especially whey concentrate, which can cause bloating and digestive distress in lactose-intolerant individuals. Other filler ingredients or artificial sweeteners can also upset digestion and contribute to a feeling of puffiness.

Protein Supplements vs. Whole Foods

Choosing your protein source wisely can significantly impact your risk of experiencing water retention. Whole food sources like lean meats, fish, eggs, and legumes generally come with fewer hidden salts and additives compared to highly processed alternatives.

Creatine and Intracellular Water Retention

Creatine is a well-researched supplement often included in protein powders, particularly for athletes. It is known to cause water retention, but this is a specific, beneficial kind of retention. Creatine draws water into muscle cells (intracellular retention), not under the skin (subcutaneous), which actually supports muscle function and growth. This effect is typically temporary and a healthy part of how creatine works to improve athletic performance. It is not the same as the generalized bloating associated with poor dietary habits. A study on creatine supplementation found a significant increase in intracellular water volume alongside increased muscle mass.

Comparing Causes of Bloating on a High-Protein Diet


Factor	Effect on Fluid	Typical Symptoms
High Sodium	Body retains water to balance electrolytes.	Swelling in ankles, feet, hands; rapid weight gain; bloating.
Low-Carb Adjustment	Initial water loss from glycogen depletion; fluctuation upon reintroduction of carbs.	Temporary weight spikes after eating carbs.
Inadequate Hydration	Body conserves water to process protein waste via kidneys.	Bloating; feeling of fullness; concentrated urine.
Creatine Supplementation	Water is drawn into muscle cells (intracellular).	Muscles appear fuller or larger; beneficial for performance.
Supplement Additives	Intestinal distress from lactose or other fillers.	Digestive issues; gas; uncomfortable abdominal bloating.

How to Manage Water Retention

For those experiencing bloating on a high-protein diet, several simple and effective strategies can help mitigate fluid buildup.

Drink plenty of water: This may seem counterintuitive, but staying well-hydrated is the most important step. It helps your kidneys flush out excess sodium and urea, preventing your body from retaining water. Aim for 2–3 liters per day, adjusting for exercise intensity and climate.
Reduce processed sodium: Cut back on pre-packaged foods, restaurant meals, and processed meats. Use fresh herbs and spices to flavor your food instead of relying on salt. Check nutrition labels for hidden sodium.
Consume potassium-rich foods: Potassium helps balance sodium levels and increases urine production, both of which reduce water retention. Include foods like bananas, spinach, and avocados in your diet.
Exercise regularly: Physical activity stimulates circulation and helps your body sweat out excess fluid. Even a moderate walk can help reduce swelling.
Get enough sleep: Studies have shown that adequate sleep helps the kidneys regulate water and sodium levels effectively, and poor sleep can negatively impact fluid balance. Aim for 7-9 hours per night.
Switch supplement types: If you suspect your protein powder is the issue, consider switching from a whey concentrate to a whey isolate, which is typically lower in lactose, or trying a plant-based protein alternative. If creatine is the cause, recognize that the water weight is temporary and beneficial.

Conclusion: The Final Word on Protein and Water

Ultimately, protein itself is not the enemy when it comes to water retention. In fact, it is a crucial component of proper fluid regulation. The culprits are almost always a combination of high sodium intake, insufficient hydration, or a shift in carbohydrate consumption. For healthy individuals, the water retention experienced is usually temporary and a sign that the body is adapting to a new nutritional pattern, rather than a cause for concern. By focusing on whole foods, proper hydration, and managing other dietary factors, you can enjoy the benefits of a high-protein diet without the unwanted puffiness. If persistent or severe edema occurs, however, it is essential to consult a healthcare professional to rule out underlying medical conditions.

NIH Study on Creatine and Water Retention

Frequently Asked Questions

You may feel bloated not from the protein itself, but from other factors often associated with high-protein diets, such as increased sodium from processed foods, digestive issues from certain protein powders (like whey concentrate), or inadequate hydration, which causes your body to conserve water.

Yes, creatine can cause water retention, but it is typically a beneficial, temporary process where water is drawn into the muscle cells (intracellular) to aid performance, not stored under the skin causing puffiness.

When on a high-protein diet, it is crucial to increase your water intake. This helps the kidneys flush out excess nitrogen waste from protein metabolism and prevents your body from retaining fluid. Aim for at least 2–3 liters per day and adjust based on your activity level.

Water weight is a rapid, temporary weight fluctuation caused by fluid shifts and can be reversed quickly. Fat gain is a slow, gradual process from consuming excess calories. Water retention often feels like general puffiness, while fat is softer and more localized.

Yes, highly processed protein sources like deli meats, canned soups, and packaged snacks are often loaded with sodium. High sodium intake is a major cause of fluid retention, so sticking to whole-food protein sources is recommended.

Yes, ironically, a diet with inadequate protein can lead to fluid retention. Blood proteins like albumin help keep water in the bloodstream. When protein levels are too low, fluid can leak into tissues, causing swelling known as edema.

To combat water retention, focus on drinking more water and eating foods rich in potassium and magnesium, such as leafy greens, bananas, avocados, and nuts. Also, reduce your intake of high-sodium, sugary, and refined carbohydrate foods.