Does drinking more water help get rid of water retention? The surprising truth about hydration

October 29, 2025 •

4 min read

The human body is approximately 60% water, and yet, not drinking enough of it can ironically cause you to retain more. This article explores the counterintuitive connection and answers the question, 'Does drinking more water help get rid of water retention?'

Quick Summary

This article explains why increasing your water intake is a key strategy for managing fluid retention. Proper hydration signals the body to release excess water and sodium, while dehydration causes the body to cling to fluids as a survival mechanism. It also covers other lifestyle factors that influence fluid balance.

Key Points

Stay hydrated to release excess fluid: Dehydration makes your body hold onto water, so drinking more signals it to release unnecessary fluid reserves.
Flush out excess sodium: Proper hydration helps the kidneys efficiently flush out excess sodium, which is a key contributor to water retention.
Balance electrolytes: Increasing potassium intake through foods like bananas and avocados helps balance sodium and further aids in fluid excretion.
Combine with exercise: Regular physical activity and moving around improves circulation, helping to prevent fluid from pooling in the extremities.
Reduce processed food intake: Many processed foods are high in hidden salt, so limiting them reduces your overall sodium load and subsequent water retention.
Address other factors: Poor sleep and high stress levels can also contribute to fluid imbalance, so managing these is important.

Understanding the water retention paradox

Many people mistakenly believe that drinking more water will exacerbate fluid retention. In reality, the opposite is often true. When your body is dehydrated, it enters a conservation mode, signaling your kidneys to hold onto fluid reserves. This can lead to swelling and puffiness, particularly in the hands, feet, and ankles. By consistently consuming adequate amounts of water, you signal to your body that it does not need to hoard its fluid supply. This allows the kidneys to function optimally, flushing out excess sodium and water from your system.

The crucial role of sodium and electrolytes

Fluid balance in the body is a delicate equilibrium managed by a combination of water and electrolytes, with sodium being a major player. When you consume a diet high in sodium, your body retains water to dilute the salt, leading to noticeable bloating and swelling. Drinking more water helps to counteract this effect by aiding the kidneys in expelling the excess sodium. Beyond sodium, other electrolytes like potassium and magnesium are also vital. Potassium, in particular, helps balance sodium levels and encourages the body to excrete excess fluid. Ensuring a balanced intake of these minerals is just as important as staying hydrated.

How to balance fluid with diet and exercise

In addition to consistent water intake, several lifestyle factors can significantly impact your body's ability to manage fluid retention. Regular exercise is a powerful tool. Physical activity increases blood flow and helps move fluid out of the tissues, particularly in the lower extremities. Sweating during a workout also helps release excess water and salt. Dietary choices also play a critical role. Focusing on whole, unprocessed foods can help lower your overall sodium intake, as processed items are notoriously high in hidden salt. Incorporating potassium-rich foods, such as bananas, avocados, and leafy greens, can further support fluid balance.

Lifestyle strategies to combat water retention

Beyond increasing water intake, a multi-faceted approach can provide the best results. A combination of dietary adjustments, physical activity, and other daily habits can work together to promote better fluid management. This holistic strategy addresses the various causes of water retention, from diet and hormones to inactivity.

Foods and actions that support healthy fluid balance

Eat potassium-rich foods: Bananas, sweet potatoes, spinach, and avocados help balance sodium levels.
Include natural diuretics: Foods like watermelon, cucumber, and asparagus, as well as herbal teas like dandelion and hibiscus, have mild diuretic effects.
Elevate your legs: Raising swollen legs and feet above heart level can help gravity assist in draining excess fluid from the lower extremities.
Move regularly: Avoid prolonged periods of sitting or standing. Take frequent breaks to walk and stretch to promote circulation.
Get enough sleep: Sleep plays a key role in the regulation of hormones that influence the kidneys' ability to manage sodium and water.

Comparison of water retention remedies


Remedy	How it Works	Best For	Considerations
Drinking Water	Signals body to stop conserving fluids; flushes excess sodium via kidneys	Addressing dehydration-related retention; maintaining long-term balance	Must be done consistently; counteracts high sodium
Reduced Sodium Intake	Lowers the amount of salt the body needs to dilute, reducing fluid retention	High-sodium diet-related retention; hypertension management	Requires careful label reading of processed foods; best combined with other methods
Regular Exercise	Improves circulation, moves fluid out of tissues, and promotes sweating	Circulation-related retention; overall wellness; sedentary lifestyles	Need to rehydrate after intense workouts; can relieve hormonal bloating
Increased Potassium	Helps balance sodium levels and promote fluid excretion through urine	Addressing low potassium levels; a key part of a balanced diet	Best from whole food sources; check with doctor before supplementing
Compression Socks	Applies gentle pressure to improve circulation and prevent fluid pooling	Localized swelling in legs/feet; prolonged sitting/standing; travel	A tool for management, not a cure for the root cause

Conclusion

In conclusion, the answer to the question, 'Does drinking more water help get rid of water retention?' is a resounding yes. While it may seem counterintuitive, proper hydration is one of the most effective strategies for maintaining a healthy fluid balance. By drinking sufficient water, you encourage your body to release excess fluid and sodium. For best results, combine increased hydration with other beneficial habits such as reducing sodium intake, engaging in regular physical activity, and incorporating potassium-rich foods into your diet. For persistent or severe swelling, it is crucial to consult a healthcare professional to rule out any underlying medical conditions.

For more detailed information on staying hydrated, refer to the resources from reputable health organizations.

UC Davis Health Blog: Why it's important for you to drink water and stay hydrated

Frequently Asked Questions

The main signs of water retention include swelling or puffiness in the hands, feet, and ankles, bloating, stiff joints, a feeling of tightness or heaviness, and indentations in the skin after being pressed (pitting edema).

Yes, dehydration can cause water retention. When your body senses a lack of fluid, it enters a protective mode and holds onto every drop it can to compensate. By drinking more water, you signal to your body that it's no longer necessary to conserve fluid.

While individual needs vary, a general guideline for healthy adults is to aim for around 2 liters (about 8-10 cups) of water per day. Consistent, adequate intake throughout the day is more important than drinking a large amount at once.

Foods that are rich in potassium can help. Good options include bananas, avocados, spinach, and sweet potatoes. Other hydrating and naturally diuretic foods like watermelon and cucumber can also be beneficial.

Yes, a diet high in sodium is one of the most common causes of water retention. The body retains water to maintain a balanced sodium-to-water ratio. Limiting processed and salty foods can make a significant difference.

Yes, exercise helps. It improves circulation and increases sweating, which helps to move excess fluid and salt out of the body. Even light activities like walking can be effective.

You should see a doctor if your water retention is severe, persistent, or accompanied by symptoms like shortness of breath, chest pain, or rapid weight gain, as it could indicate an underlying medical condition such as heart or kidney disease.