How do I know if my body is storing water?

December 29, 2025 •

5 min read

According to the Better Health Channel, fluid retention, known as oedema, can manifest as either widespread swelling throughout the body or in specific areas like the hands, feet, and ankles. Knowing the signs of water retention is key to understanding your body and addressing any issues, whether they are minor or indicators of a more serious health condition. So, how do I know if my body is storing water?

Quick Summary

This article details the key signs of water retention, from visible swelling and puffiness to rapid weight fluctuations and tell-tale skin indentations. It explores common lifestyle and dietary causes, distinguishes water weight from fat gain, and provides actionable steps to reduce fluid buildup.

Key Points

Visible Swelling: Look for puffiness in your hands, feet, ankles, and face, or notice if rings and shoes feel tighter than usual.
Pitting Edema Test: Press a finger into the swollen skin; if it leaves a temporary indentation, it's a sign of excess fluid.
Rapid Weight Fluctuations: Sudden, inexplicable weight gain or loss over a couple of days is typically water weight, not fat.
Reduced Sodium Intake: Limiting salty and processed foods can prevent the body from retaining water to balance sodium levels.
Stay Hydrated: Drinking plenty of water is crucial; dehydration can cause your body to hold onto fluid as a protective mechanism.
Increase Potassium Intake: Consume potassium-rich foods like bananas and avocados to help regulate fluid balance and counteract high sodium.
Exercise and Elevate Limbs: Regular movement and elevating swollen legs and feet promote better circulation and help drain pooled fluid.
Know When to See a Doctor: Persistent, painful, or one-sided swelling, especially with shortness of breath, warrants immediate medical attention.

Recognising the Symptoms of Water Retention

Recognizing the signs of water retention, also known as edema or fluid retention, often involves paying attention to changes in your body's physical appearance and how you feel. While most cases are temporary and harmless, they can cause discomfort and make you feel heavier than usual.

Visible Swelling and Puffiness

One of the most noticeable signs is swelling, or puffiness, in different parts of your body. This fluid accumulation is often most apparent in the extremities, where gravity naturally causes fluid to pool.

Hands and Fingers: You might notice that your rings feel uncomfortably tight or are difficult to remove.
Ankles and Feet: This is a very common location for swelling, especially after sitting or standing for long periods. Your socks may leave deep, lasting indentations around your ankles.
Face and Abdomen: Bloating, especially in the abdominal area, and a puffy-looking face are also common indicators of fluid retention.

Pitting Edema Test

A simple way to check for water retention is the 'pitting edema' test. Gently press a finger into the swollen skin for several seconds. If a small indentation or 'pit' remains after you remove your finger, it is a clear sign of excess fluid buildup.

Rapid Weight Fluctuations

Another telling sign is unexplained and sudden changes on the scale. If you gain several pounds in a day or two, it is almost certainly due to water weight, not fat. These rapid fluctuations are a hallmark of fluid shifts in the body.

Tight or Stretched Skin

When water builds up under the skin, it can cause the skin to appear shiny or stretched. The affected area may also feel tight or stiff, particularly around joints.

Aches and Stiffness in Joints

Excess fluid can also collect around the joints, leading to a feeling of stiffness or aching. This discomfort can affect your mobility and make regular movement feel more difficult.

Lifestyle and Dietary Factors Causing Water Retention

Several common habits and factors contribute to the body's tendency to store water.

High Sodium Intake: Consuming too much salt, often from processed foods, causes the body to retain water to maintain a proper sodium-to-water ratio.
Lack of Physical Activity: Extended periods of sitting or standing can cause fluid to pool in the legs and feet due to gravity. Regular movement helps to improve circulation and prevent this from happening.
Dehydration: Ironically, not drinking enough water can cause your body to hold on to what it has, leading to fluid retention. Staying well-hydrated signals to your body that it doesn't need to hoard water.
Hormonal Changes: Many women experience fluid retention around their menstrual cycle due to fluctuating hormone levels. Pregnancy can also cause significant swelling.
Excess Refined Carbohydrates: Carbs are stored in your muscles as glycogen, and each gram of glycogen is stored with about 3-4 grams of water. A sudden increase in carb intake can cause a temporary spike in water weight.
Stress: High levels of the stress hormone cortisol can affect the body's fluid balance, potentially leading to water retention.

Water Retention vs. Fat Gain: A Comparison Table


Feature	Water Retention	Fat Gain
Onset	Occurs rapidly, often within a day or two.	Happens gradually over an extended period.
Cause	Primarily due to fluctuations in fluid balance (e.g., sodium, hormones, carbs).	Caused by a consistent caloric surplus over time.
Appearance	Causes temporary swelling or puffiness, often appearing more soft and 'squishy.'	Represents a firmer, more localised increase in adipose tissue.
Affected Areas	Can be widespread or specific, often in the extremities, face, or abdomen.	Accumulates in typical storage areas like the hips, thighs, and belly.
Weight Fluctuations	Large, short-term shifts in weight are common and reverse easily.	Weight gain is slow, steady, and does not fluctuate significantly day-to-day.
Skin Feel	May leave a temporary indentation when pressed (pitting edema).	Skin and fat feel firmer and do not retain an indentation.

How to Manage and Reduce Water Retention

For mild, non-medical cases of fluid retention, there are several lifestyle adjustments that can make a big difference. However, persistent or severe swelling should always be evaluated by a healthcare professional to rule out underlying conditions.

Stay Hydrated: Drink plenty of water throughout the day. This helps your kidneys flush out excess sodium and encourages your body to release stored fluid.
Reduce Sodium Intake: Cut back on processed and high-sodium foods. Pay attention to hidden salt in packaged items and flavour your food with herbs and spices instead.
Increase Potassium Intake: Potassium-rich foods like bananas, avocados, spinach, and sweet potatoes help balance sodium levels and promote fluid excretion.
Regular Exercise: Moving your body, even with a short walk, improves circulation and lymphatic drainage. Sweating also helps release excess fluid.
Elevate Your Legs: If swelling is in your lower extremities, prop your feet up above the level of your heart for 20 minutes a few times a day to encourage fluid to move away from the area.
Wear Compression Garments: Compression socks or stockings can be effective for managing fluid buildup in the legs and feet by applying gentle pressure to improve circulation.
Manage Stress and Sleep: High cortisol levels from stress can increase fluid retention, as can poor sleep. Practicing stress-management techniques and aiming for 7-9 hours of sleep can help.

Conclusion

Understanding the signs and symptoms of water retention is the first step towards feeling more comfortable in your body. From visible swelling and tight-fitting clothing to rapid weight shifts and pitting edema, your body gives you clear signals when it's holding onto excess fluid. By adopting simple lifestyle and dietary changes, such as reducing sodium, staying hydrated, and incorporating exercise, you can often manage and alleviate mild cases. However, if your symptoms are severe, persistent, or accompanied by other worrying signs like shortness of breath or pain, it is crucial to consult a doctor to investigate potential underlying medical conditions. Listening to your body is the best way to maintain a healthy and balanced fluid level. For further reading, an excellent resource on the different types and potential causes of edema is available from the Better Health Channel.

Frequently Asked Questions

The fastest safe ways include reducing your sodium intake immediately, drinking more water, exercising to promote circulation and sweat, and elevating swollen limbs. For severe cases, a doctor might prescribe diuretic medication.

Water weight gain happens suddenly and can cause soft, general swelling, while fat gain is a slower, more gradual process. A key indicator is the 'pitting edema' test: if you press your finger into the skin and it leaves an indentation, it's likely water weight.

Potassium-rich foods like bananas, avocados, and sweet potatoes are excellent choices. Other helpful foods include leafy greens, cucumber, watermelon, and fresh parsley, which are natural diuretics.

Yes. When your body is dehydrated, it enters a protective mode, signaling the kidneys to hold onto fluid. This counterintuitive response means staying well-hydrated is essential for preventing water retention.

Yes, it is very common. Hormonal fluctuations, particularly changes in estrogen and progesterone, can cause the body to retain more water in the week leading up to your period.

Consult a doctor if your water retention is severe, persistent, painful, affects only one limb, or is accompanied by serious symptoms like chest pain, shortness of breath, or a fever.

Yes. Compression socks apply gentle pressure to your legs and feet, which helps improve circulation and prevents excess fluid from pooling in the lower extremities.

Yes, exercise is a great way to reduce excess water weight. It boosts circulation, helping to move fluid throughout your body, and you also lose some fluid through sweating.