How Much Water Do I Have to Drink to Get Rid of Water Retention?

December 15, 2025 •

4 min read

Paradoxically, drinking more water is often the best strategy to reduce water retention, a condition that can cause uncomfortable swelling. Dehydration signals the body to conserve water, a survival mechanism that can result in fluid buildup and bloating. Upping your fluid intake can help flush out excess sodium and support proper kidney function, restoring your body's fluid balance.

Quick Summary

This guide explains the counterintuitive relationship between water intake and water retention, providing a research-based overview of optimal hydration strategies. Learn about the role of sodium, potassium, exercise, and diet in managing fluid balance. Practical recommendations are included to help reduce uncomfortable bloating and swelling safely.

Key Points

Adequate Hydration is Key: Dehydration is a primary cause of water retention, as the body holds onto fluids to compensate for low intake.
Counterintuitive Solution: Drinking more water can help reduce water retention by signaling to the body that it doesn't need to conserve water.
Balance Sodium and Potassium: Excess sodium in the diet is a major cause of fluid retention, and potassium-rich foods can help regulate this balance.
Individual Needs Vary: Daily water requirements depend on factors like activity level, climate, and health, so listen to your body's thirst signals.
Support with Lifestyle Changes: Regular exercise, managing carbohydrate intake, and elevating swollen limbs can also significantly reduce fluid retention.
Seek Medical Advice for Concerns: Persistent or severe swelling can indicate an underlying medical condition, so consult a doctor if symptoms do not improve.

The Surprising Truth About Water and Fluid Balance

Many people assume that if their body is holding onto excess fluid, they should reduce their water intake. However, this is a common misconception. The body is an intricate system that works to maintain a precise balance of fluids and electrolytes, such as sodium and potassium. When your fluid intake is low, your body's anti-dehydration mechanisms kick in, causing it to retain every last drop of water it can, which leads to swelling and bloating. The kidneys, which play a crucial role in filtering waste and excess fluid, function optimally when the body is well-hydrated.

How Much Water is Enough?

There is no one-size-fits-all answer for the ideal amount of water to drink, as individual needs vary based on factors like activity level, climate, and overall health. However, general guidelines provide a good starting point. The U.S. National Academies of Sciences, Engineering, and Medicine recommend a total daily fluid intake of approximately 15.5 cups (3.7 liters) for men and 11.5 cups (2.7 liters) for women. This includes fluid from all sources, including water, other beverages, and water-rich foods.

Men: Aim for roughly 3.7 liters (about 15.5 cups) of total fluid per day.
Women: Aim for approximately 2.7 liters (about 11.5 cups) of total fluid per day.
Increase with Activity: If you exercise or live in a hot, humid climate, you will need more water to compensate for fluid lost through sweat.
Listen to Thirst: Your body's thirst mechanism is a reliable guide. Drink when you feel thirsty, but aim to drink consistently throughout the day to avoid reaching a dehydrated state.

The Role of Sodium and Potassium

Sodium and potassium are two minerals that work together to regulate fluid balance in the body. A diet high in sodium and low in potassium is a major contributor to water retention. Sodium binds to water in the body, and when you consume too much, your body retains water to maintain a balanced ratio. Potassium, on the other hand, helps counteract the effects of sodium and aids the kidneys in flushing out excess fluids.

To effectively combat water retention, consider the following dietary adjustments:

Reduce Processed Foods: Over 70% of sodium in many diets comes from processed foods, not table salt. Limit intake of canned soups, frozen meals, cured meats, and savory snacks.
Increase Potassium-Rich Foods: Incorporate bananas, avocados, spinach, and sweet potatoes into your diet to help balance fluid levels.
Hydrating Fruits and Vegetables: Many fruits and vegetables, like watermelon and cucumber, have high water content, contributing to your overall fluid intake while also providing valuable nutrients.

Lifestyle Strategies to Support Fluid Balance

In addition to adjusting your water and electrolyte intake, other lifestyle habits can significantly impact water retention. A sedentary lifestyle, prolonged sitting or standing, and certain medications can all contribute to fluid buildup.

Stay Active: Regular exercise stimulates circulation and encourages sweating, both of which help your body eliminate excess fluid.
Elevate Swollen Limbs: If your feet or ankles are swollen, elevating them above your heart can help fluid drain away from the affected area.
Wear Compression Garments: Compression socks or stockings can improve blood flow and prevent fluid from pooling in your extremities.
Manage Carbohydrate Intake: Each gram of stored glycogen holds 3-4 grams of water. A very high-carb diet can lead to temporary water weight, so balancing your carbohydrate intake can help.

Comparison of Water Retention Management Methods


Method	How It Works	Speed of Results	Who It's For
Increasing Water Intake	Prevents dehydration, which causes the body to retain water; helps flush out excess sodium via the kidneys.	Moderate (Days to a week)	Almost everyone, especially those with dehydration-related retention.
Reducing Sodium Intake	Lowers the body's need to retain water to balance sodium levels.	Fast (Within days)	Individuals with high-sodium diets, often from processed foods.
Increasing Potassium	Counteracts sodium's effects and aids the body in excreting excess fluid.	Moderate (Days to a week)	People with diets low in fresh fruits and vegetables.
Regular Exercise	Improves circulation, encourages sweating, and helps move fluid.	Moderate (Varies by activity)	Those with sedentary lifestyles or poor circulation.
Elevating Limbs	Uses gravity to manually drain fluid from extremities.	Fast (Immediate, but temporary)	Individuals with temporary swelling in feet and ankles from standing or sitting.

Conclusion

Drinking enough water is a vital step in getting rid of water retention, as dehydration can cause the body to hold onto fluids. While there is no single magical amount, focusing on consistent, adequate hydration—generally around 2.7 liters for women and 3.7 liters for men from all fluid sources—is key. This, combined with a lower-sodium, higher-potassium diet, and regular physical activity, can effectively manage and prevent fluid buildup. For persistent or severe swelling, consulting a healthcare professional is essential to rule out any underlying medical conditions.

Frequently Asked Questions

Yes, it is often a counterintuitive but effective remedy. When dehydrated, your body holds onto water. Drinking more water helps flush out excess sodium and signals your body that it does not need to conserve water, thereby reducing bloating and swelling.

For healthy adults, adequate total fluid intake is recommended at about 3.7 liters (15.5 cups) for men and 2.7 liters (11.5 cups) for women, but this varies based on individual factors like activity and climate.

For mild cases, the fastest way typically involves a combination of reducing sodium intake, increasing water consumption, and getting some physical activity. Elevating swollen areas can also provide quick, temporary relief.

Yes, excessive salt (sodium) intake is a major cause of water retention. The body retains water to balance the sodium-to-water ratio. Limiting processed foods, which are high in sodium, can significantly reduce fluid buildup.

Yes, regular exercise is highly effective. Physical activity improves blood circulation, and sweating helps excrete excess fluid and sodium from the body. It also burns through glycogen stores, which hold water.

While mild water retention is common, you should see a doctor if you experience severe or persistent swelling, especially if it's accompanied by shortness of breath or chest pain. This could indicate a more serious underlying health issue.

Yes, some natural diuretics include herbal teas like dandelion and horsetail, as well as foods rich in potassium, such as bananas, spinach, and avocados. Always consult a doctor before starting any new supplements.