What Can I Drink to Reduce Leg Swelling?

January 9, 2026 •

4 min read

According to the Mayo Clinic, many cases of mild leg swelling, or edema, are caused by sitting or standing for prolonged periods. Staying properly hydrated can play a critical role in managing this condition, but it's important to know what can I drink to reduce leg swelling effectively and safely.

Quick Summary

An overview of drinks and dietary changes that can help alleviate leg swelling, such as increasing water intake, consuming natural diuretics like green tea and lemon water, and reducing dehydrating beverages.

Key Points

Stay Hydrated: Drinking plenty of water is crucial because dehydration can cause your body to retain fluids, worsening swelling.
Choose Natural Diuretics: Beverages like green tea and parsley tea can act as gentle diuretics, helping your kidneys flush out excess fluid.
Balance Electrolytes with Potassium: Drinks rich in potassium, such as coconut water or smoothies with leafy greens, can help balance sodium levels and reduce fluid retention.
Avoid Dehydrating and High-Sodium Drinks: Limiting alcohol, sugary beverages, excessive caffeine, and salty broths is essential, as they can exacerbate swelling.
Combine with Lifestyle Changes: For best results, pair proper fluid intake with a low-sodium diet, regular exercise, and elevating your legs when resting.
Consult a Doctor for Severe Symptoms: If swelling is sudden, severe, localized to one leg, or accompanied by chest pain or shortness of breath, seek immediate medical attention.

The Surprising Truth About Hydration and Edema

It may seem counterintuitive, but drinking more water is one of the most effective strategies for reducing fluid retention. When your body is dehydrated, it goes into a fluid-conservation mode, holding onto every drop it can. This can exacerbate swelling. By contrast, consistently drinking enough water helps your body function optimally, encouraging the kidneys to flush out excess fluids and sodium. Aim for at least eight glasses of water per day, and even more if you are active or in a warm climate.

Beneficial Beverages for Leg Swelling

Beyond plain water, several other drinks can assist in managing leg swelling by acting as natural diuretics or providing essential electrolytes.

Lemon Water: A simple and effective option, adding fresh lemon juice to water provides Vitamin C and antioxidants that help the body flush out toxins.
Green Tea: This beverage contains natural diuretic properties due to its caffeine content and is rich in antioxidants that fight inflammation. Be mindful of moderation, as excessive caffeine can be dehydrating.
Parsley Tea: Known as a traditional remedy for fluid retention, parsley tea is a natural diuretic that helps support kidney function.
Coconut Water: Rich in potassium, coconut water helps balance sodium levels in the body. An imbalance of sodium and potassium can contribute to fluid retention, so restoring this balance is key.
Ginger Tea: Ginger is a potent anti-inflammatory agent that can aid in reducing swelling caused by inflammation.
Smoothies with Leafy Greens and Berries: Blending spinach, kale, or parsley with water-rich fruits like strawberries or watermelon creates a potassium and antioxidant-packed drink to combat inflammation and water retention.

Beverages to Avoid When Combating Swelling

Just as some drinks help, others can make swelling worse. To help manage edema, it's wise to limit or avoid these fluids:

Alcohol: Alcohol is a diuretic that can cause dehydration. While it increases urination, it causes the body to remove fluids from the blood at a faster rate than other liquids, ultimately contributing to fluid imbalances and swelling.
Sugary Drinks and Processed Juices: High sugar intake can cause inflammation and lead to weight gain, both of which can worsen fluid retention. These drinks offer little nutritional value and can contribute to overall fluid retention.
Excessive Caffeine: While green tea has some benefits, large amounts of caffeine from coffee or energy drinks can lead to dehydration and disrupt the body’s fluid balance.
High-Sodium Broths: Many pre-packaged or canned broths are loaded with sodium, which directly contributes to fluid retention. Opt for low-sodium versions or make your own from scratch.

Comparison of Anti-Edema Beverages


Beverage	Key Benefit	Mechanism of Action	Cautions
Plain Water	Most fundamental and effective	Promotes proper hydration, encouraging kidneys to flush excess fluid and sodium.	None; essential for overall health.
Green Tea	Natural diuretic and anti-inflammatory	Caffeine and antioxidants help increase urine production and reduce inflammation.	Excessive intake can cause dehydration due to high caffeine levels.
Coconut Water	Restores electrolyte balance	High in potassium, which helps balance out sodium levels that contribute to fluid retention.	High in natural sugars, should be consumed in moderation.
Parsley Tea	Potent natural diuretic	Flavonoids bind to kidney receptors, increasing urine output.	Avoid if pregnant or on anticoagulant medication.
Ginger Tea	Anti-inflammatory properties	Active compounds like curcumin (if including turmeric) and gingerols can soothe inflammation.	Best to make from fresh root, not from processed powders or pre-packaged teas.
Smoothies	Nutrient-dense and hydrating	Combines water-rich produce and leafy greens for potassium and antioxidants.	Be mindful of high-sugar fruits; focus on leafy greens and berries.

Holistic Strategies for Reducing Leg Swelling

Drinking the right fluids is one piece of the puzzle. Combining it with a few other lifestyle changes can yield even better results.

Lifestyle Adjustments

Reduce Salt Intake: Sodium is the primary culprit for fluid retention. Opt for fresh produce over processed foods and use herbs and spices for flavor instead of salt.
Elevate Your Legs: Gravity can cause fluid to pool in the lower extremities. When sitting or lying down, elevate your legs above heart level for 30 minutes to an hour.
Increase Physical Activity: Even gentle movement like walking can help improve circulation and pump fluid back toward the heart. Regular exercise is crucial for preventing edema.
Wear Compression Socks: These socks apply gentle pressure to the legs and ankles, preventing fluid from accumulating in the tissues.
Manage Underlying Conditions: Edema can be a symptom of more serious issues like heart failure, kidney disease, or liver problems. It is vital to consult a healthcare professional to diagnose and treat any underlying causes.

When to See a Doctor

While home remedies and dietary adjustments can help with mild cases of edema, some symptoms require immediate medical attention. If you experience any of the following, seek professional medical advice:

Swelling in only one leg, especially with pain, tenderness, or warmth.
Sudden or severe swelling.
Swelling accompanied by shortness of breath, chest pain, or an irregular heartbeat, as this could indicate fluid in the lungs (pulmonary edema).
Swelling that does not improve after a few days of home treatment.

Conclusion

Staying well-hydrated is paramount in managing leg swelling, as it helps your body regulate fluids more efficiently. Plain water, combined with nutrient-rich options like lemon water, green tea, and coconut water, can be beneficial. Equally important is avoiding dehydrating and high-sodium beverages. Lifestyle changes such as reducing salt intake, elevating your legs, and exercising can further aid in recovery. While these strategies can help with mild edema, it's crucial to consult a doctor if symptoms are severe or persistent, as they could signal a more serious underlying health condition. Taking proactive steps can lead to significant relief and improve your overall well-being. For more information on health conditions, consult authoritative sources like the Mayo Clinic.

Frequently Asked Questions

No, drinking more water helps reduce leg swelling. Dehydration causes the body to retain fluid, whereas proper hydration encourages the kidneys to flush out excess fluids and sodium, thereby reducing swelling.

Yes, green tea has mild diuretic properties due to its caffeine content and is rich in anti-inflammatory antioxidants that can help manage fluid retention. It should be consumed in moderation.

Yes, coconut water is rich in potassium, which helps balance out the body’s sodium levels. This mineral balance is important for managing fluid retention and can help reduce swelling.

Excessive caffeine from sources like energy drinks or too much coffee can be dehydrating. However, moderate amounts, such as the caffeine in green tea, can have a mild diuretic effect. The key is moderation.

You should limit or avoid alcohol, sugary drinks, high-sodium broths, and excessive caffeine. These can either cause dehydration or contribute to fluid retention.

Pineapple contains the enzyme bromelain, which has anti-inflammatory properties that may help reduce swelling. Ensure you are drinking natural juice without added sugars to maximize benefits.

You should see a doctor immediately if you experience sudden or severe swelling, if it is only in one leg, or if it is accompanied by chest pain, shortness of breath, or an irregular heartbeat, as these can be signs of a serious condition.