What Drinks Are Good for Swollen Ankles?

December 18, 2025 •

3 min read

According to Healthline, staying hydrated can be a surprisingly effective way to help reduce swelling in your ankles, a condition known as edema. When your body is dehydrated, it tends to retain fluids, exacerbating swelling. This is why knowing what drinks are good for swollen ankles can provide significant relief by helping to flush out excess fluids.

Quick Summary

Several beverages can help reduce fluid retention and inflammation, key factors contributing to swollen ankles. The best options include plain water, herbal teas with diuretic properties, and fruit juices rich in potassium and antioxidants. Avoiding sugary and caffeinated drinks is also crucial for managing swelling effectively.

Key Points

Stay Hydrated: Drinking ample plain water signals the body to release stored fluid rather than retaining it due to dehydration.
Embrace Herbal Teas: Natural diuretics like ginger, dandelion, and parsley teas help increase urine output and flush out excess fluids effectively.
Consume Potassium-Rich Drinks: Juices from carrots, oranges, and pomegranates help balance sodium levels and counteract fluid retention.
Avoid Alcohol and Sugary Beverages: Both alcohol and high-sugar drinks can worsen inflammation and lead to increased fluid retention.
Incorporate Anti-inflammatory Ingredients: Adding ginger, turmeric, and berries to drinks and smoothies can deliver antioxidants that help reduce inflammation associated with swelling.
Consult a Professional: Persistent or severe swelling should be evaluated by a healthcare professional, as it could be a symptom of a more serious underlying condition.

The Importance of Hydration for Reducing Swelling

While it might seem counterintuitive to drink more water when you are retaining fluid, dehydration signals your body to hold onto the water it has. Drinking plenty of fluids keeps your body's fluid balance regulated and supports your kidneys in flushing out excess sodium and waste products that contribute to swelling. For optimal results, aim for 8–10 glasses of plain water a day. Infusing water with natural diuretics can enhance this effect.

Diuretic and Anti-Inflammatory Teas

Certain herbal teas are excellent for reducing fluid retention due to their natural diuretic properties. They encourage increased urine production, which helps flush excess water from the body.

Ginger Tea: Ginger contains gingerols, which have powerful anti-inflammatory effects that can reduce swelling and discomfort. Brewing fresh ginger slices in hot water makes a soothing and effective tea.
Dandelion Tea: Used in traditional medicine for centuries, dandelion root has natural diuretic properties that can help eliminate excess fluid and reduce inflammation. It also contains potassium, which helps balance electrolyte levels.
Parsley Tea: Like dandelion, parsley is a well-known natural diuretic. It stimulates the kidneys to flush out excess fluid and toxins. A simple tea can be made by steeping fresh or dried parsley leaves in boiling water.
Green Tea: Rich in polyphenols and catechins, green tea is a potent antioxidant with anti-inflammatory effects. Its mild diuretic properties can assist in managing fluid balance.

Nutrient-Rich Juices and Smoothies

Incorporating specific nutrients, particularly potassium and magnesium, can help regulate fluid balance and reduce swelling. Drinks made from certain fruits and vegetables can be a great source of these beneficial compounds.

Potassium-Rich Juices: Potassium helps balance sodium levels, preventing fluid retention. Juices made from carrots, oranges, and prunes are excellent sources of potassium.
Cucumber and Lemon Water: Cucumbers have high water content and contain caffeic acid, which helps combat water retention. Lemon acts as a natural detoxifier, and together they encourage fluid drainage.
Berry Smoothies: Berries such as strawberries and blueberries are packed with anthocyanins and antioxidants that combat inflammation and improve circulation. Blending them into a smoothie is a delicious way to reduce swelling.
Coconut Water: This natural drink is full of electrolytes, especially potassium, which aids in hydration and can help reduce water retention.

What to Avoid: The Counterproductive Beverages

Just as certain drinks can help, others can worsen the problem of swollen ankles by contributing to dehydration, inflammation, and fluid retention.

Salty Drinks and Excessive Sodium: High sodium intake is directly linked with fluid retention. This includes not only packaged foods but also hidden sources in some drinks.
Alcohol: Alcohol is dehydrating and can affect circulation and liver function, leading to increased fluid retention. Chronic alcohol use can especially worsen swelling.
Caffeinated Beverages: While caffeine is a mild diuretic, excessive intake of caffeinated drinks like coffee and some teas can lead to dehydration and disrupt fluid balance.
Sugary Drinks: High sugar levels cause the body to release more insulin, which makes you retain more salt and water. This includes sodas, fruit drinks with added sugars, and sports drinks.

Comparison of Swelling-Reducing Drinks


Drink Type	Primary Benefit	Key Ingredients	How it Helps Swollen Ankles
Plain Water	Optimal Hydration	H2O	Flushes out excess sodium and regulates fluid balance.
Ginger Tea	Anti-Inflammatory	Gingerols	Reduces inflammation and swelling in joints and muscles.
Dandelion Tea	Natural Diuretic	Taraxasterols, Potassium	Increases urination to excrete excess fluid while maintaining electrolyte balance.
Cucumber & Lemon Water	Detoxification & Diuresis	Caffeic Acid, Vitamin C	Encourages fluid drainage and reduces sodium-related water retention.
Berry Smoothies	Antioxidant & Anti-inflammatory	Anthocyanins, Polyphenols	Combats inflammation and improves circulation.
Coconut Water	Electrolyte Balance	Potassium	Supports hydration and regulates fluid balance effectively.

Conclusion

Making conscious beverage choices can be a simple yet impactful way to manage swollen ankles. While proper hydration with plain water remains the cornerstone, incorporating specific herbal teas and nutrient-rich juices can provide additional anti-inflammatory and diuretic benefits. By opting for drinks like ginger tea, dandelion tea, and fruit-infused waters while limiting alcohol, caffeine, and sugar, you can support your body in naturally reducing fluid retention and inflammation. Always consult a healthcare professional for persistent or severe swelling, as it can indicate an underlying medical issue.

One resource providing further information on dietary changes for managing edema is the Tactile Medical website, which discusses the importance of diet for edema management and lists beneficial foods, including some that can be made into drinks.

Frequently Asked Questions

Yes, drinking plenty of water helps reduce swollen ankles. When you are dehydrated, your body holds onto fluids, which can worsen swelling. Staying hydrated signals your body to release excess fluids and helps flush out sodium, which contributes to water retention.

Herbal teas with natural diuretic properties are best for edema. Good options include dandelion tea, parsley tea, ginger tea, and green tea. These teas help increase urine production to flush out excess fluids.

Limiting salt is crucial because high sodium intake is directly linked to fluid retention in the body, which exacerbates swelling. Reducing your intake of processed foods and avoiding adding extra salt to meals can make a significant difference.

Yes, alcohol is bad for swollen ankles. It tends to dehydrate the body and can lead to increased inflammation and fluid retention. Limiting or avoiding alcohol can help prevent additional swelling.

Potassium is an electrolyte that helps balance sodium levels in the body, which in turn helps prevent fluid retention. Drinking potassium-rich juices, like orange or carrot juice, can support this balance and help reduce swelling.

Ginger water is an anti-inflammatory drink made by boiling fresh, peeled ginger slices in water. You can strain it and drink it warm or iced. Ginger contains gingerols, which help reduce inflammation and discomfort.

You should see a doctor if home remedies don't help, if the swelling is only in one ankle, or if it is accompanied by other symptoms like fever or pain. Persistent or severe swelling can be a sign of an underlying health condition that requires medical attention.