What Naturally Gets Rid of Water Retention?

January 10, 2026 •

4 min read

According to the U.S. Geological Survey, water comprises an average of 60% of an adult's body weight. Excess fluid accumulation, known as edema or water retention, can cause uncomfortable swelling and puffiness in the hands, feet, ankles, and abdomen. Managing this fluid buildup naturally can lead to greater comfort and well-being.

Quick Summary

Natural methods to combat water retention include managing sodium intake, increasing hydration, and consuming potassium-rich foods. Lifestyle adjustments like regular exercise and elevating your feet also help improve circulation and reduce fluid accumulation. Certain natural diuretics and supplements may also offer relief for mild cases of fluid buildup.

Key Points

Reduce Sodium: Limit processed foods, restaurant meals, and table salt to prevent the body from retaining excess water.
Increase Hydration: Drink plenty of water to help flush out excess sodium and signal to your body that it doesn't need to hoard fluid.
Boost Potassium and Magnesium: Incorporate potassium-rich foods like bananas and avocados, and magnesium-rich foods like leafy greens to balance electrolytes.
Exercise Regularly: Engage in regular physical activity to improve circulation, sweat out fluids, and prevent pooling in the extremities.
Elevate Legs: Rest with your legs elevated above your heart to encourage fluid drainage from the lower limbs.
Manage Stress: High cortisol levels from stress can increase fluid retention; practice relaxation techniques to keep stress in check.
Consider Natural Diuretics (with caution): Mild herbal diuretics like dandelion or hibiscus tea may offer some relief for minor cases, but professional consultation is advised.

The Importance of Fluid Balance

Maintaining a proper fluid balance is essential for the body's normal functioning. Water retention, or edema, occurs when the body holds onto excess fluids in its tissues. While this can be a symptom of more serious medical conditions like heart, kidney, or liver disease, mild water retention is often caused by lifestyle factors such as high sodium intake, hormonal fluctuations, or a sedentary lifestyle. A balanced approach focusing on diet, hydration, and movement can be highly effective for natural relief.

Diet and Hydration: The First Line of Defense

Proper nutrition and adequate hydration are fundamental to managing water retention. The body works to keep its sodium-to-water ratio in balance, so consuming too much salt forces the body to hold onto water. Conversely, dehydration can also cause the body to retain fluid as a survival mechanism.

Reduce Sodium Intake

One of the most effective strategies is to cut down on excess sodium. Processed foods, fast food, and many pre-packaged snacks are hidden sources of high sodium. To reduce intake:

Read Labels: Be mindful of the sodium content in processed and canned foods.
Cook at Home: Preparing meals from scratch allows for greater control over salt levels.
Use Herbs and Spices: Flavor food with alternatives like garlic powder, chili powder, oregano, and various herbs instead of salt.

Hydrate Effectively

Drinking plenty of water may seem counterintuitive but is crucial. Staying well-hydrated helps your kidneys flush out excess sodium and fluids, signaling to your body that it doesn't need to hold onto reserves. Replacing sugary drinks and alcohol with water is an excellent habit to adopt.

Consume Electrolyte-Rich Foods

Balancing electrolytes like potassium and magnesium is key to managing fluid levels. Potassium helps counteract the effects of sodium and increases urine production. Magnesium plays a critical role in fluid regulation and has been shown to reduce water retention, particularly in women with PMS. Foods rich in these minerals include:

Potassium: Bananas, avocados, sweet potatoes, spinach, and tomatoes.
Magnesium: Dark green leafy vegetables, nuts, seeds, and whole grains.

Lifestyle Adjustments to Minimize Fluid Buildup

Beyond diet, simple lifestyle changes can make a significant difference in preventing and alleviating water retention.

Regular Exercise

Physical activity helps in two ways: it increases blood flow and improves circulation, which prevents fluid from pooling in the extremities, and it helps you sweat out excess water. Consistent exercise is important, but even small changes, like taking breaks to stretch during long periods of sitting, can help. For pregnant women, regular, gentle exercise is also key to managing swelling.

Elevate Your Legs

If you experience swelling in your legs, ankles, or feet, elevating them above heart level can help. This utilizes gravity to improve circulation and reduce fluid buildup. Try propping your legs on pillows or a stool when resting.

Manage Stress and Sleep

High stress levels can cause the body to produce excess cortisol, a hormone that influences the body's antidiuretic hormone (ADH), leading to increased water retention. Practicing stress-management techniques like meditation, deep breathing, or yoga can help. Additionally, getting adequate, quality sleep allows the kidneys to manage water and sodium levels effectively.

A Comparison of Natural Water Retention Remedies


Method	How It Works	Best For	Considerations
Dietary Changes (Low Sodium, High Potassium)	Balances sodium and fluid levels, prompts kidneys to excrete more water and sodium.	Mild to moderate, chronic retention caused by lifestyle.	Requires consistent dietary discipline.
Increased Hydration	Signals the body it doesn't need to hold onto water, flushes out excess sodium.	General prevention and mild cases.	Must drink pure water, not sugary or caffeinated drinks.
Regular Exercise	Improves circulation, prevents pooling, and increases sweat loss.	Managing general, periodic swelling.	Crucial to rehydrate with water and electrolytes.
Herbal Diuretics (e.g., Dandelion)	Promotes urination to eliminate excess fluid and salt.	Temporary relief for mild retention.	Efficacy is not well-researched, and supplements should be discussed with a doctor.
Magnesium Supplements	Corrects electrolyte imbalances and has been shown to reduce PMS-related swelling.	Symptom relief associated with hormonal cycles.	Not regulated; consult a doctor before use.

Conclusion: A Holistic Approach

Ultimately, tackling water retention naturally involves a combination of smart dietary choices, consistent hydration, and healthy lifestyle habits. Reducing sodium and increasing potassium intake corrects the underlying mineral imbalance that often causes fluid buildup. Paired with regular physical activity to improve circulation and stress management to regulate hormones, these strategies can provide lasting relief from discomfort and swelling. For those with persistent or severe fluid retention, it is always crucial to consult a healthcare professional to rule out underlying medical issues. By adopting these natural approaches, you can restore your body's balance and feel lighter and more comfortable in your own skin.

Disclaimer: Always consult a healthcare professional before making significant changes to your diet or lifestyle, especially if you have underlying health conditions or are taking medication.

A Note on Herbal Supplements

While various herbal teas and supplements are marketed for their diuretic effects, such as dandelion leaf, corn silk, and hibiscus, research on their effectiveness in humans is limited. It is important to approach these options with caution and discuss them with a healthcare professional, as they can have side effects or interact with other medications. Incorporating these herbs into meals is generally a safer alternative than taking concentrated supplements.

Frequently Asked Questions

Drinking more water actually helps reduce water retention. When the body is dehydrated, it holds onto every last drop of fluid it has. By staying properly hydrated, you signal to your body that there is a sufficient water supply, prompting it to release any excess stored fluid.

Many fruits and vegetables have natural diuretic properties that help increase urine production. Examples include watermelon, cucumber, asparagus, celery, ginger, lemon, and parsley.

Yes, excessive sodium intake is one of the most common causes of water retention. The body retains water to balance the high salt levels. Avoiding processed foods, cooking at home, and using herbs for flavor can help.

Exercise helps reduce water retention by improving blood circulation, preventing fluid from pooling in areas like your legs and feet. Sweating during a workout also helps you lose excess water. It's important to rehydrate after exercising to avoid dehydration.

Herbal supplements like dandelion extract and magnesium have been studied for their diuretic effects, but more research is needed, and results vary. Always consult a doctor before starting any new supplement, as they are not well-regulated and can have side effects or drug interactions.

Potassium and magnesium are electrolytes that help regulate the body's fluid balance. Potassium counteracts sodium, while magnesium helps control fluid levels in cells. Ensuring adequate intake of these minerals, often found in fruits, vegetables, and nuts, can help reduce retention.

While mild water retention is common, you should see a doctor if swelling is severe, persistent, or accompanied by symptoms like shortness of breath, chest pain, or coughing. It could be a sign of a more serious underlying medical condition.