What to drink to get rid of fluid retention? Your Guide to Natural Remedies

October 16, 2025 •

4 min read

According to research, dehydration can paradoxically cause the body to retain more fluid as a survival mechanism. Therefore, knowing what to drink to get rid of fluid retention involves focusing on proper hydration and incorporating specific beverages that support the body's natural fluid balance. For minor cases of puffiness and bloating, strategic beverage choices can make a significant difference.

Quick Summary

This article explores the best beverage choices for alleviating fluid retention, from ensuring adequate water intake to incorporating natural diuretic teas and electrolyte-rich drinks. It details how hydration and mineral balance are key to managing swelling and outlines which drinks to favor and which to limit.

Key Points

Stay Hydrated: Drinking plenty of plain water is key to signaling your body to release, rather than retain, excess fluids.
Balance Electrolytes: Restore fluid balance by incorporating potassium-rich drinks like coconut water and magnesium sources found in green smoothies.
Try Natural Diuretic Teas: Herbal infusions like dandelion, hibiscus, or parsley tea can have a mild diuretic effect and help increase urine output.
Choose Infused Waters: Simple infused water with ingredients like lemon and cucumber offers flavor and mild diuretic properties.
Avoid High-Sodium & Sugary Drinks: Limit beverages high in salt and added sugars, as they can contribute to fluid retention and other health issues.
Consult a Doctor for Persistent Issues: If swelling is severe or persistent, it's essential to seek medical advice to rule out underlying health conditions.

The Power of Proper Hydration

Many people mistakenly believe that drinking less water will reduce fluid retention, but the opposite is often true. When the body is dehydrated, it holds onto every ounce of fluid it can, leading to swelling. Consistent and adequate hydration signals to your body that it can release excess fluids. The Mayo Clinic notes that healthy adults should aim for about 11.5 to 15.5 cups of fluid daily, but individual needs vary based on factors like activity level, climate, and overall health.

Plain Water: The simplest and most effective drink for flushing excess sodium and toxins from the kidneys is plain water. Drinking sufficient amounts helps regulate fluid balance and improve circulation.
Adding Lemon or Cucumber: Infusing water with slices of lemon or cucumber can enhance its flavor and add mild diuretic properties. Lemon is rich in potassium, and cucumber contains caffeic acid, both of which support flushing excess fluid.

Harnessing Electrolytes for Balance

Electrolytes are minerals like sodium, potassium, and magnesium that play a crucial role in regulating fluid levels. While a high-sodium diet is a major cause of fluid retention, maintaining a healthy balance with potassium and magnesium can counteract this effect and help your body expel excess fluid.

Potassium-Rich Drinks

Potassium helps regulate sodium levels and increases urine production, directly assisting in the removal of excess water.

Coconut Water: This is a fantastic natural source of electrolytes, particularly potassium. It is a hydrating beverage that can help restore balance. Opt for unsweetened versions to avoid excess sugar.
Watermelon Water/Juice: Watermelon has an incredibly high water content and contains L-citrulline, an amino acid that can help relax blood vessels and reduce pressure. Watermelon juice is also rich in potassium and magnesium.
Fruit Juices: 100% fruit juices like orange juice or prune juice are natural sources of potassium, though it's best to consume them in moderation due to their sugar content.

Magnesium-Rich Drinks

Magnesium is essential for proper fluid distribution and can help prevent muscle cramps often associated with fluid imbalance.

Mineral Water: Certain mineral waters, sourced from natural springs, can contain higher amounts of magnesium and other electrolytes.
Plant-Based Milk: Fortified soy or almond milk can provide a good source of magnesium.
Green Smoothies: Blending magnesium-rich leafy greens like spinach with fruits and a liquid base creates a hydrating and electrolyte-packed drink.

Soothing Herbal Teas with Diuretic Effects

Several herbal teas have been traditionally used and studied for their mild diuretic properties, which can help increase urine output and relieve bloating.

Dandelion Tea: Made from the leaves and roots of the dandelion plant, this tea is a well-known natural diuretic due to its high potassium content, which encourages the kidneys to excrete more sodium and water.
Hibiscus Tea: This tea, made from the flowers of the hibiscus plant, has been shown in some studies to have diuretic effects and may help lower blood pressure.
Parsley Tea: An infusion made from fresh parsley has long been used in folk medicine to reduce water retention.
Green Tea: The caffeine and antioxidants in green tea offer a mild diuretic effect. Consistent drinkers may develop a tolerance, so the effect might be more noticeable for occasional drinkers.

Comparison of Drinks for Fluid Retention


Drink Type	Primary Benefit	Electrolytes	Diuretic Effect	Other Considerations
Plain Water	Core Hydration	Low/None	Natural	Essential for flushing out excess sodium.
Coconut Water	High Potassium	Potassium, Magnesium, Sodium	Moderate	Opt for unsweetened versions to avoid extra sugar.
Watermelon Water	High Water & Citrulline	Potassium, Magnesium	Moderate	Also provides antioxidants.
Dandelion Tea	Potent Natural Diuretic	Potassium	High	Best for short-term use, consult a doctor for long-term.
Hibiscus Tea	Mild Diuretic & Blood Pressure Support	Trace	Mild	Some studies show blood pressure-lowering effects.
Lemon Water	Adds Flavor & Potassium	Potassium	Mild	A simple way to boost daily water intake.
Green Tea	Mild Diuretic & Antioxidants	Trace	Mild	Caffeine effect may diminish with regular use.

What to Limit for Better Fluid Balance

Certain beverages can contribute to or worsen fluid retention and should be limited when trying to reduce swelling.

Sugary Drinks: High-sugar sodas and fruit juices can cause blood sugar and insulin spikes, which may lead to increased sodium retention in the kidneys.
Alcohol: While alcohol is a diuretic, excessive consumption can lead to dehydration, causing the body to retain fluids in the long run. It also contributes to inflammation.
High-Sodium Broths: Some pre-packaged broths or soups are loaded with sodium. Always check the nutrition label for sodium content to avoid counteracting your efforts to reduce retention.

Considerations for Persistent Fluid Retention

While these beverage and dietary strategies can help with minor, temporary fluid retention, they may not be sufficient for more serious underlying conditions. Persistent or severe swelling (edema) could be a symptom of a more serious health issue, such as heart, kidney, or liver disease. It is crucial to consult a healthcare professional for a proper diagnosis and treatment plan if swelling is persistent, worsens, or is accompanied by other symptoms like pain or shortness of breath.

Conclusion

What to drink to get rid of fluid retention effectively centers on a balanced approach to hydration and nutrition. Prioritizing plain water intake is the most fundamental step. Supplementing with electrolyte-rich beverages like coconut water and incorporating natural diuretic teas such as dandelion or hibiscus can further support the body's fluid regulation. By limiting sugary and high-sodium drinks and consulting a healthcare provider for any persistent concerns, you can use these simple dietary changes to help alleviate mild bloating and swelling. For more information on health conditions that can affect fluid balance, please consult a trusted medical resource like the Cleveland Clinic.

Frequently Asked Questions

Yes, drinking more water can help. Dehydration can cause your body to hold onto fluid as a survival mechanism, so staying well-hydrated encourages your body to release excess water.

Effective natural diuretic teas include dandelion, hibiscus, green tea, and parsley tea. These contain compounds that promote increased urine production, helping to flush out excess fluid.

Electrolytes like potassium and magnesium play a vital role in regulating fluid balance. An imbalance, such as high sodium and low potassium, can lead to increased fluid retention.

Coconut water is rich in potassium, an electrolyte that helps balance sodium levels and encourages the kidneys to excrete more water, thereby reducing fluid retention.

Caffeine has a mild diuretic effect, but its impact can be minimal if you have a tolerance. Excessive caffeinated drinks, however, may contribute to dehydration. Moderation is key.

While some fruit juices contain potassium, many also have high levels of sugar. Opt for 100% fruit juice in moderation and be mindful of the sugar content. Watermelon and orange juice are good options.

You should see a doctor if your fluid retention is severe, persistent, or accompanied by other symptoms like pain, shortness of breath, or swelling in only one limb. This could signal a more serious underlying health issue.